Week 12: Day 1

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.