Wk2 – Weights workout then run home

I had a bit of a mammoth session in the gym this morning. I wanted to try and get to grips with the Smith Press machine a bit more and establish the weights I felt comfortable with.

I warmed up with 11 minutes easy cardio on the bike.

SMITH PRESS SQUAT – 3 x 8, 40kg, 2 X 8 50KG
SMITH PRESS LUNGE – 6 X 8 – 40KG, 2 X 8 50KG

SMITH BENCH PRESS – 3 X 8, 30KG
SINGLE ARM ROW – 6 X 8, 14KG

BENT OVER ROW – 3 X 8, 2 X 16KG
SHOULDER PRESS – 3 X 8, 2 X 10KG, 1 X 8, 2 X12KG

SKULL CRUSHERS – 3 X 8, 10KG PLATE
LATERAL RAISES – 3 X 8 – 2 X 8KG

ROMANIAN DEADLIFT – 3 X 8, 2 X 16KG
BICEP CURLS – 3 X 8, 2 X 8KG

LATERAL PULL DOWN – 3 X 8, 50LBS, 1 X 8, 60LBS
TRICEP DIPS – 3 X 10

PEC DEC – 3 X 8, 50LBS
SHURGS – 3 X 8, 2 X 9KG

The gym instructor Andy helped me out a bit with my form on the lat pull down and on the dips. I’m all for people helping me do things better. 🙂 There’s probably always room for improvement.

Then I went on to do my Plyometric circuit (using my Tabata HIIT app on my iphone):

8 exercises, for 30 seconds each, 6 seconds rest.
Repeated 3 times.

POWER JUMPS
TUCK JUMPS
SUICIDE DRILLS
BURPEES
PUSH UP JACKS
LOW PLANK OBLIQUE
SLEDGE HAMMER (10KG)
TORNADO CHOP (10KG)

After the gym, I ran the 2 miles home. 🙂

Warm up: Bike: 11 mins, 100 calories, 2.5 miles.
Weights: Lower & Upper, 55 minues.
Plyometric circuit: 20 minutes.
Ave HR: 126 (66%), Max HR: 161 (84%), Garmin Training Effect: 2.4
Calories: 530

Run: 2 miles, 16:36 minutes, Pace: 8:17, Calories: 145.
Ave HR: 147 (77%), Max HR 154 (81%). Garmin Training Effect: 2.7

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