07-17 oct 2012: catching up

finally a catch up post! been very busy for the past week or so, and something has had to give. while the thing that has suffered the most has been early morning gym sessions, there’s been a decent amount of daytime walking to partially compensate…

anyway, the gym sessions that have been done…

7 oct

5 mins bike warm-up

Row 2km – 7:35
Stretch

Treadmill 3km (500/500) 25:00

Row 1km 3:39
Stretch

Treadmill 3km (500/500) 24:28

Row 500m – 1:45 (sub 1:30 pace for about 250m)

Stretching

8 oct

5 mins bike warm-up
500m row – 1:45

Leg press 20,15,10 – L20 x 3
chest press 20,15,10 – L15,15,14
Assisted chin-ups 10,10,10 – 45kg offset x 3
supported row 20,15,10  level 12,11,11 (seated row machine was out of action)

10 x tricep rope (40kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)
10 x tricep rope (40kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)
10 x tricep rope (40kg), 10 x bicep curl (30kg), 10 x shoulder press (30kg)

20 x crunches, 20 x ab twists, 20 x bicycle legs (20 each leg)
15 x crunches, 15 x ab twists, 15 x bicycle legs (15 each leg)
10 x crunches, 10 x ab twists, 10 x bicycle legs (10 each leg)

stretching

9 oct

5 mins bike warm-up

5km row – 20:26

stretching

10 oct

5 mins bike warm-up

10km row – 43:40

stretching

16 oct

5 mins bike warm-up

2km row – 8:15
stretch

treadmill 3km (500/500) – 26:43

1km row – 3:54

stretching

Leave a Reply