Wk49 – Lower weights & Abs Wk1 mark 2

I did a weights routine for my legs and abs on Thursday morning and I was surprised to find on Thursday night and Friday I didn’t really feel much effect from it.

So I decided I’d try again, with more weight and hopefully more intensity. I changed it about a bit and came up with the bottom plan on this page.

I’m thinking my legs must be stronger than my upper half as after I did the upper weights I was a bit achy.  But not one ache after Thursdays legs session.  🙂  Must be all that running eh?  😀

I followed my new plan I’ve set up on the Weights page, and did a full hour of warm up, weights and an abs circuit.

Today I asked for a Barbell this time.  10kg on each end.
For some reason they’re not allowed to have them in the gym and the instructors act like they’re doing me a favour when they get me one.  Stupid health and safety rules of the Council.  I got my barbell, that’s all that matters to me.

I did 6 sets of double supersets for my legs, then moved onto an abs circuit of 9 exercises (all done 3 times).

Here’s what I did:

I warmed up with 10 minutes on the bike.

With the barbell or dumbells:
Barbell Squat – 3 x 8 – 20kg
Barbell Lunges – 6 x 8 – 20kg

Step up – 3 x 8 – 24kg
Barbell Deadlift – 3 x 8 – 20kg

Single Leg Deadlift – 3 x 8 – 24kg
Beat Your Boots – 3 x 20

On the the machines:
Leg Press – 3 x 8 – 160lbs
Calf Press – 3 x 8 – 160lbs

Adductor – 3 x 8 – 100lbs
Abductor – 3 x 8 – 100lbs

Leg Extension – 3 x 8 – 110lbs
Lying Leg Curl – 3 x 12

Then onto an Abs circuit where I used my Tabata HITT app on my iphone to do the timings of 30 seconds work, 6 seconds rest. I did the circuit three times:

Press Ups
Power Jumps
Tuck Jumps
Russian Twist
Side Bends (12kg)
Tornado Chop (10kg)
Sledge Hammer (10kg)
V Sit Ups
Floor Toe Reach

Weights: 1 hour, 400 calories.
Ave HR:  122 (64%) Max HR: 160 (84%). Garmin Training Effect: 2.0
(compared to GTE of 1.8 yesterday)

After the gym… I went to swim… not a swim session as such… just a nice wee swim and sauna.

I ended up doing a mile (64 lengths) in 30:12 by 400ms FC swim / 400m FC arms only.

I wonder if my legs will be sore tomorrow? 😉

This entry was posted in Bike, Circuits, Swim Session, Weights and tagged , , , , . Bookmark the permalink.

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