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Canberra, Australian Capital Territory, Australia
"Jack of all (sports), Master of none!"

05 October 2011

Gym back to back...

Tuesday

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
was planning to run at lunch but my legs were sore plus I worked through...

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
rode to work - a bit warmer now!

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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