An ever-changing life inspired by the pneuma


Training blog update

Filed under: Cass' training blog - martial arts, weights, running — feyMorgaina @ 17:45

June 26, 2007

I went to the gym.

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) – 20 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)

Then I went for a run since the gym was closing. I ran along Bloor from Bay to Bathurst. The distance was 1.8 km. My time was 11 minutes 43 seconds – a leisurely run in humidity.

June 28, 2007

I ran from Yonge and Charles to Bay, then headed south on Bay to Edward Street. The distance was just over a mile (1.7 km). My time was 9 minutes 21 seconds – another leisurely run.

June 29, 2007

I went for my 5.7 km run. I timed the run in four parts.

Part 1: running North on Mt. Pleasant from home to Roxborough – time was 8 minutes 15 seconds
Part 2: running along Roxborough Streets to Avenue and Dupont – time was 9 minutes 6 seconds
Part 3: running along Dupont to Davenport then along Davenport to Yonge – time was 11 minutes 42 seconds
Part 4: running along Church from Yonge to home – time was 8 minutes 12 seconds
Total: 37 minutes 15 seconds

Okay, I’m ready for the 10k.

Brigid’s Flame

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