Running With The Moon Dog

I woke up sore this morning. TKD was awesome last night. I definitely struggled. Sometimes my brain does not communicate with my body. I worked hard and was exhausted by the end of class. I've got some new things to work on, and I'm going to start working on my break for the tournament. My pattern went well. All the extra practice is paying off.

If I am being honest, I was not motivated last night. I felt ill and tired. I'd been busy all day, and I didn't really want to leave the house again. Still, I knew I would feel better if I went. I didn't feel great during the warm-up. I get lightheaded when I'm not feeling well, but it goes away after a little while. The rest of the class I felt fine, and it was a great stress reliever. So glad I went.

This morning I decided to run with the Moon Dog. It's been a long time since we did, but he loved it and got right back into the rhythm. I'm thrilled. I've been trying to fit more running into my weeks, but it's hard to carve out enough time most days. His walk is a priority. He needs daily exercise, too. This is the perfect solution.

Moon Dog is a great running buddy. He makes me push my pace, but he doesn't have much endurance, yet. We did intervals of walking and running. It was great, and I'm hoping we can go a little longer next time. We did 1.3 miles, and he was definitely slowing down at the end. Awesome new addition to my workout routine.

I also squeezed in a chest/back workout. I can't lift as heavy with my upper body, but I'm trying to go a little heavier. Build from there.


Today's Workout

bench press 75# 6 reps x2
db rows 15# 15 reps x2

db chest fly 15# 10 reps x2
barbell row 75# 8 reps x2

db chest press 15# 12 reps x2
t-bar rows 45# 10 reps x2

modified 1 arm push-ups level 1  10 reps/side
modified 1 arm push-ups level 2  10 reps/side
modified 1 arm push-ups level 3  10 reps/side


I love a good lifting workout. My muscles are jello. Perfect start to another busy day.

Sore...So Very Sore...

My legs are going to hate me tomorrow.

Let me back up to yesterday. After my morning walk with the Moon Dog, I wanted to workout, but I didn't want to do anything too intense. I had TKD in the evening, and after two weeks off, I knew it was going to be brutal. So, I decided to do yoga.

I did my own routine. It lasted about 30 minutes. I included some planks, sit ups, and hip/glute exercises. It was a good workout, and I felt much looser and more relaxed.

Then I went to TKD.

Let's just say, the hip/glute exercises were a poor choice.

Class was great. I feel like I learned a lot of helpful information. Of course getting my body to comprehend it takes longer. I understand the concepts, but I didn't execute it very well. Something to work on.

Then we worked on hook kicks without dropping the chamber. It worked the exact same hip/glute area, and it was painful. I haven't had my muscles burn like that in a long time.

I could feel it this morning. A lot. The stairs were a challenge. Things eased up a little after my walk with Moon Dog. I decided to take advantage of my looser muscles and do a good workout.

Tuesday's Workout:

Dead lifts  115#  6 reps
Push-ups level 1  25 reps

Dead lifts  125#  5 reps
Modified 1- arm push-ups level 1  10 reps/side

Dead lifts  135#  4 reps
Push-ups level 2  15 reps

Squats  135#  6 reps
Modified 1-arm push-ups level 2  8 reps/side

Squats  145#  5 reps
Push-ups level 3  15 reps

Squats  155#  6 reps
Modified 1-arm push-ups level 1  25 reps

Squats  165#  5 reps
Push-ups level 1  25 reps


It was a long workout. My legs were a little stiff and sore to start, but after I warmed up I felt like I could push it a little more. It was a great workout. I felt really strong.

Of course, now the soreness is really setting in. Let's hope I can walk by the end of the day.

Awesome Workout Week

And, the week of awesome workouts continues...

Yesterday, I had planned on dead lifts, but my legs were super sore from Monday's squats. I decided to go with bench press instead. Since I was so sore, I wanted the second exercise to be something gentle. I decided to work on my TKD patterns in between sets. It was a good choice. Not only did I get a lot of practicing done, but the movements loosened up my legs and made them feel better.

Tuesday's Workout:

Bench Press  //  Patterns
45# 12 reps       Won Hyo (current pattern) x 3
55# 12 reps       Chon Ji, Dan Gun, Do San, Won Hyo x 2 each *
65# 10 reps       Won Hyo x 3
75# 6 reps         Chon Ji, Dan Gun, Do San, Won Hyo x 2 each
85# 4 reps         Won Hyo x 3

*The first time I attempted Dan Gun and Do San, I completely forgot them. I'm kind of embarrassed to admit that. Luckily, the Artist remembered Dan Gun and is currently working on Do San. He helped me remember.

With my legs still a little sore but feeling much better, I decided to go for a walk with the Artist. One of our "epic walks." We walked from our house into Enosburg on the Rail Trail. It was hot, but we brought water and snacks and took our time. We walked 6 miles!

I was feeling the walk when I got up this morning, but I really wanted to do dead lifts today. After running some errands, my legs loosened up, and I was ready. I paired them with biceps curls and triceps extensions. Lower weight/more reps.

I started light with the dead lifts. I do not want to hurt my back. I would much rather go a little light to start. I'll get back to where I used to be eventually.

Wednesday's Workout:

Dead Lifts  //  Biceps Curls/Triceps Extension
45# 12 reps *  10# 10 reps / 10# 15 reps
65# 12 reps     10# 10 reps / 10# 15 reps
75# 10 reps     10# 10 reps / 10# 15 reps
85# 10 reps     10# 10 reps / 10# 15 reps
95# 8 reps       10# 10 reps / 10# 15 reps
105# 6 reps     10# 10 reps / 10# 15 reps
115# 4 reps     10# 10 reps / 10# 15 reps

*I used the bar for a warm-up set. I could have done more that 12 reps, but I wanted to save it for the heavier weights.

It was a great workout. I'm feeling really strong. Barbell rows and shoulders tomorrow!