Quite hilly technical terrain which the GF isn't used to, so she battled.
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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 20kg x10 x4 @2min
Shoulder press 65kg x10 x4 @2min
Front lat raise 15kg x10 x4 @2min
Side lat raise 17.5kg x10 x4 @2min
Bent forward db reverse flyes 15kg x10 x4 @2min
Barbell shrugs 180kg x12 x4 @1min
Static barbell holds 160kg for 15 sec x 4 @1min
Made reps on incline presses
Upped weight for db rows
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 pulldowns again . Will up weight next week
Couple miles of slow paddling today. Coming to the grim realization that I've more or less outgrown the boat I have and it's time to upgrade to a proper touring kayak. Sea boats ain't cheap. :boohoo:
Most of it was slow cause I was scouting out fishing spots and casting a bit here and there. No luck on the fishing, but always a good time out on the water.
The last half mile or so back inland I picked up the pace a bit to get the heart rate up. Got a pretty good core & upper body workout
I got in a three mile run last night after dark. Night runs can be a nice change of pace.
So didn't run last night but cycled 32km this morning with the Friday crew.
Will do a 15-18km run tomorrow morning and have a 15km trail race on Sunday morning.
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 again this week. Will up weight for both next week
To many body weight squats cleaming up after my new curl bar