Week 22: Day 1

strength training:

• lower body + abs/back (@ 7am)
• jump rope ("warm up") = 15 minutes, 5 sets of 3 minute jumping + 1 minute rest in between
• stairmasters = 10 minutes
• squats on bosu ball = 2 sets x 15 reps x 30lbs (one dumbell)
• supermans = 2 sets x 20 reps x 5 sec holds
• meet in the middles = 2 sets x 20 reps
• one leg squats = 2 sets x 15 reps x 40lbs (two 40lb dumbells)
• toe reach (w/feet up) = 2 sets x 20 reps
• jack knives = 2 sets x 20 reps
• wall sits = 2 sets x 1 min holds
• side bends = 2 sets x 20 reps x 20lbs (one dumbell)
• hack squats (weight machine) = 2 sets x 15 reps x 200lbs
• hip aBductors (weight machine) = 2 sets x 15 reps x 180lbs
• hip aDductors (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 105lbs
• prone leg curls (weight machine) = 2 sets x 12 reps x 55lbs
• hanging leg raises = 2 sets x 20 reps
• leg presses (weight machine)(w/2 legs) = 1 set x 15 reps x 340lbs
• leg presses (weight machine)(w/1 leg) = 1 set x 15 reps x 190lbs

cardio:

• karate = 1 hour

Rainy mornings make me sleepy and not want to work out. I need to stay on track with this training if I want to do ok with the 10K race next month.

Karate training is back from winter vacation, but where was everyone else? Still on vacation? We didn't have a second class because we didn't have enough students show up.