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Upper Body

I can't tell you what all we did, because I don't know.
Shoulder presses, bent over rows...eh...other stuff.
It's been too long, I shoulda put it in here sooner.

2 hours though, it was a good workout.

I like having L and G as partners.

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Gym - Upper body

First the run:
I did 3:15 run then 1:45 walk, alternating until I had done a mile. Then I walked for a few minutes to cool down.
The mile took me 13:31.
That's only a minute off of my personal record. Nice. I'm getting back to where I want to be, and I felt comfortable running it.

Then the CFWU, and then a bunch of upper body.
I did my best to stick to sets of 10reps, 8reps, then 5reps.
Recline bench 95-105-115
Shoulder press with dumbbells 40-40-45
Bench 95-115-125
Curls (curvy bar) 45-45-45
Shoulder press (straight bar) 40-50-50

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Taekwondo/Gym

Class was quiet, last one of the year. We really just ran over the combatives and then did workouts.

Gym was upper body with LC.
It's nice to have a workout partner. I can definitely push myself further knowing that he's there to help when I hit failure.

I did a 135# bench. That's a new PR.
Flippin sweet...only 33# from body weight.
I'm getting there.

Legs

I ran beforehand, 1 mile under 15min.

I met LC and DG at the gym tonight to workout with them.
We focused on legs.
Oh my god how it hurts...even now...as I write this...3 days later.

Squats, one legged squats, some weird leaning hamstring weight thing...which works, and then a ton of weighted lunges.

Bitches.

But my thighs are definitely improved.

Jiujitsu

Sweet class, we went over a bunch of new submissions. I can't wait to use one on someone.
Then I did Taekwondo after. Good classes both.

Taekwondo

New combatives.

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Kick-a-thon

The sis convinced me to take part in the kick-a-thon for the Taekwondo school
I did 1000 kicks.
Go me.

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Taekwondo

Testing. I got my purple belt. Now I'm considered a colored belt, and can do some of the more advanced training.
I'm a little over a third of the way to my black belt.
Nice.

Taekwondo

Jiujitsu

I did both tonight. Good classes. Kept it simple.

Taekwondo

Nothing special, testing was moved up by one week. Good thing I already know the form. I was lucky enough to get both of my last stripes in one night.
He's a nice guy, he didn't have to do that.

So I'll test this week and move to purple belt...erm...assuming that I pass the test.

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Lunges and swings

I decided against the run this time. I haven't looked up c25k again and I just wanted to do something different. So, I tried the eliptical.
It's a bitch.
I really didn't want to be bouncing up and down for forever...but the only way to avoid that was to semi crouch down, in which case neither leg ever gets a rest period, and then really...the easiest way to maintain the crouch was only if I was moving at a running pace.
So it was total hell. My hamstrings and glutes were screaming after only 5 minutes and I was sweating a storm.
So I got off and rode a bike for 20 minutes before deciding to try the rowing machine.
5 minutes later I am sore and tired.
I pull my feet out of the stirrups, look up, and realize I've been rowing at the highest resistance...10...good times.

I guess it was a good cardio workout. It felt like it was anyway. The bike was a cardio setting...and other than the fact that it kept asking for my heartrate...it made me work hard and was definitely a good workout. I'm happy about it.

Then the warmup.
Then the WOD:
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

I did the lunge with 25# in each hand. I count that as 50 total. Don't know if that's right...but it's what I did.
Then I did the dumbbell swing, 50#, 10 reps.
Then I added 10 pullups on the assist machine with 100# assist.

Took me 27 minutes.

Then I did a 5x5 set of recline bench. 95-115-125-125-125
Then a round of back exercises...around 105 or 115 for each, but I'm not sure exactly.
My neck felt sore and pulled all night. It sucked. But I took an advil and everything was good the next day.

That's all really, other than I'm finally starting to feel like I look good. I'm getting confidence again. If I can just trim another 10# of fat off I'd have a damn good six pack.
It's all about focus.
I keep telling myself that.

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Shoulder Press

I ran myself out, which is sad. Rather than stick to any kind of pace, I just ran 5min straight as fast as I could. Normally I'd stick to 20min of running minimum, but today, after 12...I just had no gas left. I know it's because of that 5 at the start, but...eh.
I don't know. I feel good about doing the 5, but I'll go back to the c25k now. I need the structure I think to keep with it and not burn out too quickly.
I really want a runners body.

Erm...the hot ones. heh

Then the warm up...and then the WOD:
Shoulder Press 1-1-1-1-1-1-1 reps

I did them with dumbells instead of the bar. Weights posted are combined weight, not each dumbell separately.
70-75-75-70-70-70

I did quite a few other things as well...all focused on shoulders, but I can't remember and really...I was just trying to stay in the gym as long as possible and not kill myself.

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