Wk29 – Mon & Tues

After the weekend away I took Monday as a rest day… and went to the gym and spin on Tuesday.
 
In the gym, I did the weights routine number 1… getting used to the exercises now, which is good, but still keeping the weights heavy.
 
LEG PRESS / CALF PRESS – 2 x 1 x 8 – 240lbs, 2 x 3 x 220lbs
BENCH PRESS (Machine) – 4 x 8 – 15kg / SINGLE ARM ROW – 8 x 8 – 16kg
BICEP CABLE CURL – 4 x 8 – 50lbs /  TRICEP PUSHDOWN – 4 x 8 – 70lbs
SHOULDER PRESS – 4 x 18 – 12kg / BENT OVER ROW – 4 x 8 – 12kg
3 x 6 x 20 (V SIT UPS 3 x 40)
PRESS UP, CRUNCH, VSIT UP, REVERSE CRUNCH, TORNADO CHOP (10kg), KNEE FORWARD PLANK
ROMANIAN DEADLIFT – 4 x 8 – 16kh / BENCH PRESS – 3 x 8 – 16kg
 
400 calories.  The leg press was hard at 240lbs, so I lowered it to 220lbs, which was still hard.  Gonna keep it there though.
 
After the gym it was the usual spin fit… well almost usual – a guy Ross took it.  He was very good – motivational and knew his stuff… hard work.
 
SPIN FIT – 45 minutes, 600 calories, Ave HR: 135, Max: 159.
 
Then after that we did a short steady run for about 16 mins. 1.65 miles. 160 cals.
 
About 1250 cals for the day.
 
 
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