Thursday 8th – Gym, basketball…twisted ankle…

On Thursday night I went to the gym just after half 6.  I did a 20 minute run on the gym at about 7.2 mph and felt comfortable doing it.  I put Michael Jackson on my ipod for some reason – and managed to do 2.5 miles.  Once again I put a towel over the controls and just ran… so it felt a bit easier than it used to.
 
RUN: 2.5 miles, Pace: 8:00 minute miles, 270 calories.
Ave HR: 168 (88%) Max HR: 183 (96%)
 
Then I went to do the second day of my weights training… it was a bit of catching up with what I missed on Tuesday and also a bit of tweaking to fit in what I wanted.  there seemed to be a lot of ‘tri’ work – tricep kickbacks, bench dips and bar dips… I didn’t want to over do it so changed a few of them about.  Still tried to do them in supersets of two opposite exercises.  For some reason the 8kgs were missing, so I opted for 6kgs or 10kgs depending on how strong I felt with each exercise (mainly 6kg!)  I’ve highlighted the exercises I changed in italics.
 
WEIGHTS: 1 hour, 600 cals.
Wide Grip Pull Up – 3 x 20 / Lunges – 4 x 20 – 20kg
Bicep Curl – 3 x 20 – 6kg / Tricep Dip – 3 x 20
Squat – 3 x 20 – 10kg / Tricep Kickback – 6 x 20 – 6kg
Romanian Deadlift 3 x 20 – 10kg / Single Leg Alternating Row – 6 x 20 – 6kg
Hammer Curl – 3 x 20 – 6kg / Extended Shoulder Press – 3 x 20 – 6kg
Press up – 3 x 20 / V Sit up – 3 x 20
Reverse Crunch – 3 x 20 / Plank 3 x 20 secs
Leg Press – 2 x 20 160lbs,  1 x 20 140lbs.
 
BASKETBALL: After that I did around an hour playing basketball… or at least I would have done if I hadn’t fallen over and twisted or sprained my ankle!!  It’s not a bad sprain, but sore enough for me to be sensible to strap it up and rest it from any weight bearing activity for a few days to a week.
 
I’ll do a swim tomorrow – and maybe Monday followed by body pump and spin on Tuesday.  I’ll replace any running with walking and maybe do some weights….we’ll see how it is before doing too much…and revert to swimming if need be.
 
Ho hum!!
 
Total calories for yesterday: 270 + 600 + 400 + 130 (walk to and from work)…. = 1400!  No wonder I was hungry – so I treated myself to a Mars Bar Milkshake…. yum!
 
 
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