An ever-changing life inspired by the pneuma


Training blog update

Filed under: Cass' training blog - martial arts, weights, running — feyMorgaina @ 21:52

June 18, 2007

I did a 1.5 mile run. My time was 12 minutes 34 seconds, about an 8 minute mile.

I went to the do jang and helped teach poomse class. I was feeling a little tired and didn’t stay for the regular class. Good thing though because the class was full. It can get really hot and humid in the summer with a full class.

June 21, 2007

Yay! It’s Midsummer.

I decided to go for a run and then to the gym. Nathan decided to come along with me. We ran 1.5 miles. The time was 13 minutes 2 seconds – a little slower than Monday, but we were taking it easy.

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) – 30 lbs
-parallel (palms facing towards each other) – 30 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, 25 lbs single leg
Hip adductors – 100 lbs
Hip abductors – 100 lbs
Seated row – 67.5 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) – 40 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 do a set of 30 reps. Lift legs out in front, the right, and the left. Doing the leg lifts to the sides helps work out the obliques/side muscles. I hate the new apparatus for this. I can only tolerate the apparatus once in a while because it aggravates my back, even though it’s supposed to be ergonomically designed.)

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 – 30 lb bar
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)

Of course, some stretching exercises.

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