strength training:
- upper body (@ 7:40am)
- rowing machine = 5 minutes (warm up)
- chair dips = 2 sets x 15 reps
- elevated regular pushups = 1 set x 10 reps
- wrist curls = 2 sets x 15 reps x 15lbs (one dumbell)
- alternating front and side arm 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 (two 15lb dumbells)
- elevated wide push ups = 1 set x 10 reps
- tricep kickbacks = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- shoulder presses = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- reverse chest fly = 2 sets x 12 reps x 10lbs (two 10lb dumbells)
- seated rows (weight machine) = 2 sets x 15 reps x 130lbs
- chest presses (weight machine) = 2 sets x 15 reps x 65lbs
- rear deltoids (weight machine) = 2 sets x 15 reps x 60lbs
- pectoral fly (weight machne) = 2 sets x 15 reps x 55lbs
- pilates (@ 9:30am) = 1 hour
cardio:
- treadmill walk (WARMUP before pilates) = 20 minutes; 1.15 miles, 3.5mph
Why is working out with dumbells harder than weight machines? There are two kinds of dumbells at the gym. One kind is made of all steel/metal while the other kind is half plastic (the wide circular things on the sides) and half steal (or alunimum?). Those feel lighter than the dumbells made of all steel/metal. Surely, my shoulders will be sore tomorrow because I used the dumbells made of steel instead of the lighter kind. No pain, no gain, right?
strength training:
- lower body + abs/back (@ 7:15am)
- jump rope = 15 minutes; 5 sets of 3 min jumping + 1 min rest between
- squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
- meet in the middles on dynadisc = 2 sets x 30 reps
- supermans = 2 sets x 12 reps x 5 sec holds
- one leg squats = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
- side bends = 2 sets x 15 reps x 20lbs (one dumbell)
- twisted obliques on dynadisc = 2 sets x 20 reps
- wall sits = 2 sets x 1 min hold
- hack squats (weight machine) = 2 sets x 15 reps x 200lbs
- hip aDductions (weight machine) = 2 sets x 15 reps x 180lbs
- hip aBductions (weight machine) = 2 sets x 15 reps x 180lbs
- calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
- back extensions (weight machine) = 2 sets x 15 reps x 100lbs
- prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs
- leg (w/2 legs) presses (weight machine) = 1 set x 15 reps x 340lbs
- leg (w/1 leg) presses (weight machine) = 1 set x 15 reps x 190lbs
- leg raises = 2 sets x 20 reps
- leg (w/2 legs) extensions (weight machine) = 1 set x 15 reps x 70lbs
- leg (w/1 leg) extensions (weight machine) = 1 set x 15 reps x 35lbs
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
cardio:
- trail run (@ 8am) = 3.25 miles, time = 34:36, pace @ 10:39
I'm starting to feel better and I was well enough to go out for a run. Since it's still lingering, it was also windy this morning, so my nose was usually sensitive to the crap blowing around in the air which made my nose and eyes hurt. I was hoping that the run would get rid of any remaining cold that I had...I'm not sure if it has worked or it is just in my head, but I do feel better than I did before the run.
My motivation was so-so and my running pace/speed hadn't really gotten better, so my cold didn't exactly affect my running performance.
cardio:
- karate = 2 hours
- first (beginners) class = 12pm to 1pm
- second (intermediate/advanced) class = 1pm to 2pm
I don't think going to karate training was a good idea. Going back to sleep would have been a better idea. Since I got sick on Thursday evening from my sick cousin who breathed her germs on me (thanks, cousin), I felt unusally weak in class and I had a hard time breathing even from half-assing it.
strength training:
- upper body (@ 7:30am):
- chair dips = 2 sets x 15 reps
- elevated regular push ups* = 1 set x 10 reps
- wrist curls = 2 sets x 15 reps x 17.5lbs (one dumbell)
- alternating front and side arm 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 (two 15lb dumbells)
- elevated wide push ups (hands on ground, feet elevated) = 1 set x 10 reps
- tricep kickbacks = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- shoulder presses = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- chest presses (weight machine) = 1 set x 15 reps x 75lbs
- chest presses (different weight machine) = 1 set x 15 reps x 60lbs
- seated rows (weight machine) = 2 sets x 15 reps x 130lbs
cardio:
- turbo kickboxing (@ 8:30am) = 1 hour
The gym website said that there would be a turbo kickboxing class this morning even though today is a major holiday. Wasn't sure if the website was really acurate, but thought that I would get a strength training work out in this morning anyway. If there wasn't a class, at least, I did some kind of work out at the gym. There was a turbo kickboxing class and all other classes had been cancelled today. TKB was a good session today. I hadn't gone in two weeks, so I felt like I should put in the extra effort to make up for it and plus today is a holiday with lots of eating.
* I did the elevated regular push ups with my feet elevated a bit higher on a stepper like stool than my head/hands while my hands were on the bosu ball (platform side up). I saw someone else do this exercise and thought that it looked challenging and I like challenging exercises. I think I should put my feet up on a fitness ball to make it more challenging.
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
I didn't feel like working out this morning. I've been feeling unmotivated lately. Technically, I didn't actually exercise in the second karate class either....just took pictures of classmates preparing for the holiday party in a few weeks.
strength training:
- pilates (@ 9:30am) = 1 hour
I didn't feel like doing any other exercises except for pilates. I wonder how many weeks or months it'll take before all the burning sensation goes away and/or you feel like you're improving?
strength training:
- lower body + abs/back (@ 7:15am)
- jump rope = 15 minutes (5 sets of 3 minute jumping + 1 minute rest in between)
- stairmasters = 10 minutes
- squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
- supermans = 2 sets x 15 reps x 5 second holds
- sit ups on dynadisc = 2 sets x 15 reps x 10lbs (one weight plate)
- one legged squats = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
- meet in the middles on dynadisc = 2 sets x 25 reps
- side bends = 2 sets x 15 reps x 20lbs (one dumbell)
- wall sits = 2 sets x 1 minute holds
- hip aDductions (weight machine) = 2 sets x 15 reps x 175lbs
- calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
- hanging leg raises = 2 sets x 30 reps
- prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs
- hip aBductions (weight machine) = 2 sets x 15 reps x 175lbs
- leg (2) presses (weight machine) = 1 set x 15 reps x 340lbs
- leg (1) presses (weight machine) = 1 set x 15 reps x 190lbs
- leg extensions (weight machine) = 2 sets x 15 reps x 65lbs
- back extensions (weight machine) = 2 sets x 15 reps x 100lbs
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
I've been slacking off on the updates, my bad.
I broke my second water bottle in a week at the gym. This really sucks because I just got the second one on Wednesday last week and it costed $3.50! What a piece of crap plastic that costed so much money! It broke on the stairmasters machine because it wasn't in the water bottle holder which was too small for my water bottle. The machine vibrated too much and with the weight from the full 2 liter of water made the bottle fall off and broke a hole in the top, spilling water everywhere. Because the bottle broke and I had just started my work out, I had to finish it without water and I didn't feel like going back and forth between the drinking fountain and my work out.
Anyway....while I was doing my work out this morning and after I had already done my side bends, I noticed that someone else was doing them. I was actually them all wrong all this time! When I did them, I would only use one dumbell. I would bend on the same side as the weight, but I should be bending the opposite side! That would explain why I never felt like it was working.
strength training:
- upper body (@ 7:30am)
- row machine = 5 minutes
- regular push ups on bosu ball (platform side up) = 1 set x 10 reps
- alternating front and side raises = 2 sets x 15 reps x 10 lbs (two 10lb dumbells)
- wrist curls = 2 sets x 15 reps x 10lbs (one dumbell)
- triangle push ups on medicine ball = 1 set x 10 reps
- bicep curls on bosu ball (platform side up) = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- "reverse" (?) chest flies = 2 sets x 15 reps x 10 lbs (two 10lb dumbells)
- tricep kickbacks = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- shoulder presses = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- chest presses (weight machine) = 1 set x 15 reps x 55lbs
- chest presses (weight machine) = 1 set x 15 reps x 65lbs
- pectoral flies (weight machine) = 1 set x 12 reps x 60lbs
- pectoral flies (weight machine) = 1 set x 15 reps x 50lbs
- rear deltoids (weight machine) = 1 set x 12 reps x 60lbs
- rear deltoids (weight machine) = 1 set x 15 reps x 50lbs
- pilates (@ 9:30am) = 1 hour
I was talking to someone who also went to pilates class and we were talking about the muscle burn/fatigue from doing the exercises in the class. We wondered how long it would take for us to finally stop feeling the burn or if it would ever. We figured after many, many months of pilates. I like the class because it's challenging enough and I need a lot of work (balance, general strength, and muscular endurance). Apparently, with all the running that I do on my time hasn't really helped too much since my hips and legs are always getting tired. I suppose pilates helps running more than running helps pilates.
strength training:
- lower body + abs/back (@ 7:15am):
- jump rope = 15 minutes: 5 sets of 3 min jumping + 1 min rest in between
- stairmasters = 10 minutes
- squats on bosu ball (platform side up) = 2 sets x 15 reps x 30lbs (one dumbell)
- supermans = 2 sets x 20 reps
- one legged squats = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
- side bends = 2 sets x 15 reps x 20lbs (one dumbell)
- sit ups on bosu ball = 2 sets x 15 reps x 20lbs (one dumbell)
- wall sits = 2 sets x 1 min hold
- hack squats (weight machine) = 2 sets x 15 reps x 200lbs
- back extensions (weight machine) = 2 sets x 15 reps x 100lbs
- hip aDductions (weight machine) = 2 sets x 15 reps x 175lbs
- hip aBductions (weight machine) = 2 sets x 15 reps x 175lbs
- calf extensions (weight machine) = 2 sets x 15 reps x 140lbs
- leg extensions (weight machine) = 2 sets x 15 reps x 65lbs
- prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs
- leg presses (weight machine) = 2 sets x 15 reps x 335lbs
- hanging leg raises = 2 sets x 20 reps
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
I recently got a new lens: F1.8, 50mm prime lens which will be a great use for karate photos either in class or at tournaments. I can't wait to use it and see the results!
cardio:
- trail run = 3.24 miles, time = 34:30, pace @ 10:39
I think I'm feeling better about running because I was glad to be running even though my pace hasn't gotten better. My legs don't feel super heavy, but they just don't feel like running as fast as I want them to.
I mentioned awhile ago that I joined a running group through meetup.com that met in Brea for runs. I left that group with a reason why for the group organizers. I didn't use any insulting words, but I made a point and I sounded very disappointed with how much the group sucked. Funny, they never responded to my message, defending themselves. I found another local fitness group and it seemed promising. The group schedule different fitness stuff like long bike rides, running, and anything else that can be used as training for some sort of race. The group hasn't scheduled a run yet, but I hope it doesn't disappoint. It'll be nice to run with someone for once.
cardio:
- karate = 2 hours
- first (beginners) class = 12pm to 1pm
- second (intermediate/advanced) class = 1pm to 2pm
I'm starting to wonder if I really want to teach karate to kids. Some kids are really good at trying to learn and follow the person who is showing them how to do something, but then there are other kids that don't try. Even if the person is showing them how to do something, nothing is registering. I don't know if they want to be there and learn or if they even understand what's going on. Adults are easier to teach. I haven't decided if I want to teach an all adults class yet.
cardio:
- road/trail run (@ 7:30am) = 2.68 miles, time = 28:11, pace @ 10:31
strength training:
So...except during the first mile, I think I'm starting to feel better about running. Now I need to figure out how to feel better during the first mile.
strength training:
- upper body (@ 7:45am)
- rowing machine (warm up) = 10 minutes
- wide push ups on bosu ball (platform side up) = 1 set x 10 reps
- alternating front and side raises = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- regular push ups with "rows" = 1 set x 10 reps (five reps of rows each side) x 10lbs (two-10lb dumbells)
- wrist curls = 2 sets x 15 reps x 17.5lbs (one 17.5lb dumbell)
- triangle push ups on medicine ball = 1 set x 10 reps
- reverse chest flies = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- tricep kickbacks = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- shoulder presses = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
- rear deltoids (weight machine) = 2 sets x 15 reps x 55lbs
- pectoral flies (weight machine) = 2 sets x 15 reps x 55lbs
- treadmill walk (warm up for pilates class) (@ 8:50am) = 20 miutes; 3.5mph, 9% incline for first 5 minutes, 3% incline remaining 15 min
- pilates (@ 9:30am) = 1 hour
I have been going to pilates classes for two or three weeks now and I have finally decided to try doing some upper body strength training before class. The pilates class seem to be more about the lower body and core muscles which is why I've decided to do upper body strength so to avoid fatigue and overworking my legs and hips. I really feel that I should continue with the pilates class because even though it doesn't require using weights, I really believe that getting better muscular endurance is essential to getting better muscular strength. I think this could help with my flexibility too which would be great if I could be more flexible for karate training.
strength training:
cardio:
- karate = 2 hours
- first (beginners) class = 7pm to 8pm
- second (intermediate) class = 8pm to 9pm
I mentioned awhile ago that I was somewhat getting the hang of getting into a "crow" to a "headstand" and then back to a "crow" with getting back into the second crow after a headstand was harder to do that before a headstand. It was harder to do after a headstand because it used more core muscle to control your pose because of the gravity. I think I'm getting better at this and I'm feeling good about that because it really isn't easy to do.
In the second class of karate training, we had three people left. One student didn't go to the first class and only decided to be there for the second class. I think had she just went for the second class or not show up at all, the other student (black belt) and I would have left and not bothered having a second class. We learned stuff anyway, so we didn't waste our time during the one hour.
cardio:
- trail/road run = 2.78 miles, time = 29:51, pace @ 10:44
Total Weekly/Montlhy Mileage: 2.78
Total Shoe Mileage: 416.45
After a week of computer issues and getting them fixed, I'm finally back to blogging.
In my last run (last Sunday), I was extremely unmotivated and bored to run. After not running for a week and the new time change and changing it one hour back (if the time didn't change, 7am would be 8am instead!), I thought that I would feel normal to run again. I felt so unmotivated during the first mile and my legs felt like heavy metels/lead. I don't know why I'm still bored and unmotivated to run. Usually if I take a break for a week from running, I'm good as new. Either I need a running buddy or I'm doing too much other exercises?
