Wk49 – Lower weights & Abs Wk1

Thursday morning and my second weights session in the gym this week.  Today it was Lower (legs) and abs. 

I ran for 6 minutes at the start to warm up, then did my weights, then I ran for 4 minutes at the end, with the following in between: 

3 X 8 reps as double supersets:

DUMBBELL SQUAT – 24kg (2 x 12kg dumbbells)
ROMANIAN DEADLIFT – 20kg (Viper) 

DUMBBELL SHRUGS – 24kg
DUMBBELL LUNGES – 24kg 

STEP UP WITH WEIGHTS – 20kg (2 x 10kg dumbbells)
STANDING CALF RAISES – 20kg 

LEG PRESS – 140lbs (one extra set at 160lbs)
CALF PRESS – 140lbs (one extra set at 160lbs) 

LEG EXTENSION – 100lbs
(Forgot Lying Leg Curls) 

3 x 20 reps/30 secs as 5 circuit.

PRESS UPS (20)
POWER JUMPS (40)
MOUNTAIN CLIMBERS (30 Secs)
REVERSE CRUNCHES (20)
LYING LEG RAISES (20)

Hopefully I won’t be too sore tomorrow or the day after. 🙂

Lower weights: 45 minutes, 300 calories.

Ave HR: 120 (63%), Max HR:  168 (88%) Garmin Training Effect: 1.8

Oh and I had porridge, and 2 bits of wholemeal toast with a mashed up banana on them, and a glass of milk for breakfast.  Yum!

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