Wk7 – Upper weights & Bodypump

I was pretty tired on Monday: not enough sleep at the weekend, although I didn’t train much so I should quit moaning. 😉

I felt good after the run this morning, but could have done with a few extra hours in bed instead of working. Got to pay the bills though.

By the time 5pm came I was looking forward to the gym and Bodypump.

Here’s what I did:

Upper weights: 26 mins, Calories: 150
Ave HR: 102, Max HR: 126, Garmin Training Effect: 1.1

BENCH PRESS: 3 x 12, 2 x 12kg
SINGLE ARM ROW: 6 x 12, 16kg

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

TRICEP KICKBACKS: 6 x 12, 10kg
BICEP CURLS: 3 x 12, 2 x 8kg

LATERAL PULL DOWN: 1 x 12, 32kg, 2 x 12, 25kg
TRICEP DIPS: 3 x 12

Then I went into Bodypump and did the following (all weights x2):

Warm up: 5kg
Squats: 8.5kg
Chest: 5kg
Back: 7.5kg
Triceps: 3.5kg on bar, 5kg plate
Biceps: 3.5kg (managed it without stopping!!!)
Lunges: 4.5kg
Shoulders: 4.5kg on bar, 3kg dumbbells
Abs

It was a really good again tonight. Burny Burny, especially on biceps and lunges. 🙂

Bodypump: 1 hour, calories: 300
Ave HR: 98. Max HR: 129. Garmin Training Effect: 1.1

I must get the Bodypump 80 soundtrack!

Not tonight though: early night for me. 🙂

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