Week 12: Day 4

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.