Body And Fitness Blog

Friday - run, legs and triceps

Run

Started off my workout with a twenty minute run. Did some low intensity intervals:

• 2 mins at 10kmh
• 2 mins at 11kmh
• 2 mins at 10kmh
• 2 mins at 11.5kmh
• 2 mins at 10kmh
• 2 mins at 12kmh
• 2 mins at 10kmh
• 1 min at 12.5kmh
• 1 min at 10kmh
• 1 min at 13kmh
• 1 min at 10kmh
• 1 min at 13.5kmh

Felt pretty good after the run, though didn’t relish the thought of then doing leg press after twenty minutes of running.

Legs

Started off with the leg press machine, the aim was to do some good quality sets, getting a good range of movement in, and working the legs slower than usual.

• 100kg for 12 reps
• 120kg for 10 reps
• 140kg for 10 reps
• 160kg for 10 reps
• 160kg for 10 reps

Good workout on the leg press, though I did want to come down the other side of the pyramid, I had kind of lost the motivation and energy after the run. This is the problem when you try and combine weights and cardio sessions together.

The next exercise for legs is the leg extensions, just three sets of 10 is what I aim for on this exercise, and I aim to up the weight every few weeks.

• 65kg for 8 reps
• 65kg for 10 reps
• 65kg for 9 reps

I’d gone a bit heavier than last week and couldn’t quite knock out three sets of ten. I suspect I’ll be able to next week…

Onto hamstring curls next, again my aim is the same as quad extensions, do three sets of 10 reps and try to up the weight every few weeks.

• 60kg for 10 reps
• 60kg for 9 reps
• 60kg for 8 reps

I didn’t manage three sets of ten, but I had increased the weight from last week. After legs is triceps.

Triceps

I finish the workout off with tricep extensions, using the cable machine and a straight bar. My aim is to knock out about six sets, pyramid style.

• 20kg for 10 reps (warmup)
• 25kg for 10 reps
• 30kg for 8 reps
• 30kg for 6 reps
• 27.5kg for 5 reps
• 25kg for 6 reps

I wanted to do some dips afterwards, but there was a guy doing dumbbell presses on one of the benches, didn’t fancy hanging around waiting for him to finish his set as it looked like he’d just started.

Overall an OK workout, felt I could have done more on the weights but was sapped of energy after the twenty minutes running.