welcome to the grind

a version of the video above was posted on the nmmfg facebook page recently – that version featured swimmers. I went looking for it this morning and found this, more running-appropriate version.

I’m not sure about setting my alarm for 6am though – I’m usually in the office, or almost at the office by then!

so today I must have been super-pumped – woke just before 2am, didn’t need any more sleep, so I got up and hit the gym for cross training day and plank hold challenge day 14.

it was a great gym session, though I’m getting a bit miffed that the assisted chin-up machine is still out of action!

I was also a little disappointed with the 200m row. I was aiming to finally break the 30 second mark. It’s been eluding me for quite some time. I hit 30 seconds.

If the rowing machine didn’t move sideways when that much effort is put in, it would have been under 30. FACT.

5 mins bike warm-up – gear 14 – 2.5km

1000m row – level 8 – 3:43

20 x push-ups, 20 x lat pull-downs 45kg

800m row – level 8 – 2:53

20 x chest press – 70kg
20 x tricep rope – 35kg
20 x bicep curl – 30kg
20 x shoulder press – 25kg

600m row – level 8 – 2:12

20 x push-ups, 20 x lat pull-downs 45kg

400m row – level 8 – 2:53

20 x chest press – 70kg
20 x tricep rope – 35kg
20 x bicep curl – 30kg
20 x shoulder press – 25kg

200m row – level 8 – 30 seconds

20 x crunches, 20 x ab twists, 20 x bicycle legs

Plank hold – 1:30 seconds (day 14 of 30 day challenge)

Stretching

Posted by | View Post | View Group

Leave a Reply