[Hawkwind]

Thanks N-sarge...boy did she ever get the itch! Not a problem though as her mom and I were hoping things would go as well as they did for her.

Sunday cardio: 30 minutes - elliptical
Heavy bag work: 15 minutes - kicks/strikes
Weighted strike/block work: 5 minutes - 5#

Monday...
Week 4 - Day 1
"Machine" leg/lower body day
*Since I have an amazing assortment of equipment at my new gym I have decided to incorporate a mostly 'machine' leg day. So I'll be alternating between a 'dead day', 'squat day' and 'machine day' for legs.

Hack Squats
3 sets/8r - 50/70/70#
45 Degree leg press
3 sets/8r - 90/180/230#

Romanian deads *From low pins in the cage
3 sets/8r - 90/110/120#
Glute kickback machine (That's what I call it...it has a different name.)
3 sets/8r - 90/100/110#

Hip abduction
2 sets/8r - 80/95#
Hip adduction
2 sets/8r - 50/55#

Hypers
3 sets/8r - 10#
Machine back extensions
3 sets/8r pin@5/with 5# collar/@6

Seated calf raises
3 sets/15/10/8r - 50/70/90#
Machine standing calf raises
3 sets/8r - pin@5

Decline twisting/oblique crunches
2 sets/15r bodyweight

Monday night MA class:
One-on-one with Eric. Finished dragon form. Had a biatch of a time with the last three kicks though...it's a series, toe kick, groin kick with the heel, spinning crescent kick which lands in 'lady horse' stance with a block and backfist. I kept coming around too powerfully on the spinning crescent and losing my balance going down into lady horse. It was driving me freaking nuts!

I often have a tough time with my crescents and reverse-crescents because I spin too powerfully. This past weekend when I was doing my heavy bag work I discovered that I do much better with them when I have a bag to connect with verses just sailing them out into the air. They are the only two kicks I have a hard time 'powering down' with. Especially if I come in with my right side.

On a different note...I asked Eric how "B" did in sparring on Saturday. The little guy took second in his division. He successfully sparred against a student nearly 6 inches taller than he. I was glad to hear he did so well.