Wk5 – Lower Weights

Friday morning and the first alarm went off at 5:45am.  Then the next at 6am.  Then the snooze at 6:08am… I was about to get up, then the next snooze alarm went off at 6:16am and I got up. 😉 

I’d missed my leg workout this week in the gym, so I was keen to go this morning.  I was thinking it was a bit of a bad idea if I was running long on the Saturday morning, but I might be flexible with that (given the bad weather due on Saturday morning, I’m thinking of running long on Sunday morning instead – we’ll see). 

I was in the gym for 25 to 7 this morning, straight onto the bike for a 5 minute warm up. 

Warm up: Cycle, Level 9, 5 mins.

Then I was going to go onto one of the Smith Machines to do Squats etc…but one was in use and one was out of order so I had to mix things up a bit.  It probably did me good. 

Andy the gym instructor was in and he sometimes comes along to annoy help me out and suggest new exercises, so I was all for it.  (I’d forgotten my list of exercises anyway.)  Any help from him is always appreciated. 

Andy suggested doing squats etc with free weights anyway, to work more of my core. 

Here’s what I did: 

LEG PRESS: 1 X 12, 200lbs, 1 X 12, 220lbs, 1 X 12, 200lbs.
CALF PRESS: : 1 X 12, 200lbs, 1 X 12, 220lbs, 1 X 12, 200lbs. 

DUMBBELL SQUATS: 3 x 12, 2 x 14kg
SQUATS SINGLE WEIGHT IN FRONT: 3 x 12, 1 x 14kg 

JUMPING SQUATS: 3 x 12, 2 x 8kg
SQUAT JUMPS (from side, to front to side): 3 x 12
SIDE LUNGES: 6 x 12, 8kg

STEP UPS WITH WEIGHTS: 3 x 12, 2 x 14kg
SINGLE LEG DEADLIFT: 3 x 12, 2 x 14kg

ROMANIAN DEADLIFT: 3 x 12, 2 x 14kg
DYNAMIC LUNGES: 1 x 12 (standard), 1 x 12 (dynamic), 1 x 12 (jumps) 

Afterwards my glutes were feeling a little tender, so they may be bad tomorrow.  I went home for porridge, and a wee protein shake to see if that might help ease any sign of DOMS.  🙂 

Lower Weights: 45 mins, Calories: 389
Ave HR: 135 (71%) Max HR: 158 (83%) Garmin Training Effect: 2.7

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