Back at 7:30am today from the Tuesday session and starting from home as off into London today. So a steady 11.2 mile run around Chiswell Green, from St. Albans, missing out Batchwood as the rapists and mass murderers may still be looming form the night before. Finished slow in 86 mins, but guessing this decrease in speed was due to yesterday afternoon's reps.
Arrived at gym before 6:30am's session which today entailed:
Set 1 - 10 pullups (full dangle) & 10 press ups on medicine ball (repeated 3 times)
Set 2 - 55kg Bench Press (10-15 reps) couples with 25kg bar for biceps (15 reps). (repeated 2 times)
Set 3 - Dips (15 reps @ 90 degrees), with bicep curls (25kg X 15 reps) repeated twice.
Set 4 - Pyramid on treadmill (1 min at 10km/h flat, 1 min @ 15km/h, 1 min at 10km/h incline 8)
Set 5 - Dumb bell raises (floor to over head for 1st set, then floor to side for second) with 20 then 100 back tail raises off the mat (repeated twice)
Set 6 - Stepper (level 20) at overspeed coupled with cable pull, and incline chest press - 30 reps (2 diff sets)
Set 7 - Leg Press (79kg) - 2 sets of 15, with a final hold of 15 seconds.
Set 8 - Quad stretches
and all done by 7:30am.... Now off to London
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2 comments:
Set 4 - I would have skipped due to yesterday's speed work. You need to talk to kenny about the joys of easy running. He can help with that, I know he can.
Yep, the temptation is there to go fast every session but it didn't make me faster.
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