Wednesday, 28 August 2013

Wednesday Training (Plumstead Runners & Gym Muscle Build - Session 10)

A double-dose of training tonight

Started with meeting the Plumstead Runners at 6.30pm and doing a very gentle 5k jog around Danson Park. Was glad of the slow pace, nicely got the legs and body warmed up for the Gym whilst being careful after last nights 10k. I have to admit the knee felt a little tender at first but it settled down quite quickly. This was the first run I've had without the kinesio tape on for about two months.



Then it was off to the Gym for Muscle Build Session 10...

Warm Up

2.5km treadmill (12:29; 8:00 min/mile)

Weights Room 

Chest Press - 6 sets of 6 reps (50kg) 
Shoulder Press - 6 sets of 6 reps (35kg) 
Pecs - 6 sets of 6 reps (40kg) 
Vertical Traction - 6 sets of 6 reps (55kg) 
Low Row - 6 sets of 6 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg) Leg Extension - 5 sets of 5 reps (50kg)  
Leg Curl - 5 sets of 5 reps (50kg)

Cool Down
 
2.5km treadmill (12:26; 8:00 min/mile)

No additional abs work on the Swiss Ball tonight.  I'd done 90 minutes in the Gym tonight and I was dying to get home to have some dinner.

Points to note, I've now upped the Shoulder Press by 5kg to 35kg and the VT by 5kg to 55kg.  Still just about managed 6 sets of 6 reps but it was difficult.  On Sunday I aim to increase the Chest Press by 5kg to 55kg too.

Absolutely no discomfort from the knee on the treadmill which is good news.

All in all, a really good double session tonight.