Training Blog (as of May 9, 2013)
Wednesday, January 30, 2013
Running, 1 mile
Tuesday, February 5, 2013
Ran to the gym, half mile
Cycling 20 minutes 7.3 miles 120 calories
Chin-ups (military – overhand; counterweight) 50
Parallel pull-ups (counterweight) 50
Dips (counterweight) 40
Lateral pull-down 62.5
Seated leg curl 52.5 each leg
Decline leg press 90
Squats 90
Chest press 8/8 (dumbbells)
Pectoral fly 8/8 (dumbbells)
Rear deltoids 8/8 (dumbbells)
Shoulder press 10/10 (dumbbells)
Front shoulder lifts 10/10 (dumbbells)
Bicep curls 10/10 (dumbbells)
Wrist strengthening 12/12 (right arm weaker)
Wrist twirls 12/12
Pushups set of 15
Ran most of the way home
Thursday, March 7, 2013
Stayed home. I did a few exercises with the weights I have at home. I need to buy a pair of 8 pounds dumbbells and a pair of 12 pounds.
Rear deltoids 5/5 (dumbbells)
Lateral raise 5/5 (dumbbells)
Shoulder press (machine) 10/10 (dumbbells)
Front shoulder lifts 5/5 (dumbbells)
Bicep curls 10/10 (dumbbells)
Friday, March 8, 2013
Running, half mile to the gym
Cycling 20 minutes 7.26 miles 121 calories
Seated leg curl 52.5 each leg
Running 1 mile, then headed home
(I got to the gym late. I forgot it closes an hour and a half earlier than on Mondays through Thursdays. I did some exercises at home after.)
Rear deltoids 5/5 (dumbbells)
Lateral raise 5/5 (dumbbells)
Shoulder press 10/10 (dumbbells)
Front shoulder lifts 10/10 (dumbbells)
Bicep curls 10/10 (dumbbells)
Saturday, May 4, 2013
Running, covered 1 mile and then a bit extra
Later, did a long walk downtown for a sushi buffet!
(I ended up getting weird muscles cramps in my foot that night after I feel asleep. It’s been a while since I ran or even walked that much. LOL. I had a cramp in my shin while the muscles at the bottom of my foot was cramped. I couldn’t point my toes, but I had to push my foot forward – think of the foot position while wearing high heels. The cramping went away after a little while of careful massaging. Then later, I had a Charlie Horse in the other leg. LOL… really did not get enough exercise prior to that day.)
Tuesday, May 7, 2013
Running, half mile out, then half mile back home
Thursday, May 9, 2013
Running, half mile to the gym
Cycling 20 minutes 7.3 miles 97 calories
Chin-ups (military – overhand; counterweight) 50
Pull-ups (underhand; counterweight) 50
Parallel pull-ups (counterweight) 50
Dips (counterweight) 40
Lateral pulldown 60
Seated leg curl 52.5 each leg
Hip adductor 100
Hip abductor 90
Decline leg press 90
Squats 90
Chest press 8/8 (dumbbells)
Pectoral fly 8/8 (dumbbells)
Rear deltoids 8/8 (dumbbells)
Lateral raise 8/8 (dumbbells)
Shoulder press 10/10 (dumbbells)
Front shoulder lifts 10/10 (dumbbells)
Bicep curls 12/12 (dumbbells)
Wrist strengthening 12/12 (right arm weaker)
Wrist twirls 12/12
Back strengthening (weighted) 25
Leg lifts set of 24
TKD – poomsae and some kicks (back kicks)
(Unfortunately, I irritated my meniscus tear by doing a tornado kick. My fault though. I should have checked that my kicking alignment was correct. The knee and the ankle should always be aligned with each other. The problem I have is that my knee sometimes drifts inward during the kick. I think this is a natural tendency in that leg. I seem to recall ice skating that way when I was a kid. If only I knew to fix that back then. In any case, I’ll fix this by slowly doing the roundhouse kick motion until the muscles in my leg remembers the correct alignment again. This has happened before and like before it’s easily corrected.)
