Wednesday – gym straight after work…

I wasn’t feeling up to the gym so much last night, but went straight there after work and jumped on the bike for 20 mins.  I did the follwoing set:
 
Level 8 – 21 minutes
4 minute warm up @ +90rpm
3 mins @ +90rpm
2 mins @ +100rpm
1 min @ +110rpm
1 min rest @ +80 rpm
3 mins @ +80rpm
2 mins @ +90rpm
1 min @ +100rpm
3 mins cool down @ +80rpm
I did 9k / 5.6 miles and burned aroun 250 calories.
 
Then I went on to do Arms and Core weights and gym ball exercises.  I used 8kgs for most of the bench work, and 7kgs for the bicep curl, ball work and russian twists.
 

EXTENDED SHOULDER PRESS – 3 x 12, 8kg
BENCH PRESS – 3 x 12, 8kg
PULL OVERS – 3 x 12, 8kg
INCLINE BENCH PRESS – 3 x 12, 8kg
BENCH SUPINE FLYE – 2 x 12, 4kg, 2 x 12, 8kg
BENCH DIP – 3 x 10
BICEP CURL – 3 x 12, 7kg
GYM BALL ALT PUSH PRESS – 3 x 12, 7kg
WEIGHTED GYM BALL CRUNCH – 3 x 20, 7kg
JACK KNIFE – 3 x 12
LEG SCISSORS – 3 x 12
BALL ROLL OUT – 3 x 12
RUSSIAN TWIST – 3 x 12, 7kg
PRESS UP – 3 x 12 knees down, 3 x 3 full press up
CABLE PRESS DOWN – 3 x 12, 50lbs

Walked to work so:

WALK: 0.6 miles, 12 mins, 70 cals
CYCLE: 5.6 miles, 21 mins, 250 cals
WEIGHTS: Arms & Core, 60 mins, 400 cals

Total cals for day: 720.

On another note, I decided not to start my swimming on Tuesday and had an early night instead.  I’m on week two of building up again, and I’d like to see if I can concentrate on getting used to my weights regime – with any extra cardio included.
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