An ever-changing life inspired by the pneuma


More workout

Filed under: Cass' training blog - martial arts, weights, running — feyMorgaina @ 11:52

Sunday, May 13, 2007

I went for another run. This time I ran only 1 mile. It was little slow like last time, but I was a little tired. A few more consistent weeks of running and I should be back up to running 5 km. The do jang’s 10 km run is on July 6. Our taekwondo Master likes to have the black belts run even if we’re not testing for our next dan to encourage the people who have to run it for the test. I missed out on the run last November as I was a tad sick, so I’m hoping and excited about running the 10 km again.

Monday, May 14, 2007

I went to the do jang again for poomse class and our regular class. There was a new person, so I paired up with her just to help her out. Turns out she took karate before, but just hadn’t done much exercise for about a year. I thought she was doing pretty good though. Some people can get pretty out of shape in one year, but she was still in decent shape. After a week or two, she’ll be fine with the cardio kicking classes.

Afterwards, I went to the gym again.

Machine/apparatus Exercises:
Pull-ups/chin-ups (this machine works on a counterweight, which means you are lifting your weight minus the weight you set the machine to; thus if I set the machine to 35 lbs, I’m really lifting 70 lbs if I weight 105)
-overhand (palms facing front) – 35 lbs
-underhand (palms facing back) – 25 lbs
-parallel (palms facing towards each other) – 25 lbs
Dips (same apparatus as for the chin-ups) – 25 lbs
Weighted squat machine – 120 lbs
Leg press – 275 lbs
Hamstring flexor/seated leg curls – 105 lbs both legs
Hamstring flexor (lying down on stomach) – 50 lbs both legs, 20 lbs single leg
Hip adductors – 100 lbs
Hip abductors – 90 lbs
Seated row – 60 lbs
Seated chest press – 75 lbs
Lateral pull-downs – 75 lbs
Pectoral fly (sometimes done using free weights) – 45 lbs
Reverse pectoral fly (not sure exactly what this is called, it works the rhomboids in between the scapulae/shoulder blades) – 30 lbs
Shoulder fly – 40 lbs
Shoulder lift/press – 45 lbs
Back extensor – 180 lbs
Bicep curls (usually done using free weights now) – 30 lbs, or 15 lbs single
Tricep extensor – 40 lbs (the dips do a good job of working the triceps, plus a special kind of push-up that I learned from taekwondo)
Leg lifts (I hate the new apparatus for this; might start doing these on a bench or the floor instead; did these on the floor in taekwondo class)

Free weights:
Two additional shoulder exercises
– lift weight in front using shoulder muscles
– bending at waist lift weight out to the side using muscles along the scapulae (this is the same as the machine that works in reverse of the pectoral fly)
– wrist strengthening – 15 lbs
– dead lift
Other exercises:
Pushups (I’m slowly working on single handed pushups – it’s very hard! For now, I’m just holding myself up on one hand for a 10 second count)

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