Wk3 – Weights in the gym

Thursday morning and I went to the gym to do some leg weights.  The gym in the morning is such a different place to the busy over crowded place it is at night. 

When I got in, I was first in the gym… and had it all to myself.  🙂 Then a few people trickled in, the usual January crowd and a few regulars too.

Here’s what I did:

Warm Up: 5 mins cardio on bike, 2.5 miles.

Weights: 55 mins (no Plyometrics) 

Smith Machine Squat: 3 x 8, 50kg, 1 x 8 55kg
Smith Machine Lunges: 6 x 8, 50kg, 1 x 8 55kg 

Step up with weights: 3 x 8, 2 x 14kg
Single Leg Deadlift: 6 x 8, 2 x 14kg 

Romanian Deadlift: 3 x 8, 2 x 14kg
Shrugs: 3 x 8, 2 x 14kg 

Shoulder Press: 3 x 8, 2 x 12kg
Bent Over Row: 3 x 8, 2 x 12kg 

Smith Machine Bench Press:  3 x 8, 30kg
Single Arm Row: 6 x 8, 16kg 

Leg Press: 3 x 8, 200lbs
Calf Press: 3 x 8, 200lbs

Leg Extension: 3 x 8, 110lbs
Lateral Pull Down: 3 x 8, 60lbs

I’ve managed to put the weights up for the Squats, Lunges and Shoulder Press, and I’ll keep trying to increase the Squats and Lunges to see how I get on.  I can’t for the life of me lift more than 200lbs (90kg) on the Leg Press – no matter how hard I try!! It won’t budge!

After 6-8 weeks of doing weights, I definitely feel stronger.  I’ve increased the weights progressively and am working hard in the gym.   I just need to try to concentrate on doing good form and take as little rest as possible between sets.

The gym this morning wasn’t a patch on how busy it was on Wednesday night (you couldn’t move).  There were lots of groups of guys watching each other do weights, as usual: I felt like telling them to get off my machines, and get a room! Lucky for them (and for me) I wasn’t doing weights last night.

Today I got to use everything I wanted to without waiting, and that’s all that matters to me.  The nice new gym was a little dishevelled though – weights and medicine balls scattered all over the place. 

It seems the big numpty meathead guys that were in last night, watching each other, decided not to tidy up after themselves / put weights away after use.  Maybe their Mum’s pick up after them at home and they don’t know how to put things away?  Idiots.

Anyway, a good morning workout.  And for breakfast I had scrambled eggs, tomatoes, bacon and a chocolate flavoured protein shake.  😀 

Weights: 1 hour, Calories: 350
Ave HR: 121 (64%), Max HR: 145 (76%), Garmin Training Effect: 2.0

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