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!