Thursday, 8 August 2013

Thursday Training (Muscle Build - Session 3)

Back in the Gym tonight for my third muscle build session.

I trained under the watchful eye of Chandra tonight, so there was no room for cheating (not that I would anyway...)

Session went as follows:

Warm Up

1 km treadmill (5:08 - 8:13 min/mile pace)

Weights Room

Chest Press - 6 sets of 6 reps (50kg)
Pecs - 6 sets of 6 reps (35kg)
Shoulder Press - 4 sets of 6 reps (30kg)

Vertical Traction - 6 sets of 6 reps (50kg)
Low Row - 6 sets of 6 reps (55kg)

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

Abs Crunch - 6 sets of 6 reps (50kg)
Leg Extension - 6 sets of 6 reps (50kg)

Cool Down

4 km treadmill (21:05 - 8:27 min/mile pace)

A really good session tonight.  I was glad Chandra was keeping a close eye on me as its good to know that I'm doing everything correctly.  Chandra has now changed my Swiss Ball routine to make it a few degrees harder and I was feeling the sit ups around the 4th rep so it proves the intensity was greater.  As Chandra said, he knew all he wanted to know from looking at my face.  It must have been a picture.