Another week down

Work is crazy, so I am finding it hard to keep up with the posts.

I did work out Wednesday, Thursday and Friday last week.

Wednesday I did a weight workout.  For the life of me I can't remember which one.  Then I did 625 jumping jacks, then all my forms from KiCho to Kumgang.

Thursday I did another shoulder workout, followed by 20 minutes on the elliptical.  Can't remember distance or which one I even did...  The weight workout was pretty good though.

- Swiss Ball alternating Shoulder Press - 25 pound dumbbells - Sit on ball - weights at shoulders, press right arm up, then down, then left arm.  6 reps each arm.
- Dumbbell Shrug - 25 pound dumbbell - stand, arms hanging down.  Shrug shoulders, trying to life shoulders to ears.  8 reps.
- Lying Swiss ball row to external rotation - 8 pound dumbbells - lay on ball chest down - ball at waist.  Keep back up - weights hanging in front, palms facing body.  Row them up then hing elbows and rotate the weights up till they are ear height and palms face floor.  10 Reps
 - Javorek Complex - 6 reps of each
  - 25 pound dumbbells - stand - weights at sides, palms in - keeps arms straight and just raise them in front of you, palms facing each other, until head high.   
  - 8 pound dumbbell - same start position - this time raise arms out, head high - till you make a cross
  - 8 pound dumbbell - bend over at waist - back straight - same thing - do 'fly' - till arms are even with back
  - 25 pound dumbbells - stand straight - arms in front, palms facing body at thighs.  Pull up until weights are under chin
  - 25 pound dumbbells - stand straight - arms hanging at sides, palms facing each other.  curl them up to shoulder and press overhead, keeping palms facing each other.

Repeat all for a total of 3 times.

Beginner class on Thursday night we did standard warmups, then taught them to roll.  It was a struggle because most of the kids want to do a somersault, and we try and teach them to tuck, they stop mid stream.  Some of the adults were in the same boat.  But I think we got it in the end.  It was roll, then did roll, and turn facing attacker.  Then turn facing attacker and do a snap kick.

Advanced class - Made them do 5 of every kick/punch/block - all on their own.  Working on speed.  Then we did forms.  Everyone did Pal Gwe 4.  On their own count.  Since we only had 2 brown and 2 red at class, we all did Pal Gwe 6 together so we could teach Brown Belts.  Then had Browns continue with 6 while I took Reds to do Pal Gwe 7.  They are getting there.  Not too bad.  Like everything else, just need to practice it.  After that we did something similar with rolls.  Rolled over left and right side.  Rolled and faced attacker with multiple kicks.  Then put a big target on the ground and worked on jumping over it and rolling.  Jumping over and rotate in air to kick attacker.  Jumping over on left foot landing on right foot.  Then finished with jumping over and doing 360 roundhouse.  Lots of turning and back kicks, spinning kicks, etc.  Nice class - I led forms and Anthony led the rolls and rest of class.

Friday

Best weight work I have had lately.

- Goblet squat - 25 pound kettlebell.  Stand up, elbows toward ground - 5 reps
- Chinups - 5 reps. (Last 2 sets I could only get about 3.5 out of myself - but considering on 1/1 when I started I could only do about 2, I'll take it.)

Repeat a total of 4 times (roughly 5 minutes)

- Push Press - 25 pound dumbbell - arms at shoulders, palms in, squat down about 5 inches - then up and press weights overhead - 5 reps
- Single arm dumbbell row - 25 pound dumbbell - left knee and arm on bench, right arm has dumbbell - standard row - squeeze shoulders - 5 reps, switch arms, 5 other arm

Repeat a total of 4 times (roughly 5 minutes)

- Alternating dumbbell bench press - 25 pound dumbbells - bench press - just press 1 arm at a time, alternate arms (right, then left) 5 reps
- Jump Squat - squat, arms behind you - explode up bring arms over head.  Land softly and immediately into another squat - 5 reps

Repeat a total of 4 times (roughly 5 minutes)

Then I did 20 minutes on elliptical, Strength - 1.26 miles - was whipped after the weight work.

Then did all forms - high to low.  Was totally cashed, and had a hard time staying loose with my arms cause they were so tired.

Saturday

Weigh in day - 154.6  Not too bad!

No workout yet today.  We will see what later brigs though.