Had an easy 20km singlespeed ride with the GF this morning.
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Had an easy 20km singlespeed ride with the GF this morning.
Dead lift 160, 170, 180, 190kg x 7 @2min
Standing bent over barbell rows 80 kg x10 x4 @2min
Bench bent over db rows 40 kg x10 x4 @2min
Close 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 dumbell rows and pulldowns. Will up weight for db rows next week
Today i did some curls with this designer barAttachment 263061 and my fingers hurt:popcorn:
Did the night trail run tonight, measured 7.6km, sub 39 minutes.
Not so much today as last Friday, but I took a walk through the Reedy Creek trails when I was in Richmond for work training. I actually took a lot more photos than I thought I did, but 2 hours of trail in a new to me area so I guess not all that surprising.
Attachment 263107
The James River (and reason I didn't do any fishing, water too fast)
Attachment 263108
Old hydro-electric dam that's now part of the park.
Attachment 263109
Inside the dam, also now a home for hobos I suppose.
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And some turtles sunning themselves on a log.
I'd say that was a half decent work out, 2 miles each way as the crow flies.
Water temp was only in the 60s. Still a bit chilly for my taste. The class II rapids didn't look all that inviting either lol.
A 30km ride before work with the Friday crew.
Back squats 110, 120, 130, 140 x 10 @2min
Straight leg deads 90, 100, 110, 120 x 10 @2min
Leg extensions 40, 50, 60, 70 x 10 @1min
Single leg curls 30 x10 x4 @1min
Bench dips +45kg x10 x 4 @2min
Skull crushers 37.5kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min
Ez bar curl 40kg x10 x4 @2min
Dumbell hammer curl 17.5kg x 10x 4 @1min
Dumbell incline curl 13.5kg x 10x4 @1min
Made reps on both leg curls and skull crushers