gym first up to make up for not doing it yesterday (aside from the gym being closed I wasn't here!)...warm up on the bike (I got a lift as my bike was at work) followed by stretching...
Day 2 program
- incline shoulder dumbbell rotations - 12 each side with 4kg
- dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg
- unilateral seated row - 3 x 6 with 60kg
- assisted chin ups - 2 x 8 with 35kg
- incline reverse dumbbell flys - 2 x 10 with 6kg
- leg press - 3 x 6 with 165kg
- eccentric hamstring extensions - 2 x 8
- single leg squat with dumbbells (resting leg on bench) - 2 x 10 with 10kg in each hand
- dumbbell hammer curls - 2 x 8 with 10kg
- postman curls - 2 x 8 with 9kg 1st set/8kg 2nd set
- back extensions - 3 x 15 with 10kg plate
- stretching
rode home...finished potting my plants in their new containers...
today
rode to the gym - it was a bit brisk but I was wearing short bike pants!
with my warm up done it was straight into stretching...
Day 1 program
- reverse shoulder throws with black theraband - 12 each side
- dumbbell wrist curls & wrist extensions - 2 x 25 of each with 3kg
- bench press - 3 x 6 with 15kg on the bar
- incline dumbbell press - 2 x 8 with 12.5kg dumbbells
- cable crossovers - 2 x 10 with 3 plates
- cuban press - 3 x 12 with 6kg dumbbells
- tricep extensions with bar - 8 plates (36kg)
- tricep dips on bench (straight leg followed by bent leg) - 2 x max (30/25 then 25/20)
- pelvic tilts with leg lowers - 3 x max (35 for tilts & 12 for lowers
- stretching
got out for a run at lunch...
the stats:
start temp/humidity: 15.6/54%
start time: 1:14pm
total distance: 9.20
total time: 50:00
avg pace: 5:27
total calories: 416
avg HR*: 151
*Time spent in HR Zones:
00:04 [Z1: 93-111]
00:13 [Z2: 112-130]
21:42 [Z3: 131-148]
22:49 [Z4: 149-167]
00:27 [Z5: 168-185]
rode home with no need to use my head lights - nice!
I think I will sleep well tonight after I finish eating my vegetable fritatta!!
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