Week 16: Day 4

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.