https://uploads.tapatalk-cdn.com/201...35f616ecd8.jpg
Trail walk this morning. Enjoy your weekend!
Printable View
https://uploads.tapatalk-cdn.com/201...35f616ecd8.jpg
Trail walk this morning. Enjoy your weekend!
30km MTB ride this morning in the local nature reserve. Blesbuck, Wildebeest and Zebra were on show.
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 180kg for 15 sec x 4
Made reps on flat bench presses and shoulder presses. Will up weight for shoulder presses next week
8km run this morning.
Upped weight for deadlifts
Dead lift 170, 180, 190, 200kg 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
27km ride this morning.
Another 28km ride this morning.
Tomorrow is a 24km trail run (race) on the same tracks I cycled a couple of Sunday's ago.
As the weights have come up again with upped reps so time to change again. This time reducing the time for the sets to 1 min and doing 5 sets so same amount of weight lifted in less time.
Back squats 100 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 45, 55, 65, 75 x 10 @1min
Single leg curls 32.5 x10 x4 @1min
Bench dips +42.5kg x10reps x 5 sets @1min
Skull crushers 40kg x10 x4 @1min
Pushdowns 60, 65, 70, 75 (stack) x 10 @1min
Ez bar curl 35kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10x 4 @1min
Dumbell incline curl 14.5kg x 10x4 @1min
Made repson leg curls again so will up weight for next week. Also need to up weight for squats to 110.
I did the trail race yesterday but felt my hamstring start to twinge, so bailed at the 11km mark. Was disappointed but would rather save my leg for a race in a couple of weekends time that I've had on my calendar for the past 7 months.
Went out this morning on the singlespeed with a couple of mates and did just under 82km. Only felts my hamstring a couple of times which was pleasing.
Upped weight for shoulder presses
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 75kg 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 180kg for 15 sec x 4
Made reps on flat bench and incline presses and all lat raises. Will up weight for flat bench presses next week