Sunday, 11 August 2013

Sunday Training (Muscle Build - Session 4)

After two days of rest, it was back in the Gym for me today, for another weights session.

Workout was as follows:

Warm Up

1 km treadmill (4:57 - 8:00min/mile pace)

Weights Room

Chest Press - 6 sets of 6 reps (50kg)
Pecs - 6 sets of 6 reps (40kg)
Shoulder Press - 6 sets of 6 reps (30kg)

Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)

Upstairs to the Stretch & Tone Room

5 sets of 10 SB Sit Ups (feet together and only up to 45deg)
5 sets of 10 SB Sit Twists (feet together and only up to 45deg twisting through waist)
(Have cut out the dumbbell work having done the chest and pecs earlier)

Back downstairs again

Leg Press - 5 sets of 10 reps (100kg)
Leg Extension - 6 sets of 6 reps (50kg)

Cool Down

4 km treadmill (21:07 - 8:27min/mile pace)

By the end of the 4km run, I was beasted.  Sadly, it appears I was a little presumptious on the knee injury.  Within 0.25km, I could feel the niggle.  It doesnt hurt like it did in previous weeks but it was definitely a niggle.  As a type this report up at 5pm this evening, almost 5 hours after the session finished, I can feel it now.  Still no pain but a definite niggle.

However, I was told that the knee wasnt going to be a quick fix.  I just hope that the niggle does clear up in time.