Tuesday's strength training:
Push-ups: 10, 12, 12, 12
Kettle bell swings: 3x15
Tricep bench dips: 3x15
Bent over rows: 3x10
Sit-ups: 3x15
Calf raises: 2x12
Toe curls: 2x12, each leg
Wednesday's cardio: 4.5 mile tempo run
Printable View
Tuesday's strength training:
Push-ups: 10, 12, 12, 12
Kettle bell swings: 3x15
Tricep bench dips: 3x15
Bent over rows: 3x10
Sit-ups: 3x15
Calf raises: 2x12
Toe curls: 2x12, each leg
Wednesday's cardio: 4.5 mile tempo run
A 6.7km run this morning up and down my local hill.
Gym day:
Back squats 3x10
Dead lift 3x8
Lat pull down 3x10
Back extensions 10, 8, 8
Bench dips 20
Push-ups 10, 10 clap push-ups
12 minutes of cardio
Upped weight for ez bar curls
Back squats 130 x 10reps x 5sets @1min
Straight leg deads 90 x 10reps x 5 sets @1min
Leg extensions 60 x 10 @1min
Single leg curls 32.5 x10 x5 @1min
Bench dips +45kg x10reps x 5 sets @1min
Skull crushers 35kg x10 x5 @1min
Pushdowns 65 x 10 x5 @1min
Ez bar curl 37.5kg x10reps x5 sets @1min
Dumbell hammer curl 20kg x 10 x5 @1min
Dumbell incline curl 13.5kg x10 x5 @1min
Made reps on straight leg deads and pushdowns again this week. Will up weight for straight leg deads next week
Upped weight for decline presses, shoulder presses and front raises.
Db bench press 40kg x10 x 5 @1min
Db incline press 35kg x10 x5 @1min
Db decline press 35kg x10 x5 @1min
Db flyes 17.5kg x10 x5 @1min
Shoulder press 70kg x10 x5 @1min
Cable raises
Front lat raise 15kg x10 x5 @1min
Bent forward db reverse flyes 12.5kg x10 x5 @1min
Side raise 17.5kg x10 x5 @1min
Barbell shrugs 190kg x12 x4 @1min
Static barbell holds 190kg for 15 sec x 4
Made reps on reverse flyes again this week
Saturday - 12.7km run
Sunday - 14.1km trail run
Friday: 11 mile road/trail combination run
Saturday: traded yard work for strength training
Sunday: 4.5 mile road/track run. At the track I ran 400s. I defenitely felt all if the Holuday snacks that I've consumed lately.
Tuesday's gym session:
3/4 mile run warm-up
Dead lift 3x10
Bench press 3x8
Battle ropes 3x30 seconds
Assisted pullups 8,5
Assisted chinups 8
Tricep pulldown 3x10
Swimmers Press 2x8
10 minute run/walk cooldown
A 9km run this morning.
Dead lift 160kg x7 x5 @1min
Standing bent over barbell rows 75 kg x10 x5 @1min
Bench bent over db rows 35 kg x10 x5 @1min
Wide grip pull down 52.5 kg x10 x5 @1min
Reverse dumbell wrist curls 10kg x 10 x 5 @ consecutive alternating
Dumbell wrist curls 20kg x10 x5 @ consecutive alternating