After two months of working the weights room, Chandra promised me an important change. He sent me through my "homework" - a questionnaire I had to answer on what was working, what wasnt, how my body was developing etc and then he would tailor the next phase based on that.
So...I was told to report to the Gym for the next phase...
Turned up, the big man was waiting for me at the door. "Right, 1km warm up on the treadmill, no more than that then come and find me..."
1km warm up (5:03; 8:06 min/mile)
Chandra was waiting. Off upstairs to the TRX/Supension training equipment. He took me through the exercises...
The crucifix - 2 sets of 10 reps (leaning back with arms straight to the crucifix position)
Shoulders - 2 sets of 10 reps (leaning back with arms straight to arms straight above my head)
One arm press ups - 2 sets of 10 reps
Suspended press ups - 2 sets of 5
Bicep Curl - 2 sets of 10 reps
Tripcep Curl - 2 sets of 10 reps
That was the upper body done.
Same routine on the Swiss Ball for the Abs.
SB Sit Ups - 10 sets of 10 reps
SB Sit Twists - 10 sets of 10 reps
I still have to do my leg weights while I'm still in recovery from my knee niggle...so
Leg Press - 6 sets of 6 reps (110kg)
Leg Extension - 6 sets of 6 reps (50kg)
Then finish off on the treadmill...
4km cool down (20:52; 8:27 min/mile)
An absolute bitch of a session and my upper body was aching like it has never done before.