Tuesday, 6 August 2013

Tuesday Training (Muscle Build - Session 2)

Totally and utterly beasted.  No other words for it.

Chandra has now totally changed my routine and it has come as a bit of a culture shock.  He did warn me it would feel like that and god he was right.

Plan is to cut my warm up cardio and then make up for the short fall at the end of each session, concentrating on the Weights Room first then doing my Swiss Ball circuits afterwards.  The idea that I'm at my freshest for the weights works.

So the session went like this...

Warm Up

1 km treadmill: 4 mins 47sec (7:42 min/mile pace)

Weights Room

Chest Press: 3 sets x 6 reps (50kg)
Leg Press: 5 sets x 10 reps (90kg)
Leg Extension: 5 sets x 5 reps (50kg)
Chest Press: 3 sets x 6 reps (50kg)
Abs Crunch: 10 sets x 10 reps (40kg)
Vertical Traction: 6 sets x 6 reps (50kg)
Low Row: 6 sets x 6 reps (50kg)
Pecs: 6 sets x 6 reps (25kg) – ouch
Shoulder Press: 3 sets x 6 reps (30kg) – bloody ouch  then another 1 set x 6 reps(same weight) but stopped at 4 reps had a rest and done another 2.

Upstairs to the Stretch & Tone Room

10 sets of the usual Swiss Ball circuit...

12 sits ups, 8 chest press (with 8kg dumbells), 8 chest fly (8kg), 12 sit up twists with a 6kg bar.

Cardio Finish

4km treadmill.  First 2km at 0.5% incline, second 0%.  
Started at 11km/h then increased by 0.5km/h every 0.5km, so was at 12km/h after 1km and then held it there for the remaining 3km.

All in all, I can safely say that was the hardest Gym session I have ever done.  It was good feeling I had some energy for the weights but I couldnt believe how quickly that energy (and power) drained from my body.

Half way through the 4km treadmill run at the end of the session, I felt on the verge of giving up and was seriously considering stopping the treadmill at 2km.  Lets not forget, I've run 10-13 milers for almost fun this year but the energy levels werent there.  I fault on and got to the end.  I think thats the first time I've ever run with anything other than 0% on the gradient and it killed me.  I'll be doing more of this in future.

Headed home for a chocolate milkshake to top up on protein but will now be looking at some protein supplements to use to aid recovery.

I feel broken tonight but I feel good for it.  NO PAIN...NO GAIN!