Bruce Lee Fitness and Exercise Forum

contra said:
I think most people get into martial arts for self-defense and to learn how to fight. For health and fitness... people typically go to the gym, go biking, running, etc.
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You do learn to fight, and all things being equal it's better to have skills than not. The point was, if you want to be a competition fighter, you have to train specifically toward that. Most don't train to get into a ring or octagon.
 
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Well Bruce's physique did not come from practicing martial arts, he ran regularly, did the exercise bike, was a lifting fanatic rarely missing a day and always had weights with him on his movie and TV sets. Otherwise he was working at his home gym.
Martial arts themselves are a physical form of meditation and relaxation for most and a good workout if you are doing it right but most schools in the U.S. are health clubs offering karate or strip mall dojos.
 
El OchoCinco said:
Well Bruce's physique did not come from practicing martial arts, he ran regularly, did the exercise bike, was a lifting fanatic rarely missing a day and always had weights with him on his movie and TV sets. Otherwise he was working at his home gym.
Martial arts themselves are a physical form of meditation and relaxation for most and a good workout if you are doing it right but most schools in the U.S. are health clubs offering karate or strip mall dojos.
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True and a balanced regimen is good for anyone. Many people I've trained with have been overweight or lacked endurance. Hell, the point of working out should to feel good and be healthy and that means balance, cardio, weight work and stretching ...no matter what discipline floats your boat.
 
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Tonight's Workout

Working on negative resistance pulled from a few workouts I did the 30-10-30 approach:

30 seconds negative rep
10 smooth full reps
30 seconds negative rep

Pick a weight that is 70-80% of normal 3x10 or 3x 6-8 workout, whichever you do.
Can do 20-10-20 if weight is really challenging until you get used to movement
1 set per exercise, short rest then move on to next.

I added some additional exercises. Below is using home gym dumbbells, complete home pulley work station

Below is the workout and each is 30/10/30 or 20/10/20 unless otherwise noted. Actual weights left off because not important.

1. LAT PULLDOWN

2. TRICEP PRESSDOWN

3. BARBELL CURL

4. PUSH-UPS

5. DUMBBELL SHOULDER PRESS

6. LATERAL SHOULDER RAISE

7. HIGH REAR DELT ROW

8. LEE PRESSES 3x10 - adapted exercise from discussion of Lee pressing barbell straight out in front. Used pulleys at lowest height setting and pressed straight out (cable pulls down on pulley handles at 45 degree angle providing constant downward pressure creating a negative contraction on delts and lats while I press straight out in front.) Works more shoulders than chest as weight is less than I would press normally due to downward pull on shoulders. Feels great afterwards.

9. LEE DUMBBELL HOLD - Dumbbell held out with both hands for 25 seconds. (starting really low on this as I wanted to test shoulders). Will start increasing weight to get to 45 lbs. @ 25 seconds at some point which is target. I only did this once tonight but will try to increase to 3 x 25 seconds.

10 NEGATIVE CHIN UPS - jump up to chin up position and see how long I can take to lower with the goal to take 30 seconds. Right now I did 3 at 10-12 seconds each. Looking to improve time before failure until I hit 30.


Each exercise takes about 1-2 minutes and about 1 minute rest in between for equipment set up/water.


Whole upper body nice and pumped and I often do basketball test to see how arms are. I try to shoot a basketball and if I can barely get it up over my head let alone shoot, i done good. I was definitely barely able to shoot the ball out of my hands. Still feeling pumped and like I hit a lot of muscles. Will see tomorrow how i feel to see what I can work in.
 
El OchoCinco said:
Tonight's Workout

Working on negative resistance pulled from a few workouts I did the 30-10-30 approach:

30 seconds negative rep
10 smooth full reps
30 seconds negative rep

Pick a weight that is 70-80% of normal 3x10 or 3x 6-8 workout, whichever you do.
Can do 20-10-20 if weight is really challenging until you get used to movement
1 set per exercise, short rest then move on to next.

I added some additional exercises. Below is using home gym dumbbells, complete home pulley work station

Below is the workout and each is 30/10/30 or 20/10/20 unless otherwise noted. Actual weights left off because not important.

1. LAT PULLDOWN

2. TRICEP PRESSDOWN

3. BARBELL CURL

4. PUSH-UPS

5. DUMBBELL SHOULDER PRESS

6. LATERAL SHOULDER RAISE

7. HIGH REAR DELT ROW

8. LEE PRESSES 3x10 - adapted exercise from discussion of Lee pressing barbell straight out in front. Used pulleys at lowest height setting and pressed straight out (cable pulls down on pulley handles at 45 degree angle providing constant downward pressure creating a negative contraction on delts and lats while I press straight out in front.) Works more shoulders than chest as weight is less than I would press normally due to downward pull on shoulders. Feels great afterwards.

9. LEE DUMBBELL HOLD - Dumbbell held out with both hands for 25 seconds. (starting really low on this as I wanted to test shoulders). Will start increasing weight to get to 45 lbs. @ 25 seconds at some point which is target. I only did this once tonight but will try to increase to 3 x 25 seconds.

10 NEGATIVE CHIN UPS - jump up to chin up position and see how long I can take to lower with the goal to take 30 seconds. Right now I did 3 at 10-12 seconds each. Looking to improve time before failure until I hit 30.


Each exercise takes about 1-2 minutes and about 1 minute rest in between for equipment set up/water.


Whole upper body nice and pumped and I often do basketball test to see how arms are. I try to shoot a basketball and if I can barely get it up over my head let alone shoot, i done good. I was definitely barely able to shoot the ball out of my hands. Still feeling pumped and like I hit a lot of muscles. Will see tomorrow how i feel to see what I can work in.
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That's quite a departure from the typical CrossFit rep speed, wouldn't you say?
 
El OchoCinco said:
Tonight's Workout

Working on negative resistance pulled from a few workouts I did the 30-10-30 approach:

30 seconds negative rep
10 smooth full reps
30 seconds negative rep

Pick a weight that is 70-80% of normal 3x10 or 3x 6-8 workout, whichever you do.
Can do 20-10-20 if weight is really challenging until you get used to movement
1 set per exercise, short rest then move on to next.

I added some additional exercises. Below is using home gym dumbbells, complete home pulley work station

Below is the workout and each is 30/10/30 or 20/10/20 unless otherwise noted. Actual weights left off because not important.

1. LAT PULLDOWN

2. TRICEP PRESSDOWN

3. BARBELL CURL

4. PUSH-UPS

5. DUMBBELL SHOULDER PRESS

6. LATERAL SHOULDER RAISE

7. HIGH REAR DELT ROW

8. LEE PRESSES 3x10 - adapted exercise from discussion of Lee pressing barbell straight out in front. Used pulleys at lowest height setting and pressed straight out (cable pulls down on pulley handles at 45 degree angle providing constant downward pressure creating a negative contraction on delts and lats while I press straight out in front.) Works more shoulders than chest as weight is less than I would press normally due to downward pull on shoulders. Feels great afterwards.

9. LEE DUMBBELL HOLD - Dumbbell held out with both hands for 25 seconds. (starting really low on this as I wanted to test shoulders). Will start increasing weight to get to 45 lbs. @ 25 seconds at some point which is target. I only did this once tonight but will try to increase to 3 x 25 seconds.

10 NEGATIVE CHIN UPS - jump up to chin up position and see how long I can take to lower with the goal to take 30 seconds. Right now I did 3 at 10-12 seconds each. Looking to improve time before failure until I hit 30.


Each exercise takes about 1-2 minutes and about 1 minute rest in between for equipment set up/water.


Whole upper body nice and pumped and I often do basketball test to see how arms are. I try to shoot a basketball and if I can barely get it up over my head let alone shoot, i done good. I was definitely barely able to shoot the ball out of my hands. Still feeling pumped and like I hit a lot of muscles. Will see tomorrow how i feel to see what I can work in.
More...
Going to try this workout.
 
speedo said:
Going to try this workout.
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There was also dumbbell squat and dumbbell hammer curls and bench press and tricep extensions. Basically choose which ones you are most comfortable with and to be honest any exercise with a clear negative can be turned into a 30-10-30. (except Olympic lifts obviously).

I am not really sore but i still feel my shoulders and arms muscle soreness. Today I will do some more back perhaps.

The trick is finding the right weight, that took me a few attempts until I think I got the right weight. If I did the 30-10-30 no problem i increased weight and did it again. If the weight was really challenging and could only do 30-10-20 then I will stay at that level until I easily hit 30-10-30.

First goal is to double the weight for each exercise, however long that takes so you have to personally keep track. The thing that burned my shoulders at the end were the Lee Presses (my own name ha ha). If you don't have pulleys then obviously just use dumbbells and press straight out 3x10.

EDIT: I did pushups in this workout because I was alone and did not want to do a bench press version but will maybe use dumbbells lying on the floor for next time.

EDIT: Also you will notice Exercise 5 - 7 hitting front, lateral and real delts. I really like hitting my shoulders so broke them down. For back and chest and legs I will still try regular workouts to hit them.
 
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