Monday 26th October – Gym, cycle, back, run

On Monday night I went to the gym. I had planned to go and do 3 x 10 minutes on the treadmill mixed in with weights, but when I got there no treadmills were available.
 
So instead I did:
CYCLE: level 8, 20 mins, 5.2 miles, 240 cals.
3 min warm up @ +90rpm
6 x 30 secs @ +100rpm, 2:30 @ +80rpm
 
Then went on to do Back, Shoulders, Core weights for 85 mins.
6KG, 9KG, 10KG, 12KG, 14KG
 
LATERAL RAISE: 3 X 12 – 6KG
CUBAN PRESS: 3 X 12 – 6KG
SINGLE LEG ALT ROW: 6 X 12 – 9KG
SHRUGS: 3 X 12 – 9KG, 1 X 12 – 14KG
TORNADO CHOP: 3 X 20 – 10KG
SHOULDER PRESS: 3 X 12 – 9KG
V SIT UP: 10 X 20
SINGLE ARM ROW: 3 X 12 – 9KG, 1 X 12 – 12KG, 2 X 12 – 14KG.
LEG RAISE: 3 X 20
CABLE ROW: 3 X 12 – 40LB, 45LB, 50LB.
CABLE CROSS OVER: 3 X 12 – 35LB
CABLE FLYE: 3 X 12 40LB
 
All in all burned about 355 calories with the weights.
 
Then we went outside – in the dark! for a run.
 
RUN: 2.14 miles, 18:30 mins, 225 cals, 8:42 mins per mile. (6.9mph)
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