Wow, that would be fun
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Upped weight for dips. Also changed exercise for biceps. Removed hammer curls and replaced with concentration curls now my wrist isn't causing issues
Back squats 110, 120, 130, 140 x 8 @2min
Straight leg deads 80, 90, 100, 110 x 8 @2min
Leg extensions 45, 55, 65, 75 (full stack) x 8 @1min
Single leg curls 30, 30, 30, 30 x 8 @1min
Parallel bar dips body weight +20kg x8 x 4 @2min
Skull crushers 35kg x8 x4 @1min
Pushdowns 55, 60, 65, 70 x 8 @1min
Barbell bar curl 42.5kg x8 x4 @2min
Dumbell hammer curl 17.5kg x 8 x4 @1min
Dumbell incline curl 15kg x 8 x4 @1min
Made reps on both straight leg deads and skull crushers
The 12km trail race turned out to be 13km.
Quite happy with my result considering I haven't been doing too much running.
11th overall and 2nd Master in a time of 68 minutes.
The girlfriend came home in 93 minutes.
This morning I did a 10.7 trail run. My knees are really mad at me.
A 26km ride on the trail bike this morning. Tough work pedalling that bike uphills!!
Ran a 12k this morning in around 1:10. I beat my 5 and 10k bests as well. So pretty chuffed.
Geek
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The official results for my trail yesterday are out.
11th overall / 124 entrants
1st Master
In a rush and went from memory so forgot to up weight for shoulder presses
Db bench press 30, 35, 40, 45kg x8 @2min
Db incline press 35kg x8 x4 @2min
Db decline press 35kg x8 x4 @2min
Db flyes 20kg x8 x4 @2min
Shoulder press 55kg x8 x4 @2min
Front lat raise 17.5kg x8 x4 @2min
Side lat raise 17.5kg x8 x4 @2min
Bent forward db reverse flyes 15kg x8 x4 @2min
Barbell shrugs 140kg x8 x4 @1min
Made reps on shoulder pressesand shrugs again. Will try remember and weight for both next week.
It would be fun until a train comes along.
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