Monday - chest and run
Chest
Started off my chest workout with the chest press machine, which should imitate the movement of a bench press. Went through a couple of warmup sets, 25kg and 35kg before starting my workout proper. The weight and reps for each set was:
45kg x 10 reps
55kg x 10 reps
65kg x 8 reps
65kg x [...]
Just a quick run down the lanes today. Nothing special, just a 4 mile run, actually it’s a bit less than 4 miles, probably 3.6 or 3.7 miles. Total time was 34 minutes, though I did have a walk after about 3 miles as I was breathless. I probably walked for about two minutes, so [...]
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 [...]
Thursday - shoulders and run
Started my workout off with a quick five minutes on the rowing machine, just to get myself warmed up.
Shoulders
For my shoulder workout, I started on the shoulder press machine before moving onto the isolation exercises for each deltoid. Here’s the weights and reps for the shoulder press machine:
20kg x 12 reps [...]
Saturday - interval training and abs
I’m continuing with my high intensity interval training twice a week. My first session was on Tuesday, and I found it to be a brilliant cardio workout. I went for another session today, though I added an extra cycle of intervals to the workout, so that I did six intervals. Before [...]
Thursday - run and abs
Went for a four mile run this morning, took about 40 minutes, was bloody windy which left me feeling out of breath by the end of it, but glad that I didn’t let the wind cut the run short, and instead got a better workout from it. Listened mainly to Metallica [...]
Tuesday - run and abs
Run
I’ve been reading about doing more intense cardio work rather than doing longer runs, so decided to put that into practice today by doing a very intense interval training session. I’m pleased to report it went well, though I almost puked at the end!
First 10 minutes at 10kmh
45 seconds at 15 [...]
I don’t usually do anything on a Sunday, but I’ve decided that I want to re-focus my training on fitness a bit more, as I had become a bit obsessed with doing weights, at the expense of my fitness.
As such I’m going to be doing more fitness work, still do the weights, but trim down [...]
Thursday - cardio and abs
I went for a run in the rain and wind today, and after having a couple of beers last night, I really didn’t feel in great shape as I was running. I managed a three mile run in about thirty minutes, but didn’t have time to do any ab work as I [...]
Tuesday - CV and abs
It was dark by the time I got back from my meeting, so I decided to go down the gym and go for a run on the treadmill, followed by some ab work.
I could only manage a twenty minute run on the treadmill, for some reason felt really tired and out [...]
