Friday morning and I managed to drag my a$$ out of bed.  It was quite a feat actually as I’d been kept awake most of the night with my poor Mrs who has a really bad cough.  I could have called off this morning, but I was determined to do my weights workout, so I got up and was in the gym for just after 630.

Here’s what I did. 

Warm up on bike: 5 mins, 1.2k. 

Lower Weights: 40 minutes:

SMITH PRESS SQUAT: 3 x 12, 50kg
DYNAMIC LUNGES: 3 x 12 (1^st set with 2 x 12kg) 

STEP UP WITH WEIGHTS: 3 x 12, 2 x 12kg
SINGLE LEG DEADLIFT: 6 x 12, 2 x 12kg
JUMP SQUAT: 3 x 12, 8kg medicine ball 

ROMANIAN DEADLIFT: 3 x 12, 2 x 12kg
SHRUGS: 3 x 12, 2 x 12kg
POWER JUMPS: 3 x 30

LEG PRESS: 3 x 12, 220lbs (oooooft!)
CALF PRESS: 3 x 12, 220lbs 

LATERAL PULL DOWN: 3 x 12, 60lbs
TRICEP BENCH DIPS: 3 x 12 

It was good to mix it up a bit and introduce a few plyometric exercises in there as a third exercise in 2 of the supersets.  I might do that more often. 

It’s going to be a quiet weekend for me…I was thinking of running tomorrow morning (or do circuits), but I’m going to give my legs a rest and have a rest day instead.  J  Then I’m meeting my niece and nephews on Sunday for a good day out.  🙂 

Lower Weights: 45:30 mins, Calories: 280.
Ave HR: 120 (63%), Max HR: 159 (79%), Garmin Training Effect: 2.0