Week 1: Day 3

cardio:

• jump rope = 15 mins (5 sets of 3 min jumping + 1min rest in between)
• elliptical machine = 15 min
• karate training (evening classes) = 2 hours
  - beginners class = 1 hour
  - intermediate class = 1 hour

strength training (upper body):

• chair dips = 2 sets x 15 reps
• wrist curls = 2 sets x 15 reps x 15lbs
• bicep curls on bosu ball = 2 sets x 15 reps x 15lbs (in each hand)
• elevated regular push ups on bosu ball = 1 set x 10 reps
• elevated wide push ups on bosu ball = 1 set x 10 reps
• alternating lateral raises = 2 sets x 15 reps x 40lbs
• alternating reverse curls = 2 sets x 15 reps x 40lbs
• seated rows = 2 sets x 15 reps x 117lbs
• lat pulldowns = 2 sets x 15 reps x 80lbs

My hip adductors are slightly sore from yesterday's work out even though I dropped the weight compared to the last lower body strength training that I did. I'll take it that it was challenging enough for me.

It felt nice to do upper body strength again. I hadn't done this in a long time and I could tell that I had lost my upper body strength from lack of training for a long while. I think I'll have sore arms tomorrow. I won't be surprised if my calf muscles are sore from jumping rope tomorrow.

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edit @ 10pm

In the beginners class of Karate training t his evening, we got one new kids/student. He did ok and still has a lot to learn, but he did better than some of the kids who had been in class many longer than him. Also in the same class, we separated into two groups: one for the bigger kids and adults and one for the smaller kids, and each group practiced front kicks and round house kicks on the punching bags. I took over the group with the smaller kids and held the punching bag for them. Holding it was a lot of work and made me sweat more than the kids who did the kicking!