Week 16: Day 1

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.