Announcement

**Beat_Samurai** · January 31, 2022, 01:35 PM

29-01-2022

Universal Warm-up

Unwind

Meditation x 3 minutes

~ easy Saturday...the week was a little on the taxing side, on all fronts.

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31-01-2022

Universal Warm-up

3 rounds:
- Pulse-ups x 12
- Push-ups x 12
- Lunges x 28
- Push-ups with rotation x 8 per side
- Resistance Band Curls x 15

Katana Work:

- Katana Warm-up

- 20 cuts of each:
-- Vertical Cuts
-- Horizontal Cuts
-- Cross Cuts
-- Upper Cuts
-- Vertical Cut + Thrust

Everyday Stretch

Meditation x 3 minutes

~ new week, new grind, let's get it

**Beat_Samurai** · February 3, 2022, 09:21 AM

01-02-2022

Universal Warm-up

Dungeon Crawler - Level III EC

Everyday Stretch

Meditation x 3 minutes

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02-02-2022

Universal Warm-up
3 rounds:
- Bulgarian Split Squats x 10 per leg
- Pulse-ups x 14
- Push-ups x 13
- Lunges x 30
- Resistance Band Curls x 15

Katana Work:

- Katana Warm-up

- 20 cuts of each:
-- Vertical Cuts
-- Horizontal Cuts
-- Cross Cuts
-- Vertical Cut + Cross Cut
-- Thrusts

Everyday Stretch

Meditation x 3 minutes

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03-02-2022

Universal Warm-up

Mage - Level III EC

Everyday Stretch

Meditation x 3 minutes

~ been a bit loaded with things outside of training again, but still managed to still put in dailies.
Really need to get things better balanced.

**Beat_Samurai** · February 8, 2022, 11:08 AM

04-02-2022

Universal Warm-up
3 rounds:
- Push-ups x 15
- Hollow Hold x 10 seconds
- Resistance Band Curls x 15
- Bulgarian Split Squats x 10 per leg
- Kneeling Ab Wheel roll-outs x 10

Katana Work:

- Katana Warm-up

- 20 cuts of each:
-- Vertical Cuts
-- Horizontal Cuts
-- Cross Cuts
-- Vertical Cut + Cross Cut
-- Thrusts

Everyday Stretch

Meditation x 3 minutes

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05-02-2022
Universal Warm-up

Unwind Yoga

Meditation x 3 minutes

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07-02-2022

Universal Warm-up
3 rounds:
- Kneeling Ab Wheel roll-outs x 10
- Push-ups x 15
- Hollow Hold x 12 seconds
- Resistance Band Curls x 15
- Bulgarian Split Squats x 12 per leg

Katana Work:

- Katana Warm-up

- 20 cuts of each:
-- Vertical Cuts
-- Horizontal Cuts
-- Cross Cuts
-- Upper Cuts
-- Vertical Cut + Thrust

Everyday Stretch

Meditation x 3 minutes

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08-02-2022

Universal Warm-up

Ready Player One - Level III EC

Everyday Stretch

Meditation x 3 minutes

~

**Beat_Samurai** · February 9, 2022, 02:11 PM

09-02-2022

Universal Warm-up
3 rounds:
- Bulgarian Split Squats x 12 per leg
- Kneeling Ab Wheel roll-outs x 12
- Push-ups x 16
- Hollow Hold x 14 seconds
- Resistance Band Curls x 15

Katana Work:

- Katana Warm-up

- 20 cuts of each:
-- Vertical Cuts
-- Horizontal Cuts
-- Cross Cuts
-- Upper Cuts
-- Vertical Cut + Thrust

Everyday Stretch

Meditation x 3 minutes

~ almost there.

**Beat_Samurai** · February 11, 2022, 10:43 AM

10-02-2022

Universal Warm-up

Aloy - Level III EC

Everyday Stretch

Meditation x 3 minutes

~ burpees

started out great, but the day later on, with things outside of training...
not so much...

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11-02-2022

Universal Warm-up
3 rounds:
- Kneeling Ab Wheel roll-outs x 12
- Resistance Band Curls x 15
- Assisted Pistol Squats x 8 per leg
- Push-ups x 16
- Hollow Hold x 15 seconds

Katana Work:

- Katana Warm-up

- 20 cuts of each:
-- Vertical Cuts
-- Horizontal Cuts
-- Cross Cuts
-- Upper Cuts
-- Vertical Cut + Thrust

Everyday Stretch

Meditation x 3 minutes

~ Hoping for a chilled weekend...

**mavie** · February 12, 2022, 09:14 PM

I hope your wish for a chilled weekend came true, else i wish you all you need to take it.

**Beat_Samurai** · February 14, 2022, 11:37 AM

thanks mavie ,
seems things turned out rather chill indeed.
Really needed it.

12-02-2022

Universal Warm-up

Unwind Yoga

Meditation x 3 minutes

~ first attempt at low-carb baking;

Mini Almond Flour Chocolate Cake.

-----

14-02-2022

Universal Warm-up
3 rounds:
- Bent Over Resistance Band Rows x 15
- Kneeling Ab Wheel roll-outs x 15
- Resistance Band Curls x 15
- Assisted Pistol Squats x 10 per leg
- Push-ups x 17

Katana Work:

- Katana Warm-up

- 20 cuts of each:
-- Vertical Cuts
-- Horizontal Cuts
-- Cross Cuts
-- Upper Cuts
-- Vertical Cut + Thrust

Everyday Stretch

Meditation x 3 minutes

**Fremen** · February 14, 2022, 11:42 AM

That dessert has nothing mini about it

**Beat_Samurai** · February 14, 2022, 11:45 AM

Originally posted by Fremen View Post

That dessert has nothing mini about it

haha, almost Fremen ,
my wife did mention that a slices is quite filing actually.

**Beat_Samurai** · February 15, 2022, 07:36 AM

15-02-2022

Universal Warm-up

Before Breakfast Burpees EC

Meditation x 3 minutes

~ little cramped for time this morning, but feeling slightly better in general.
I think the fact that I finally managed to get behind my drumkit again, last night, also had a part to play there.

**Beat_Samurai** · February 16, 2022, 09:28 AM

16-02-2022

Universal Warm-up
3 rounds:
- Wall Assisted Handstands x 10 seconds
- Bent Over Resistance Band Rows x 15
- Kneeling Ab Wheel roll-outs x 15
- Push-ups x 20
- Side Lunges x 12 per leg

Katana Work:

- Katana Warm-up

- 20 cuts of each:
-- Vertical Cuts
-- Horizontal Cuts
-- Cross Cuts
-- Vertical Cut + Cross Cut
-- Thrusts

Everyday Stretch

Meditation x 3 minutes

~ waking up feeling slightly tired in the morning.
I think the night time drumming is working as extra cardio,
since I'm sweating buckets after a practice session,
not to mention this summer heat we've got going on now.

**Beat_Samurai** · February 17, 2022, 08:56 AM

17-02-2022

Universal Warm-up

Self-care

Meditation x 3 minutes

~ took an easy one today. Sleep was way too crappy last night...

**Beat_Samurai** · February 18, 2022, 01:30 PM

18-02-2022

Universal Warm-up
3 rounds:
- Wall Assisted Handstands x 12 seconds
- Bent Over Resistance Band Rows x 15
- Kneeling Ab Wheel roll-outs x 15
- Push-ups x 20
- Side Lunges x 15 per leg

Everyday Stretch

Meditation x 3 minutes

~ slight improvement I guess.

**Beat_Samurai** · February 21, 2022, 09:59 AM

18-02-2022 (Evening)

Hope Church Night Run
- 10Km trail run : 01:14:13

~ kind threw myself in at the deep end with this run.
It was quite tough, seeing as I haven't been doing any proper distance running lately, not to mention trail running at that.
Fortunately I managed to just about survive, but at kilometer 9, my calves started to cramp up real bad.
Route was actually pretty tough(fallen trees, river beds, slippery and loose rocks) and damn were there hill climbs for days!
It was quite an eye opener to the many gainz I have lost.

------

19-02-2022

Universal Warm-up

Unwind Yoga

Meditation x 3 minutes

~ DOMS

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21-02-2022

Universal Warm-up
3 rounds:
- High Crunches x 20
- Diamond Push-ups x 10
- Resistance Band Curls x 12
- Push-ups x 12
- Tucked Hollow Hold x 20 seconds

Katana Work:

- Katana Warm-up

- 20 cuts of each:
-- Vertical Cuts
-- Horizontal Cuts
-- Cross Cuts
-- Upper Cuts
-- Vertical Cut + Thrust

Everyday Stretch

Meditation x 3 minutes

~ Monday...
still nursing some soreness in the legs.

**mavie** · February 21, 2022, 08:31 PM

…buut, you finished that run, right? Congrats on taking that challenge

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