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Back squats 120, 130, 140, 150 x 10 @2min
Straight leg deads 90, 100, 110, 120 x 10 @2min
Leg extensions 45, 55, 65, 75 x 10 @1min
Single leg curls 32.5 x10 x4 @1min
Bench dips +50kg x10 x 4 @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min
Ez bar curl 40kg x10 x4 @2min
Dumbell hammer curl 20kg x 10x 4 @1min
Dumbell incline curl 14.5kg x 10x4 @1min
Got in a 30km ride before work this morning. Normal Friday ride but with a bit extra.
It was bloody chilly this morning. After my Suunto normalised itself, temperature reading was around 5degC. I've always said that were I meet the guys which is around 8km from my house, the temperature is at least 3 deg warmer, which according to my watch, proved correct. When I climbed into my car at 6:40, the reading was 3deg.
Had a great weekend of sport.
Saturday - Did the 32km trail run with almost 2000m of ascent. It's a 5 day hiking trail which is used for a race once a year. Well organised and well marked but far too much hiking for my liking. My goal time was between 6:30 - 7:00 hours and I came in at 6:50 after walking the last couple of km's.
Sunday - Did a 23km mtb ride in an area where a mate of mine builds some sublime trails, where he's been given permission to build those trails through pine plantations.
Db bench press 32.5, 37.5, 42.5, 47.5kg x10 x 4 @2min
Db incline press 37.5kg x10 x4 @2min
Db decline press 37.5kg x10 x4 @2min
Db flyes 20kg x10 x4 @2min
Shoulder press 70kg 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 170kg for 15 sec x 4
Upped weight for pulldowns
Dead lift 160, 170, 180, 190kg x 7 @2min
Standing bent over barbell rows 85 kg x10 x4 @2min
Bench bent over db rows 42.5 kg x10 x4 @2min
Wide grip pull down 57.5 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
Whats your rest period between sets?Quote:
Originally Posted by eddy79
I entered my first trail ultramarathon in years, this afternoon. It's part of the Ultra Trail Drakensberg (UTD) festival of running. I didn't enter the 100km but rather the tamer 62km version called the Giants Cup Uncut. Race date is 28 April 2018. Ultra-Trail® Drakensberg - GCU 62
Doing the night trail run tonight which is 8km.
2 mins intervals is for the set and rest so between 1.30 to 1.40 depending on the exercise. On the 1min intervals is 30 to 40 secs.Quote:
Originally Posted by whoever
I've been up to 45 mins of steady state on the erg. I'm also trying to thrown in some strength work again, so today I did squats and lunges with a 35 lb kettlebell after the row. Then the same 15 or so mins of yoga to stretch/cooldown.
Back squats 120, 130, 140, 150 x 10 @2min
Straight leg deads 90, 100, 110, 120 x 10 @2min
Leg extensions 45, 55, 65, 75 x 10 @1min
Single leg curls 32.5 x10 x4 @1min
Bench dips +50kg x10 x 4 @2min
Skull crushers 40kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min
Ez bar curl 40kg x10 x4 @2min
Dumbell hammer curl 20kg x 10x 4 @1min
Dumbell incline curl 14.5kg x 10x4 @1min
Made reps on dips