Health and Fitness -- Strength Training (4 sets for each exercise)

On all four days, I did Power Cleans (explosive -- 5 reps), Seated Russian Twists (Rotational -- 10 reps) and 4 Point Planks (Core Stabilization -- 30 Second reps). All other exercises -- 10 reps.


Monday
Knee Dominant (bilateral): Barbell Overhead Squat
Hor. Push (unilateral): Incline DB Chest Press
Vert. Push (bilateral): Barbell Shoulder Press

Tuesday
Hip Dominant (unilateral): One Leg Supine Hip Extension
Hor. Pull (bilateral): Barbell Row
Vert. Pull (unilateral): Side to Side Pull Ups (6 reps)

Thursday
Knee Dominant (unilateral): Bulgarian Split Squat
Hor. Push (bilateral): Incline Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press

Friday
Hip Dominant (bilateral): Supine Hip Extension
Hor. Pull (unilateral): Alt DB Row
Vert. Pull (bilateral): Pull-Ups (6 reps)


Broke my old 5km record. I didn't put all my effort in, but I was easily able to get just below 23:30 (actual time was about 23:20). That was last Wednesday. I plan on giving it another shot this coming Wednesday, and I feel confident about getting it lower.



Reading

Just started re-reading "The Varieties of Religious Experiences". This classic was one of my favorites in college, and I've been meaning to read it again, but was caught up on a few other things.

I'm not too into magazines, but have been regularly reading Men's Health. Some of their tips have been priceless, such as their advice on Pull-ups and their tips on form. It's a bit of a shame that it's so cluttered with sex advice and fashion--most of which aren't exactly revolutionary.



TKD

Just started training in Joong-Gun. For those who don't know, I'm a 1st Dan, but my school does kukkiwon forms for the lower gups, and ITF hyungs as well as kukkiwon BB forms for 1st Dan and beyond.

Of the ITF hyungs so far, I have to say i enjoyed Won-Hyo the most.



Favorite Quote of The Week

"True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others, at whatever cost." - Arthur Ashe



Favorite Song of The Week

"The Book I Write" - Spoon

Tags: Joong Gun Won Hyo Hyung Poomsae Running Health Fitness Kukkiwon

Bookmark: