The normal Friday morning ride, except this morning was the end of year breakfast and Xmas ride. Must have been 60 - 70 riders.
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The normal Friday morning ride, except this morning was the end of year breakfast and Xmas ride. Must have been 60 - 70 riders.
Did the local Parkrun this morning but also ran 4km to the start 9km in total.
Tomorrow we are riding to Baragwanath Hospital in Soweto to hand out Xmas presents to kids.
The ride to and from the Hospital was 46km. A great turnout of 150 riders and the smiles on the kids faces when they received the presents was awesome to see.
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Bit late but Fridays workout. Decided that I like the pyramid of weights so have upped reps instead of going for straight sets. There is a lot of exercises that I will probably do this way soon. Have a pretty decent strength base now so probably time to up the reps to 10 or 12
Back squats 120, 130, 140, 150 x 8 @2min
Straight leg deads 100, 110, 120, 130 x 8 @2min
Leg extensions 45, 55, 65, 75 (full stack) x 8 @1min
Single leg curls 32.5, 32.5, 32.5, 32.5 x 8 @1min
Parallel bar dips body weight +25kg x8 x 4 @2min
Skull crushers 40kg x8 x4 @1min
Pushdowns 60, 65, 70, 75(stack) x 9 @1min
Barbell bar curl 42.5kg x8 x4 @2min
Dumbell incline curl 17.5kg x 8 x4 @1min
Dumbell concentration curl 22.5kg @1min