Thursday 21st – Weights then BB

On Thursday night I got to the gym around 7pm and did an hour in the gym before playing basketball.  There were no treadmills available, so I just went straight into weights.  A slight increase in the weights and reps… lets see how I’d get on!
 
WEIGHTS – Wk 3 – set 1.
BENCH PRESS – 3 X 25 – 10kg / SHOULDER PRESS – 3 x 25 – 10kg
BAR DIP – 3 x 25 – 130 – 140lbs / CLOSE GRIP PULLUP – 3 x 25
BENT OVER ROWS – 3 x 25 – 10kg / PRESS UP – 3 x 25
KNEE EXTENSION – 3 x 25 – 50lbs / INCLINE BENCH PRESS – 3 x 25 – 30lbs
HAMSTRING CURL – 3 x 25 – 60lbs / LATERAL PULL DOWN – 2 x 25 – 60lbs
ABS – 3 x ( 4 x 20 )
CRUNCH – 3 x 20 /  SINGLE LEG DEADLIFT – 6 x 20
TORNADO CHOP – 3 x 20 – 10kg / WEIGHTED CRUNCH – 3 x 20 – 10kg
 
It was a good weights session and lasted just over the hour.  Good to have a bit of variation to the last two weeks.  I’ll do set 1 and 2 for weeks 3 and 4, then amend the routine again I think.
 
After the gym I went to play basketball. 5 v 5 which was good as we got to play full court.  I got a few in, but had some good passing amongst the team – can’t remember if we won or lost – but it was good fun anyway.  I ran with my nike chip for a while to see how far I’d run – it’s probably not very accurate and it fell off after 40 mins – but I ran 1.5 miles so it said.  So maybe 2 miles of running in an hour playing BB. 🙂
 
Friday night is night off and I’m running 9-10 miles on Saturday morning with Jackie.
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