November 27, 2006<\/p>\n
Monday, I went to the gym. It has been a while since I had some good weight training so I went mostly for that. Of course, it’s best to take it easy the first time back after a while so I took it easy and tried not to do too many reps or too heavy weights.<\/p>\n
Leg lifts
\nPull-ups (aka chin-ups, military and parallel)
\nDips
\nLeg press
\nHamstring flexor (called seated leg curls)
\nHip adductors
\nHip abductors
\nSeated row
\nSeated chest press
\nShoulder fly
\nShoulder lift (this is called the shoulder press)
\nWeighted squats<\/p>\n
Free weights:
\nSitups (on a incline bench; worked out the obliques as well by doing double punches during the situp)
\nBicep curls<\/p>\n
November 29, 2006<\/p>\n
Wednesday, I went to the do jang and the gym after. (Tuesday I had to watch some movies and return them, so I had a day off.) The taekwondo class was good. Two weeks and I start to miss it. I still have to motivate myself to go in the afternoon and work on my own. When I left the do jang though, I asked my taekwondo Master if it was okay to come by the afternoons. He said it’s fine, anytime is good. \ud83d\ude00 He’s such a nice guy. Always smiling. It really is great to have a do jang where the Master treats you like family.<\/p>\n
At the gym, I did more weight than I did last time. It occurs to me that it gets hard for me to remember exactly what I’ve done at the gym after a few days. I try to do enough exercises making sure to cover off all the muscles groups. Anyway, I think what I’ll do is list all the available exercises and then just mark done if I’ve done them. (Note: I avoid the quad extensor machine now because it aggravates the knee I had surgery on. Besides, cycling, the leg press and the weighted squats work the quads just as well.)<\/p>\n
Complete list of weight training exercises<\/strong> Free weights: Other exercises: I should note that some of the exercises listed are somewhat redundant. When feeling a little tired, those exercises can be skipped. These are the lateral pull-downs, the tricep extensor, and the bicep curls.<\/p>\n Wednesday, I did almost all the exercise except the lateral pull-downs, the tricep extensors, those listed under the free weights, pushups and cycling. Cycling I do occasionally like the running.<\/p>\n November 30, 2006<\/p>\n Thursday, I finally went for a run. It was over two weeks since I last ran. It turned out it was still raining when I headed out and I got a little soaked. It was hard to run in that weather – cold and wet. I ran a mile and a half. My time was 13 minutes 30 seconds, which I suppose is good considering I hadn’t run for over two weeks and I was running in cold and rain.<\/p>\n
\nMachine\/apparatus Exercises:
\nLeg lifts
\nPull-ups\/chin-ups – military and parallel
\nDips
\nLeg press
\nHamstring flexor\/seated leg curls
\nHip adductors
\nHip abductors
\nSeated row
\nSeated chest press
\nLateral pull-downs
\nPectoral fly (sometimes done using free weights)
\nShoulder fly
\nShoulder lift\/press
\nBack extensor
\nTricep extensor
\nBicep curls (usually done using free weights now)
\nWeighted squat machine<\/p>\n
\nTwo additional shoulder exercises
\n– lift weight in front using shoulder muscles
\n– bending at waist lift weight out to the side using muscles along the scapulae
\n– wrist strengthening<\/p>\n
\nPushups
\nSitups
\nCycling<\/p>\n