Yeah, I followed Barkley on Twitter also-sounded rough.
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An 8.5km run this morning.
Dead lift 150, 160, 170, 180 kg x 7 @2min
Standing bent over barbell rows 75 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close grip wide grip pull down 50 kg x 10 x 4 @1min
Reverse dumbell wrist curls 10kg x 10 x 4 @ consecutive alternating
Dumbell wrist curls 20kg x10 x4 @ consecutive alternating
Made reps on deads again
Back squats 110, 120, 130, 140 x 10 @2min
Straight leg deads 80, 90, 100, 110 x 10 @2min
Leg extensions 35, 45, 55, 65 x 10 @1min
Single leg curls 30 x10 x4 @1min
Bench dips +40kg x10 x 4 @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 55, 60, 65, 70 x 10 @1min
Ez bar curl 37.5kg x10 x4 @2min
Dumbell hammer curl 17.5kg x 10x 4 @1min
Dumbell incline curl 12.5kg x 10x4 @1min
Made reps on dips, pushdowns, barbell and incline curls.
Will up weight for both dips and incline curls next week
Spent a couple of days in bed this week with flu like symptoms but feeling a lot better now.
Went for an 8km run this morning including my local parkrun which I took relatively easy.
Yesterday's cardio: 5 mile road run with five 1 minute intervals.
Today's strength training:
Push-ups 25, 15
Squat jumps 10
Jump rope 60 seconds
Alternate side lunges 10, both sides
Dumbbell squats 10
Burpees 10
Cross crunch 20, each side
This has been a easy week. I've ramped back workouts to rest up for tomorrow's long run. I also missed a run and a weight session due to excessive rain and work.
Ran this morning with the girlfriend (11.5km) on her local trails and then did a singlespeed ride this afternoon (14.5km.
I ran 13 miles this afternoon. I bit off a little more than I could chew. The temp was near 80F, sunny, and windy. I ran low on water and had to ration it on the second half of the run. I also mis-timed nutrition so I was in the verge of bonking. It's good to suffer sometimes, but next week is easy street.
Bluebells and cattails
Attachment 261526
Wind on the lake
Attachment 261527
Db bench press 30, 35, 40, 45kg x10 x 4 @2min
Db incline press 35kg x10 x4 @2min
Db decline press 35kg x10 x4 @2min
Db flyes 17.5kg x10 x4 @2min
Shoulder press 65kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 15kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 170kg x12 x4 @1min
Static barbell holds 160kg for 15 sec x 4 @1min
Made reps on flyes, side raises and shrugs again this week