Thursday morning and I was up early to go to the gym. I was dreading how busy it might be, but luckily at half 6 in the morning, not many people want to visit the gym. 😉
I wanted to test out the refurbished gym and see if it had the stuff I needed in it. It certainly looks nice, nice and freshly painted walls, cardio machines using the space well, but there seem to be limited mat space … which might be a little annoying. I’ll just need to provide feedback if it’s not up to scratch. 😉
I went on the treadmill for 5 minutes to warm up, 1km, got my heart rate up and my body warmed up before weights.
First things first, I wanted to use the Vipers, and there were none. Apparently, there was no room for them (even though the gym is 40% bigger now)… oh well. Lucky for me there are now two Smith Press machines, so I used one and a guy used the other.
It was my first time really using the Smith machine so I started out conservatively. If I use it again I’ll try and increase the weight so it’s more of a challenge.
Here’s what I did:
Warm up: 5 minutes
Lower Weights: 35 minutes
Squat (Smith Machine): 1 x 8: 20kg, 1 x 8: 25kg, 2 x 8: 30kg
Lunges(Smith Machine): 2 x 8: 20kg, 2 x 8: 25kg, 4 x 8: 30kg
Step up with weights: 3 x 10: 24kg (2 x 12kg dumbbells)
Single Leg Deadlift: 6 x 8: 24kg (2 x 12kg dumbbells)
Romanian Deadlift: 6 x 8: 24kg (2 x 12kg dumbbells)
Shrugs: 6 x 8: 24kg (2 x 12kg dumbbells)
Leg Press: 2 x 8: 200lbs, 1 x 8: 220lbs
Calf Press: 2 x 8: 200lbs, 1 x 8: 220lbs
Leg Extension: 3 x 8: 110lbs
Lying Leg Extension: 3 x 10 (gym ball)
Plyometric Circuit: 20 minutes,
9 exercises, 30 secs work: 6 secs rest, repeated 3 times.
The last four exercises in the circuit were killers, and I had to stop quite a few times… arg… hard work. I must try and get better at them.
The weights session went well, although I had to move the 12kg dumbbells over to where the step and mats were. They’ve got 3 different sections for weights… and all of the big (+10kg) weights are in one section with a whole pile of mats and benches. The testosterone zone I call it. 😉 The layout of the gym could definitely be better, but at least it was quiet enough this morning.
I worked hard anyway, and at one point was dripping with sweat! :-O (Perhaps to do with the swim last night… my hot and cold doesn’t quite know what’s happening the day after a swim for some reason).
Lower Weights (week 6): 1 hour, 350 calories.
Ave HR: 127, Max HR: 167. Garmin Training Effect: 2.1