Monday – week 2

Monday was the start of week 2 of getting back into exercising (weights mostly) after the triathlon on the 9th of August.  I walked and from work as usual, then went to the gym.  It was a nice day so I decided to cycle there.
 
In the gym, already warmed up from the cycle, I went onto do my leg and core weights.  After last week (where I could hardly walk for 4 days after my legs session) I decided I’d use smaller weights than the 8 and 9kg ones I used last week.
 
SQUAT – 3 x 12 – 7kg, 6kg (x2)
REVERSE LUNGE – 6 x 12 – 7kg, 6kg (x2)
SINGLE LEG DEADLIFT – 3 x 12 – 7kg
STEP UP WITH WEIGHTS – 3 x 12 – 7kg
HEEL RAISE – 3 x 12 – 7kg
SPLIT SQUAT – 6 x 12 – 7kg
SINGLE LEG SQUAT – 3 x 12
SUPINE LEG GYM BALL CURL – 6 x 12 secs
REVERSE CRUNCH – 3 x 20
DIAGONAL LIFT – 6 x 12 – 7kg
ROMANIAN DEADLIFT  – 3 x 12 – 7kg
WOODCHOP  – 6 x 12 – 7kg
LEG PRESS – 3 x 12 – 120lbs, 140lbs, 160lbs
KNEE EXTENSION – 3 x 12 – 50lbs
HAMSTRING CURL – 3 x 12 – 50lbs
V SIT UPS – 3 x 20
 
I hopped on the treadmill after it for 10 minutes, and did 2km or 150 cals. Then I cycled home a longer route home.
 
WALK: 1.2 miles, 20 mins, 140 cals.
CYCLE: 5.3 miles, 22 mins, 230 cals.
WEIGHTS: 60 mins, 525 cals.
RUN: 1.24 miles, 10 mins, 150 cals.
 
Around about 1000 calories burned in the day… and hopefully my legs will be ok after the weights!  Fingers crossed X
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