I had a late start this morning, as I wanted to do the lunchtime spin class at the gym. I still got there early for the class though, so I did some cardio beforehand...
Rowing - 500 metres in 2.13 minutes.
Cross trainer - 5 minutes at level 5
30 minute spin class
Swimming - 24 lengths
I also spent a few minutes in the steam room, and sat in the spa pool for a while before getting changed as well.
I came back to the gym in the evening to do Body Pump. Since I managed most of the tracks with no problems on Monday, I decided I could stand to put my weights up a bit in some places... Plus the class was over-booked so I could only use one bar, and couldn't be bothered to keep changing my weights around!
warm-up 7.5kg
Squats 20kg (!)
Chest 10kg
Glutes, back & hamstrings 12.5kg
Triceps 5kg plus tricep dips
Biceps 5kg
Lunges 7.5kg
Abs 5kg plate
Weirdly, I put my squats weight up higher than I've ever managed before - and managed the whole track without having to stop or skip any reps. I might put it up again when I go to Friday's class!
All in all a pretty good day - though I did spend a bit too much time sitting about on the sofa, and my lunch was pretty bad. Still need to work on the old diet!
Showing posts with label rowing. Show all posts
Showing posts with label rowing. Show all posts
Wednesday, 9 September 2009
Monday, 6 July 2009
Monday 6th
I planned to get up early... but I failed. Managed to get to the gym for 9 though, and did an almost-complete run through of my new program...
dumbell squats - 2 x 6kg x 12 (I'm meant to be doing these on an upturned BOSU, but couldn't balance this morning!)
BOSU Lunge - 2 x 6kg x 12
3 sets
1000 meter row - 4 mins 51.5 seconds
Box Jumps x 12 (3 raisers)
Single leg deadlifts 10kg x 12 (each side)
3 sets
Stability ball push-ups x 12 (these are meant to be incline dumbell presses but there was a scary man in the weight bay and between him and some idiot who didn't seem to be lifting many weights, they were using all the benches and I didn't want to engage any of them in conversation)
Lat pull-downs 20kg x 12
Single arm low row 6.25kg x 12 (each side)
3 sets (1 set of lat pull-downs, then switched to single arm low rows)
Reverse crunch x 12
straight leg heel taps x 12
2 sets with no rests in between each
Ouchies, that hurt quite a bit!
dumbell squats - 2 x 6kg x 12 (I'm meant to be doing these on an upturned BOSU, but couldn't balance this morning!)
BOSU Lunge - 2 x 6kg x 12
3 sets
1000 meter row - 4 mins 51.5 seconds
Box Jumps x 12 (3 raisers)
Single leg deadlifts 10kg x 12 (each side)
3 sets
Stability ball push-ups x 12 (these are meant to be incline dumbell presses but there was a scary man in the weight bay and between him and some idiot who didn't seem to be lifting many weights, they were using all the benches and I didn't want to engage any of them in conversation)
Lat pull-downs 20kg x 12
Single arm low row 6.25kg x 12 (each side)
3 sets (1 set of lat pull-downs, then switched to single arm low rows)
Reverse crunch x 12
straight leg heel taps x 12
2 sets with no rests in between each
Ouchies, that hurt quite a bit!
Subscribe to:
Posts (Atom)