Sunday, 18 August 2013

Sunday Training (Muscle Build - Session 6)

Warm Up

1 km treadmill (5:09 - min/mile pace) 

Weights Room 

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

7 sets of 10 SB Sit Ups (feet together and only up to 45deg)
7 sets of 10 SB Sit Twists (feet together and only up to 45deg twisting through waist) 

Back downstairs again

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

Cool Down 

4 km treadmill (20:56 - min/mile pace)

Similar session to last Wednesday but had to do the shoulder presses first as someone was using the chest press.  Managed the shoulders ok but when I came to do the chest press, I found it harder than ever, presumably because the work on the shoulders really does take it out of me.

Really good session though.  Felt almost exhausted coming out of the the 4km treadmill.

Knee doesnt feel great today and hasnt felt great for a couple of days.