Sunday, May 13, 2007<\/p>\n
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.<\/p>\n
Monday, May 14, 2007<\/p>\n
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.<\/p>\n
Afterwards, I went to the gym again.<\/p>\n
COMPLETE LIST OF WEIGHT TRAINING EXERCISES: Free weights:
\nMachine\/apparatus Exercises:
\nPull-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)
\n-overhand (palms facing front) – 35 lbs<\/strong>
\n-underhand (palms facing back) – 25 lbs<\/strong>
\n-parallel (palms facing towards each other) – 25 lbs<\/strong>
\nDips (same apparatus as for the chin-ups) – 25 lbs<\/strong>
\nWeighted squat machine – 120 lbs<\/strong>
\nLeg press – 275 lbs
\nHamstring flexor\/seated leg curls – 105 lbs both legs
\nHamstring flexor (lying down on stomach) – 50 lbs both legs, 20 lbs single leg<\/strong>
\nHip adductors – 100 lbs<\/strong>
\nHip abductors – 90 lbs<\/strong>
\nSeated row – 60 lbs<\/strong>
\nSeated chest press – 75 lbs<\/strong>
\nLateral pull-downs – 75 lbs<\/strong>
\nPectoral fly (sometimes done using free weights) – 45 lbs<\/strong>
\nReverse pectoral fly (not sure exactly what this is called, it works the rhomboids in between the scapulae\/shoulder blades) – 30 lbs<\/strong>
\nShoulder fly – 40 lbs<\/strong>
\nShoulder lift\/press – 45 lbs<\/strong>
\nBack extensor – 180 lbs<\/strong>
\nBicep curls (usually done using free weights now) – 30 lbs, or 15 lbs single<\/strong>
\nTricep 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)
\nLeg 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)<\/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 (this is the same as the machine that works in reverse of the pectoral fly)
\n– wrist strengthening – 15 lbs<\/strong>
\n– dead lift
\nOther exercises:
\nPushups<\/strong> (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)
\nSitups<\/strong>
\nCycling
\nElliptical<\/p>\n