cardio:
- trail/road run (@ 7:15am) = 2.47 miles, time = 26:52, pace @ 10:53
strength training:
I haven't ran in two weeks or so, mainly because I "ran" out of motivation. I also got sick last week and my legs/knees were still somewhat sore this morning from Wednesday's strength training. I liked the idea of running before yoga because it would loosen/warm up my legs for yoga. I also thought that running with a mild cold would help get rid of it. You would think that these were good reasons and motivations to get me out for a run. While it did get me out, my motivation seemed worse than before. I don't know if it helped/worked on getting rid of any bit of my cold or if it was all in my head, but it helped with the soreness in my legs/knees and I felt a bit more flexible/looser.
At some point in yoga class today, strong, we did head stands. We also had to get into a crow after the head stand to which most people couldn't do and it wasn't an easy thing to do because you would need a good core. Going from crow to a head stand was the easier part, to do it in reverse wasn't. I can finally go to a crow after the head stand after many tries. Now, I just need to work on getting into a crow after a head stand a little more smoothly and I'm going to work on it at home!
strength training:
- upper body (@ 7:15am)
- triangle push ups on medicine ball = 1 set x 10 reps
- alternating front and side raises = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- bicep curls on bosu ball (platform side up) = 2 sets x 15 reps x 15lbs (one dumbell)
- wrist curls = 2 sets x 15 reps x 15lbs (one dumbell)
- wide pushups with hands on bosu ball (platform side up) = 1 set x 10 reps
- regular pushups with alternating rows* = 1 set x 10 reps x 10lbs (two 10lb dumbells)
- chest presses (weight machine) = 2 sets x 15 reps x 75lbs
- chest flys (weight machine) = 2 sets x 12 reps x 60lbs
- rear deltoids (weight machine) 2 sets x 12 reps x 55lbs
- shoulder presses = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- tricep kickbacks = 2 sets x 15 reps x 10lbs (one dumbell)
- shoulder shrugs = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
cardio:
- turbo kickboxing (@ 8:30am) = 1 hour
The outer part of both knees are sore. I'm guessing this was from doing the prone leg curls because I can't think of what other exercises that I did yesterday that would cause my knees to be sore. I guess this is a good sign that I did something right if I did an exercise in a different position/machine?
* I saw this on The Biggest Loser (previous seasons) where a few contestants did this exercise. They were in a regular pushup position with a dumbell in each hand, started in the up position first, bend elbow and then go down like normal. When they returned to the up position, they raised one elbow/arm. Returned to regular up position and then go down like normal. When they returned to the up position, they did the other side. Repeat. I was only able to do ten push ups (five raised rows on each side) because I didn't have enough upper body strength to do twenty and this exercise was already hard to begin with.
strength training:
- lower body (@ 8:15am):
- squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
- one-legged lunges (squats?) = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
- wall sits = 2 sets x 1 minute hold
- hack squats (weight machine) = 2 sets x 15 reps x 180lbs
- hip aBductions (weight machine) = 2 sets x 15 reps x 170lbs
- calf extensions (weight machine) = 2 sets x 15 reps x 160lbs
- hip aDductions (weight machine) = 2 sets x 15 reps x 170lbs
- leg extensions (weight machine) = 2 sets x 15 reps x 65lbs
- prone leg curls (weight machine) = 1 set x 15 reps x 65lbs
- prone leg curls (weight machine) = 1 set s x 15 reps x 55lbs
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
Still trying to figure what I should do differently for the lower body than before.
I think I could have add more weights to the hack squats if the padded shoulder things were adjustable according to the person's size. My shoulders weren't wide enough and I felt like if I added more weights, the shoulder things would slide down my shoulders onto my arms to the point that I would get stuck.
strength training:
- pilates (@ 9:30am) = 1 hour
Today was the first time that I tried pilates ever. The main reason why I hadn't tried it yet until today was because I had a macho ego and thought that pilates was pansy kind of exercise. While most of the people in the class were women, it was actually quite hard! I think it made a difference when the teacher was also a personal trainer when he wasn't teaching/leading a group class. I recently made a new friend with a gym customer recently and he said the "personal trainer" pilates class was hard....and this was coming from someone who was pretty fit already.
I think I'll continue going to this class. I definitely need to work on my core muscles and that could definitely help with a lot of other things that I do (like martial arts!). I also heard that pilates and yoga go hand in hand...so imagine that! That's going to help improve my running and martial arts!
strength training:
- elliptical machine (@ 7:40am): 10 minutes - warm up
- upper body + abs/back (@ 7:50am)
- wide push ups on bosu ball (platform side up) = 1 set x 10 reps
- meet in the middles on dynadisc = 2 sets x 30 reps
- weighted crunches on dynadisc = 2 sets x 30 reps x 10lbs (one dumbell)
- triangle push ups on medicine ball = 1 set x 10 reps
- alternating front and side arm raises = 2 sets x 15 reps x 10lbs (10lb dumbell in each hand)
- side bends = 2 sets x 15 reps x 25lbs (one dumbell)
- supermans = 2 sets x 30 reps
- chest flys = 2 sets x 15 reps x 60lbs (weight machine)
- rear deltoids = 2 sets x 15 reps x 55lbs (weight machine)
- back extensions = 2 sets x 15 reps x 100lbs (wight machine)
- chest presses = 2 sets x 15 reps x 75lbs (weight machine)
- shoulder presses = 1 set x 12 reps x 76lbs (weight machine)
- shoulder presses = 1 set x 15 reps x 69lbs (weight machine)
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
I was motivated enough to get out of bed and work out at the gym extra early this morning. With a three hour "break" between the upper body strength training and yoga (class at 12pm), I comtemplated about going to yoga. I decided not to go because my shoulders were still tired from the upper body strength training and we do a lot of chaturangas (pushups) in yoga.
Sifu won't be teaching the class for a few weeks due to a knee surgery and recovering. He went into surgery today, so clearly, he won't be feeling too well to be in class. Speedy recovery for him!
So it was kinda fun picking on , er correcting, a few students and yelling at a few other students for not paying attention. We didn't do a lot of technical stuff, just a lot of basic stuff. As boring as the basic stuff seemed, the two hours actually flew by pretty fast.
strength training:
I didn't feel like doing anything but yoga today. I can do the wheel and even go up on my toes now. That's a big improvement for me since a year ago when I couldn't get my head of the floor to do a wheel. So I think my next challenge is to go from a downward dog pose to a wheel. I also parked myself and my mat next to the front wall just so I could do a handstand later in the class and use the wall as an assistance. It took a few kick ups to get to a handstand, but I got it finally. Too bad, my arms aren't strong enough to hold me up longer than a few seconds.
cardio:
- turbo kickboxing (@ 8:30am) = 1 hour
Whoops, I overslept and didn't wake up in time to do my morning weights. I usually like doing that before 9am or before a morning class.
So since it looks like there will be more rain in the forecast today, I don't plan to go running. It's just a bit too wet out there and I don't trust motorists to pay attention to me.
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
This weather is making it so hard for me to wake up and do a work out in the morning. I used to be able to get out for a run in mild misty/drizzle-y weather and really enjoy it, but I can't do that anymore. What happened to me??!!
My shoulders are sore from yesterday. I suppose I picked the right exercises to "surprise" my body with? Now, I need to figure out how to get creative and do different exercises for the legs.
strength training:
- upper body + abs/back (@ 7:45am)
- triangle push ups on medicine ball = 1 set x 10 reps
- meet in the middles on dynadisc = 2 sets x 20 reps
- crunches on dynadisc = 2 sets x 20 reps
- wide push ups on bosu ball (platform side up) = 1 set x 10 reps
- supermans = 2 sets x 20 reps
- side bends = 2 sets x 15 reps x 20lbs (dumbell)
- rear deltoids = 2 sets x 15 reps x 55lbs (weight machine)
- chest flys = 2 sets x 15 reps x 60lbs (weight machine)
- chest presses = 2 sets x 15 reps x 75lbs (weight machine)
- back extensions = 2 sets x 15 reps x 100lbs (weight machine)
- shoulder press = 2 sets x 15 reps x 69lbs (weight machine)
- alternating lateral and front raises = 2 sets x 15 reps x 10lbs (dumbell each hand)
It was so hard to get up this morning for a work out because of the weather. I sleep better in this kind of weather too. I used to like running in this weather, but with my sleep getting all weird, it's hard to see it as good running weather now.
strength training:
cardio:
Did only one hour of karate training. There wasn't enough people for the second class, so we called it a night.
cardio:
- road/trail run (@ 7:30am): 2.2 miles, time = 23:06
There was drizzle/mist this morning. While I actually do really enjoy running in mist/drizzle, I'm really not having fun running anymore. I ended up including some walks in my run today...and when I actually walk, that's really not a good sign. I don't have any friends (who live close enough) to run with. I have no idea how to run with my sister's dog. I had a bad first impression of the running group on meetup group and I'm kinda discouraged/unsure about that group. All I need is to run with someone sometimes to fix this boredom and lack of motivation. If I can run with someone once in awhile, I can actually do ok running alone most of the time. I prefer running with someone once a week, but I think I would actually do ok running with someone once a month. But I have no one local enough or reliable enough to run with.
cardio:
- karate = 2 hours
- first (beginners) class = 12pm to 1pm
- second (intermediate/advance) = 1pm to 2pm
Running has one kind of breathing style. Aerobics classes at the gym has another kind of breathing style. I think I need to start doing polymetrics to work on a different kind of style? Or I just need to learn how to breath properly for grappling, but I don't know how to. It took me two years to figure out how to breathe properly for running.
I decided to donate blood as there was a Red Cross location in Pomona, CA which was very close to where I live. I didn't work out after donating blood because I was told not to lift anything heavy or do any vigorous exercise for 24 hours. I think by doing that, it would make me feel dizzy and pass out or cause other health/medical issues. I should be ok to do karate training tomorrow as it would be past 24 hours by then. I just have to make sure that I eat a good breakfast in the morning before karate trainining.
strength training:
- lower body (@ 7am)
- stairmasters ("warm-up") = 5 minutes
- squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
- wall sits = 2 sets x 1 min hold
- one-leg lunges (squats?) = 2 sets x 15 reps x 30lbs (two dumbells)
- angled leg press (weight machine) = 1 set x 15 reps x 180lbs
- angled leg press = 1 set x 15 reps x 270lbs
- hip aDductions (weight machine) = 2 sets x 15 reps x 170lbs
- hip aBductions (weight machine) = 2 sets x 15 reps x 170lbs
- calf extensions (weight machine) = 2 sets x 15 reps x 160lbs
- leg extensions (weight machine) = 2 sets x 15 reps x 65lbs
- leg curls (weight machine) = 2 sets x 15 reps x 80lbs
cardio:
- turbo kickboxing (@ 8:30am) = 1 hour
My back near my shoulder "joints" are sore from yesterday. What did I do yesterday to get a sore upper back??
So I want to change my work out to shock my body. My problem is that I'm not that creative with the lower body when using barbells or free weights.
strength training:
upper body (@ 7:45am)
- chair dips = 2 sets x 15 reps
- bicep curls on bosu ball (platform side up) = 2 sets x 15 reps x 15lbs (one dumbell in each hand)
- elevated "regular" push ups = 1 set x 10 reps
- wrist curls = 2 sets x 15 reps x 15lbs (one dumbell)
- elevated "wide" push ups = 1 set x 10 reps
- lateral raises (cable machine) = 2 sets x 15 reps x 45lbs
- alternating reverse curls (cable machine) = 2 sets x 15 reps x 54lbs
- lat pulldowns (cable machine) = 2 sets x 15 reps x 95lbs
- seated rows (cable machine) = 2 sets x 15 reps x 130lbs
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
I recently joined a running group on meetup called Brea Snail's Pace Running Club in hopes to run with other people. It was the first running group I found that actually scheduled short morning runs during the week. Lately, my average pace and motivation had been progressively getting worse because I was bored from running alone so much, so this running group was a nice find. The group meets in Brea on Mondays, Wednesdays and Saturdays for morning runs at 6:30am, and I decided to run with the group this morning (meeting location was PK Donuts). I arrived ten minutes early...and I waited until 6:45am to find no one to meet up and run with. While I saw a lot of people going in and out of PK Donuts, I saw no one in athletic/running attire. Unfortunately, this wasn't the first time that someone (another runner/member) from the group showed up for a scheduled run to find no one to meet up. I'm discouraged by this and I'm not sure if I want to continue being a part of the group if one runner is going to show up alone without other runners for a scheduled run. I joined the group to run with others. I don't need to join a group to run alone. I had been running alone for a very long time and I thought that running with others (at least once a week) would help me feel motivated enough to run alone most of the time.
And today is "Get in trouble in karate" day. The lower belts got in trouble and I even got in trouble for something....whoops!
cardio:
- jump rope (@ 7:30am) = 15 minutes; 5 sets of 3 min jumping + 1 min rest in between
- trail run (@ 10am) = 2.51 miles, time = 26:24, pace @ 10:31
strength training:
lower body + abs/back (@ 8am)
- alternating forward lunges = 2 sets x 15 reps x 30lbs
- meet in the middles on dynadisc = 2 sets x 20 reps
- weight twisted crunches on dynadisc = 2 sets x 20 reps x 15lbs
- alternating reverse lunges = 2 sets x 15 reps x 30lbs
- supermans = 2 sets x 20 reps
- wall sits = 2 sets x 1 min hold
- hip aDductions = 2 sets x 15 reps x 165lbs
- hip aBductions = 2 sets x 15 reps x 165lbs
- back extensions = 2 sets x 15 reps x 100lbs
- leg extensions = 2 sets x 15 reps x 65lbs
- leg curls = 2 sets x 15 reps x 75lbs
- calf extensions = 2 sets x 15 reps x 140lbs
- side bends = 2 set x 12 reps x 30lbs
- side bends = 1 set x 15 reps x 20lbs
- leg presses = 2 sets x 15 reps x 335lbs
- hanging leg raises = 2 sets x 20 reps
I felt motivated enough to run after my work out at the gym. It felt cool and it was cloudy when I made the decision to run. Right when I started to run, the sun decided to come out. I don't know if it was this sudden burst of the sun being out that caused me to get bored and lose motivation or if it was something else, but I felt totally the opposite when I was running. That makes me disappointed and frustrated.
I recently joined a running group on meetup and they normally meet in Brea. There is a running group that meets in the town that I live in, but I don't like their running schedule. Morning runs only on Sundays. Evening runs Monday through Thursday. The meetup running group meets on Monday, Wednesday and Saturday mornings for runs, and Tuesday, Thursday and Friday evenings for runs. I think running with other people will cure my motivation problems, and I just need to run with others once a week. So I plan to join the group for a run tomorrow run and we'll see how that goes.
strength training:
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
I felt so tired today. I'm not sure what caused that.
cardio:
- road/trail run (@ 7:15am) = 3.68 miles, time = 39:04, pace @ 10:37
Total Weekly Mileage: 7.42
Total Monthly Mileage: 7.42
Total Shoe Mileage: 406.49
I think it's time to get a new pair of running shoes. Not only will getting any new athletic items help with my motivation, it's good for the body anyway. My current shoes are going on eleven months old now and they've recently (and finally) reached 400+ miles. I'm starting to develop shin splints because of the age and racked up distances on the shoes. Shoes should actually be changed out within six months of purchase or between 400 to 600 miles. I didn't feel to change my shoes at six months because I wasn't having any problems at the time. But I think it's time now.
cardio:
- karate = 2 hours
- first (beginners) class = 12pm to 1pm
- second (intermediate/advanced) class = 1pm to 2pm
Had a debate over some katas in class on what some of the moves should (or not) be. Debate or not, it's interesting how some people will teach something to you in one way while other people will teach you the same thing in a different way.
cardio:
- trail/road run = 3.74 miles, time = 40:06, pace @ 10:43
I actually felt like running this morning. I didn't do anything else though. Sometimes, I need to change up my work out anyway.
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
I didn't work out this morning. For whatever reason, I didn't sleep that well last night, but I could have did a short run and strength training on three hours of sleep because I didn't really feel tired somehow. I think I would have been ok doing my work out this morning despite the lack of sleep.
cardio:
- jump rope (@ 7:15am) = 15 minutes; 5 sets of 3 min jumping + 1 min rest between
- elliptical machine (@ 7:35am) = 15 min high intensity + 5 min cooldown
strength training:
lower body + abs/back (@ 8am)
- alternating forward lunges = 2 sets x 15 reps x 30lbs
- superman = 2 sets x 15 reps (1 - 2 sec hold)
- weighted twisted crunches on bosu ball = 2 sets x 15 reps x 15lbs
- alternating reverse lunges = 2 sets x 15 reps x 30lbs
- alternating jack knives/meet in the middles on bosu ball = 2 sets x 20 reps
- wall sits = 2 sets x 1 min hold
- side bends = 2 sets x 15 reps x 15lbs
- calf extensions = 2 sets x 15 reps x 140lbs
- hip aDduction = 2 sets x 15 reps x 160lbs
- hip aBduction = 2 sets x 15 reps x 160lbs
- back extensions = 2 sets x 15 reps x 100lbs
- leg extensions = 2 sets x 15 reps x 65lbs
- leg curls = 2 sets x 15 reps x 75lbs
- leg presses = 2 sets x 15 reps x 335lbs
- hanging leg raises = 2 sets x 20 reps
I used to think that people treated gyms like bars or night clubs and "picked people up". I don't go to bars or night clubs to pick anyone up and I definitely don't do that at the gym...I just want to go to the gym for a work out. Luckily, I haven't encountered anyone like that and luckily I haven't met any meatheads or anyone who were show offs and full of themselves. While I have talk to other gym customers about fitness/sports/nutrition, it was nice to meet some who were humble, seemed knowledgeable and goal-oriented. It's nice to talk with someone and exchange ideas and information. But is it bad when I get annoyed or don't have the patience with a gym customer who isn't (or doesn't seem) knowledgeable or goal-oriented or doesn't seem to know what he/she is doing? I suppose I would be a bad candidate as a personal trainer if I don't have the patience for someone who is less knowledgeable.
strength training:
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
Yoga class today wasn't as sweaty or hot as previous weeks since last Winter or Spring. What a nice change in weather. I did get sweaty, but I wasn't drenched in it or felt uncomfortable.
Practiced some katas in the second karate class. Last week or the week before, Sifu said that I missed some counts in one of the katas. I didn't know what counts I forgot/missed, but I know now.
On Saturday, I wrestled with one of the kids in karate class. I took it easy for her so I wouldn't injure her yet she would still struggle and had to fight back. While she was a blue belt, she really wasn't that great in karate so chances of her winning and dominating me at all was not that good. Sifu made her wrestle with me because she needed to wrestle with someone her own size. While she was in the same age group as the other three kids that were there (ages 9 - 11), she was the chubby one in the group and had 40 lbs on each of them. She was basically dominating the other kids because she was bigger than they were. Sifu got mad at her because she said no to wrestling me before we wrestled. After we wrestled, she started crying. She wasn't injured and I wasn't even trying. She was crying because she was mad. She was mad because she had no choice to wrestle me. Sifu got mad at her again for crying and scolded her.
Tonight in class, she complained of a scratch on her hand that she got for wrestling me on Saturday. I didn't see any scratch marks on her hand and said that it was just a small one. She got mad at me and said that it was a big scratch. She said that she didn't want to wrestle me or wanted anything to do with me anymore. I got worse injuries and she cried over a stupid scratch that I didn't even see...what a crybaby, man. I got elbowed in the ribs really hard one time that i couldn't do some karate moves for two weeks. I had one ankle and one elbow hyperextended at the joint from wrestling. I couldn't punch for two weeks and my ankle was out of whack for a few months. Seriously, I'm going to bully her now for being a big crybaby.
This wasn't the first time that she wrestled someone her own size or someone who was a black belt. She will have to wrestle me or another black belt again whether she likes it or not. She needs to learn to work with someone bigger than her or of equal size because that's how she will get better.
