WK 17 – Monday – 27th Weights before swimming

So I decided it was about time I got back to the gym to do some weights… the last time I was in the gym…I did about 2 exercises then got fed up and went to Spin Fit… (2 weeks ago)… A full weeks rest meant I was up for it again and although my ankle is still sore, I knew I could do some upper workouts easily.
I decided I would do the same number of exercises, just concentrate on my upper, ankle exercises and core exercises.
 
Swimming really makes me feel like I’ve worked hard, so I’m going to see how it changes how I feel over the next wee while.  8-10 weeks off running – where running will be replaced by swimming… arg… we’ll see how I go.
 
WEIGHTS – 45 mins – 300 cals
UPPER EXERCISES
BENCH PRESS 3 X 12 – 14KG / SINGLE ARM ROW – 6 X 12 – 14KG
SHOULDER PRESS 3 X 12 – 12KG / BENT OVER LAT RAISE – 3 X 12 – 6KG
INCLINE BICEP CURL 3 X 12 – 8KG / TRICEP EXTENSION 6 X 12 – 12KG
ROMANIAN DEADLIFT 3 X 12 – 10KG / CUBAN PRESS 3 X 12 – 7KG
ANKLE EXERCISES
ANKLE CIRCLES – 6 X 10
TOE RAISES – 10 X 15 SECS
HEEL RAISES – 10 X 15 SECS
IN & OUTS – 2 X 10
CORE EXERCISES
3 SETS (5 X 20)
PRESS UP / CRUNCH / RUSSIAN TWIST (10KG) / V SIT UP / LEG RAISE
 
I felt good after it, even though I hadn’t done any cardio.  I had the usual thought that I didn’t want to go swimming, but soon fought that off and got in the pool… see the next entry to see how I got on…
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