Wk6 – Upper Weights & Bodypump

Monday afternoon and I was seriously feeling the afternoon slump at work.  About 3pm and all I really wanted was a bit of chocolate or a mars bar.  I stuck with my fruit and had Fit Girl bring me a snack sized mars bar when she picked me up to go to Drumoyne for Bodypump. 

We set up our weights then I went to do some weights before the class started. 

Here’s what I did: 

Upper weights: 24 minutes, 150 cals 

BENCH PRESS: 1 x 12, 2 x 14kg, 2 x 12, 2 x 12kg
SINGLE ARM ROW: 3 x 12, 14kg 

SKULL CRUSHERS: 3 x 12, 8kg
BICEP CURLS: 3 x 12, 2 x 8kg

SHOULDER PRESS: 1 x 12, 2 x 12kg, 2 x 12, 2 x 10kg
BENT OVER ROW: 3 x 12, 2 x 14kg

 LATERAL PULL DOWN: 3 x 12, 25kg

Ave HR: 106 (55%), Max HR: 132 (69%), Garmin Training Effect: 1.2 

After my upper weights I went into Bodypump. I decided I’d increase the weights I did for my back and next week I think I’ll increase my squat weight, lunges

 

Here’s what I did: 

Warm up: 5kg
Squats: 7.5kg (go up to 8.5kg next week)
Chest: 5kg
Back: 7.5kg (up from last week)
Triceps: 3.5kg on bar, 5kg plate
Biceps: 3.5kg (owy owy owy!)
Lunges: 3.5kg (up to 6kg next week)
Shoulders: 3.5kg, 3kg dumbbells.
Abs. 

I really like the triceps track, and quite like the lunges track too. 🙂 

The instructor Sharon is really good. Motivational, happy, funny and gives really good direction. She knows most of the people’s names in the class and comes across really well. 

Bodypump: 1:00, Calories: 300

Ave HR: 98 (51%), Max HR: 127 (66%), Garmin Training Effect: 1.2

 Home time and I made some nice lentil soup and had tuna mayo on rivita bread. Tasty. 🙂

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