Week 35: Day 1

strength training:

• lower body + lower back + abs
• stairmasters = 10 minutes
• one leg squats = 2 sets x 15 reps x 40lbs (two 20lb dumbells)
• kneeling leg lifts = 2 sets x 15 reps
• ball pass (hands to feet) = 2 sets x 15 reps
• wall sits = 2 sets x 1 min holds
• leg lifts on bosu ball = 2 sets x 15 reps
• cable twists (cable machine) = 2 sets x 15 reps x 15lbs
• calf extensions (weight machine) = 2 sets x 15 reps x 120lbs
• hip aBductions (weight machine) = 2 sets x 15 reps x 150lbs
• hip aDdcutions (weight machine) = 2 sets x 15 reps x 150lbs
• back extensions = 2 sets x 15 reps x 10lb (one weight plate)
• side bends = 2 sets x 15 reps x 10lbs (one weight plate)
• leg presses (weight machine) = 2 sets x 15 reps x 335lbs
• prone leg curls (weight machine) = 2 sets x 15 reps x 50lbs
• leg extensions (weight machine) = 2 sets x 15 reps x 55lbs

cardio:

• bike ride to/from gym = 4.2 miles roudntrip
• karate = 2 hours
• first (beginner) class = 7pm to 8pm
• second (intermediate) class = 8pm to 9pm

I need to stop being lazy about the strength training with free weights and weight machines. I stopped before because I got bored/unmotivation. I need to get back into it because I think it's going to help me shape up better as I bike more regularly.