gettin’ serious – day one


it’s been 4 months since I hit the gym so hard. I know this because I copied this morning’s routine from a page on which I’d written “march 12th 2013”.

shortly after that, I switched my training to focus completely on the beginner’s marathon schedule. I needed to build the kilometres, I needed to get that distance under my belt. if for no other reason, I needed that foundation MENTALLY.

it worked, I completed my first marathon. I would do NOTHING different if I had to do it all again.

but now it’s day one of stepping it up a little. when I woke up at 2:30 this morning, I knew I had to “go to work”, shift myself out of the mini comfort zone that’s been building up in the past few weeks. my body is recovered now, so it’s time to push on.

by the end of the session I was completely drained, it is unlikely that I could have squeezed out much more if my life depended on it.

I didn’t even do the full routine as I had to skip the assisted chin-ups (machine broken) and am still not at the point where I can do normal chin-ups (I know this, I tried, it was a complete joke/mess). focusng on the running, I’ve slipped back a little with things like push-ups, but overall the session went well.

I slept well on the bus into Perth, and with a cup of black coffee now half consumed, I feel great.

5 minutes spin bike warm-up – gear 14 – 2.3km

1000m row – level 8 – 3:44
20 x pushups
20 x assisted chin-ups
20 x lat pull downs – 40kg

800m row – level 8 – 3:10
20 x chest press 65kg
20 x tricep rope 30kg
20 x bicep curl 25kg
20 x shoulder press 20kg

600m row – level 8 – 2:25
20 x pushups
20 x assisted chin-ups
20 x lat pull downs – 40kg

400m row – level 8 – 1:39
20 x chest press 65kg
20 x tricep rope 30kg
20 x bicep curl 25kg
20 x shoulder press 20kg

200m row – level 8 – 0:38
20 x crunches
20 x ab twists
20 x bicycle legs

plank hold – 45 seconds (day 7 of 30 day challenge)

stretching 

image courtesy of Creative Commons License Tambako The Jaguar via Compfight

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