On Tuesday night we got to the gym just before half 5 and I went on the treadmill for 11 mins warm up.
I started nice and steady at 11kph and increased it to 11.8kph towards the end. I went for 2kms or 1.24 miles and felt good at the end of it.
After that I went to the weights and did my new set for week 3 & 4.
BENCH PRESS – 3 X 10 – 12kg / BENCH DIP – 3 x 20
PUSH PRESS – 3 x 10 – 10kg / BENCH PRESS UP – 3 x 20
BENT OVER LAT RAISES – 3 x 10 – 8kg / BENT ROW ROW – 3 x 20 – 10kg
STANDING CALF RAISE – 3 x 20 – 14kg / SQUATS – 3 x 20 – 14kg
KNEE EXTENSION – 3 x 15 – 80lbs / CLOSE GRIP PULL UP – 3 x 10 – 110lbs
LATERAL PULL DOWN – 3 x 10 – 80lbs
It was a little varied from the sheet, but the cable cross over wasn’t available and the 14kgs weren’t either for the start of it – so I had to make do.
Had my HR monitor back on and had burned around 500 calories in an hour.
After that I went to Spin Fit with Helen. We were at the front of the class and got chatting to some of the regulars – Peter and Gordon. Helen seemed in good spirits and she really kept us going. It’s a really good work out and I was sweating a lot by the end of it. I really got my heart rate up to – up to 173 at points!! It was hard on the legs at a lot of points but at least Helen kept us smiling.
SPIN FIT: 45 mins, 550 calories, Ave HR: 149 (78%), Max HR: 173 (91%).