Wk48 – Monday Gym, run & weights

Monday night, straight to the gym from work. I was going to do a warm up cycle 15-20 minutes, but when I went in all of the bikes were taken, so it was on the treadmill for me again.

I ran 2 miles in about 17 mins and warmed up nicely doing it.

RUN: 2M, 17:10, 8:35, 250 calories.
Ave HR: 143 (75%), Max HR: 154 (81%).
262 mile challenge: 59.45 – 2 = 57.45 miles to go.

Then it was onto weights again. My abs were a little sore from Saturday, so I decided I’d replace the abs circuit with the next set from the 100 press ups app.

  • Leg Press / Calf Press – 5×5 – 220lbs
  • Hamstrung Curl / Knee Extension – 5×5 – 100lbs / 80lbs
  • Vertical Chest Press / Lateral Raise – 5×5 – 60lbs / 80lbs
  • Tricep Dip / Bicep Curl – 5×10 / 5×5 – 10kg
  • Shrug / Cuban Press – 5×5 – 14kg / 6kg
  • Romanian Deadlift – 5×5 – 14kg
  • Press ups – 72: 12, 17, 13, 13, 17.

I tried to lift as heavy as I could, and did ok I think. 🙂  About 300 cals burned in about 45 mins.

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