Bruce lee

N

Noguchi

0
I started Karate a year ago to get into shape. Unfortunately I am stuck in the kids class and I don’t have a lot of opportunity to do real workouts at the Dojo, so I use my performance in Karate every week as a motivation to workout. In martial arts there are a lot of famous athletes from MMA, the silver screen and other areas. For years I had been a fan of Bruce Lee and so I decided to try and find his workouts online and in his book the “Tao of Jeet Kun Do”.

Though I don’t have time to workout everyday I try to stay on a regular schedule and I have seen results. The workout I have pieced together from every source I can is not very intensive but I can definitely feel it the next morning. The workout, paired with Whey protein to help rebuild the muscle and going to the rock climbing gym every weekend has fostered great results, though I still have to figure out how to get rid of my belly fat, it won’t leave!

My workout is limited only to 30 minutes and consists of:
 “Rockets” Where you start in a standing position and then quickly go into the prone position and do a pushup and jump up as fast as you can. I try to do 20 of these each.
 Frog kick, twisting sit ups, regular sit ups, leg lifts and back lifts. For my abs I try to do an even amount of the above exercises resulting in 100 sit ups and at least 20 or 30 back lifts.
 Curls. 50 reps at 16 pounds
 Shoulder shrugs with weight. I try to do 100 because my shoulders don’t get that tired.
 Forearm curls. I do these with dumbbells, I curl my fingers in to my writs(where the veins are) and then bring my hand out as far out (away from my body/ veins). T these work on grip which is essential for Karate and rock climbing.
 Dips. 20 – 30 for my shoulders and chest
 Clean and press with dumbbells. I use dumbbells and try to rotate my hands as I bring the dumbbells down to strengthen my grip and biceps.

What I want to work on…Any suggestions
*Triceps
*Belly fat

This workout is done almost daily but yesterday was the first time in 2 weeks and I can definitely feel it today!
Noguchi
 
Well I only had 20 minutes to myself yesterday, and unfortunatly my wife left out all of the candy from Halloween and so I ate my body weight in Snickers.

My work out was:
20 rockets
20 clean presses
40 curls
20 wrist curls
50 shoulder rolls
50 ab workouts
10 dips

It wasn't a long workout but it got me breathing hard and worked out my muscles a little, I only wish I had more time everyday. But it is reassuring to feel a little result even if I still have a belly.

Noguchi
 
11/8/2012

30 rockets
30 clean presses
60 curls
30 wrist curls
60 shoulder rolls
90 ab workouts
30 dips

It only took 30 minutes to do the whole circut but I can feel it this morning. I am not in physical pain but I can feel that my muscles have been used... I see no progress in muscle mass or in definetion. Don't get me wrong, I don't want to be a body buildr but I would like to see some definetion out of this. Any suggestions?
 
Noguchi said:
What I want to work on…Any suggestions
*Triceps
*Belly fat
Click to expand...

Full Dips are probably the best ever exercise for Triceps, that is my opinion. Full dips ofcourse on parallel bars I mean. To make them harder, get a weight vest or a backpack and get it heavy, it's killer ;)
Other than that, hardcore pushups like Diamond or even harder one arm pushups.

As for abs and belly fat, I think the only answer is cardio. Altough by reading the exercises you do, many of them are like Cross fit stuff, things that get your heart rate up a lot and make you sweat anyway so it's kind of cardio too.

I donow man, either run more or just keep doing what you are and give it some time see what the scale says ;)

Best wishes
 
FAMAS said:
Full Dips are probably the best ever exercise for Triceps, that is my opinion. Full dips ofcourse on parallel bars I mean. To make them harder, get a weight vest or a backpack and get it heavy, it's killer ;)
Other than that, hardcore pushups like Diamond or even harder one arm pushups.

As for abs and belly fat, I think the only answer is cardio. Altough by reading the exercises you do, many of them are like Cross fit stuff, things that get your heart rate up a lot and make you sweat anyway so it's kind of cardio too.

I donow man, either run more or just keep doing what you are and give it some time see what the scale says ;)

Best wishes
Click to expand...

Full dips ofcourse on parallel bars I mean. To make them harder, get a weight vest or a backpack and get it heavy, it's killer ;)
Other than that, hardcore pushups like Diamond or even harder one arm pushups.

Okay, the dips i do are on a table where my hands are behind me not at my sides, does this exercise the same muscles? Honestly I am not too sure what I am doing, I just found the exercise program in a book and from my friends so I might be doing this wrong.

As for abs and belly fat, I think the only answer is cardio.
Ahh, cardio. Okay so a question about that. which is better; running or bicycling? I kinda have bed knees so I don't like to run. I tried Parkour but here in Japan there isn't a lot to jump off without pissing someone off. Would jump roping work as well?

Thanks for all the input;
Noguchi

Ah, my diary...
30 of everything except for abs. I did 100 ab exercises.
 
The same muscles are used on bench or bar dips. Bar dips are massively more intense, and only mad freaks, like Famas and I, and maybe you, add weight. Vest looks like a good plan, I have always used dipping belts which can get scary.
Be careful doing too much ab work without other core. Building the front more than the back will leave you uneven and risk back problems.
Bruce was obsessed with low body fat to show off his abs, reality is this doesn't make them stronger just prettier. My abs only just show when relaxed, a bit of fancy breathing and tension the cuts suddenly become more pronounced, but no more powerful.
I am weird in that I train exclusively for ability, so the fact I can produce abs on demand is far less important to me than their ability to support me when doing squats and deadlift or enable me to do some of the most ridiculous stability exercises known to mankind. When one of your fairly regular exercises includes standing on a pumped solid medicine ball with a disc in either hand doing squats, you know the abs work, and your sanity doesn't. The reason it's a medicine ball is it means if I ever do fall its a couple of inches and the weights are in my hands because I can easily cast them aside, I'm crazy not totally stupid.
Cardio is king if you want your abs to show, the strongest abs in the world are invisible if there is too much fat covering them. But be careful when trimming down. The reason I carry a bit of excess is I know it can be useful, especially when training out in the cold. This is why there is a minimum on the healthy body fat percentages, Bruce was often below it, and please remember he died aged 32. Basically follow your heroes by all means but with care always.
 
CrazyOldMan summed it all up perfectly! ;)

So yeah, from my side, right, I used to do 'half dips' on my corner table when I didn't have a bar yet aswell, they're a good exercise, but yeah no where near as full dips, if weighted, even better ;)

And CrazyOldMan, I agree, honestly I have actually never used a dip belt, or that chain you put round you and add a plate on, I may sound stupid but yeah I'm scared of it falling off and destroying the floor xD

And very well said, for your lower back to equal ab work, either do deadlifts (But start easy!) or there's a free body exercise, as I only work free body, and I call it the Locust, that's how we called it when I used to Kung Fu anyway *lol* Just lie straight with your face facing the floor, and lift your legs up, keeping them as straight as possible up and down. To make them harder, either get some heavy shoes on or some weighted ankle wraps.

All right about the Abs too, visibility comes from less fat. More cardio will free your belly, but remember, tons of cardio will contrast your muscle growth.

My experience on cardio: I used to Box, and Boxing and Cardio go hand in hand, so basically, I used to drain the heck out of myself every time, and then I wondered how I wasn't putting on any muscle... Or for instance, if you lift weights hard, and then go running for a long time, all the energy and liquids your muscles need to rebuild post workout, will not be available as you'll be sweating it all out.
And viceversa, doing weights after a long run sucks, in my opinion, I never would. I'm no expert or pro so take my words as my view, but I recommend having running (cardio in general) not on the workout day. As an ectomorph aswell, I found out I don't really need to burn so much, as I'd have a fast metabolism anyway, so I have a run 2 max 3 times a week, but not as much as I used too.
Altough, must say, Running, is probably my favourite activity, EVER. Going running at night alone, in a dark park, is just so amazing... And I especially like sprinting :p Having been an asthmatic person, I've never been the best distance runner, rather hurdles orr 100M sraight :D Okay I'll shutup now.

Rope Skipping will do ofcourse yes! That is an Excellent exercise, good for coordination too and calves toning.

PS: About your half dips, i didn't get what you mean exactly with your positioning, just remember, try and keep your legs straight all the way down, but your back close to the table and straight. And try not to bend your elbows over 90 degrees or you may bother your shoulders on the long run.

Okay, sorry I got too long. Good luck.
 
Last edited:
I used to do weighted dips. Now I'm a lazy mofo and don't do any dips :animal:

And thus concludes my very helpful contribution.
 
Goldfish said:
I used to do weighted dips. Now I'm a lazy mofo and don't do any dips :animal:

And thus concludes my very helpful contribution.
Click to expand...

:) hahaha Cute Cat Gif XD
 
You must log in or register to reply here.
Back
Top