Week 19: Day 4

strength training:

• upper body + abs/back (@ 7:00am)
• chair dips = 2 sets x 15 reps
• elevated "regular" push ups = 1 set x 10 reps
• side bends = 2 sets x 15 reps x 20lbs (one dumbell)
• bicep curls on bosu ball (platform side up) = 2 sets x 15 reps x 15lbs (two 15lb dumbells)
• crunches on bosu ball = 2 sets x 20 reps
• alternating front/side arms raises = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
• wrist curls = 2 sets x 15 reps x 20lbs (one dumbell)
• supermans = 2 sets x 12 reps x 5 sec hold
• tricep kickbacks = 2 sets x 15 reps x 10lbs (two 10lb dumbells)
• shoulder presses = 2 sets x 15 reps x 10lb (two 10lb dumbells)
• chest presses (weight machine) = 2 sets x 15 reps x 70lbs
• seated rows (weight machine) = 2 sets x 15 reps x 130lbs
• back extensions (weight machine) = 2 sets x 15 reps x 105lbs
• elevated "triangle" push ups = 1 set x 10 reps

cardio:

• turbo kickboxing (@ 8:30am) = 1 hour

We had a sub teacher for the TKB class. He didn't have the same high energy level as the regular teacher, but I thought that he was still pretty good and I liked his teaching style. The regular teacher had a few (about five or so) people sub for him during the many months that I had been going to his class. I would say that I only liked two of them (including the one from today).