Monday, 16 September 2013

Monday Training (Muscle Build - Session 16)

Warm Up

1km treadmill (4:51; 7:48 min/mile)

Weights Room 
 
 
Shoulder Press - 6 sets of 6 reps (35kg)
Chest Press - 6 sets of 6 reps (55kg)
Pecs - 6 sets of 6 reps (45kg)
Vertical Traction - 6 sets of 6 reps (55kg)
Low Row - 6 sets of 6 reps (55kg)


Upstairs

10 sets of 10 SB sit ups
10 sets of 10 SB sit twist  

Downstairs
 
Abs Crunch - 6 sets of 6 reps (55kg)
Leg press - 6 sets of 6 reps (110kg)

Cool Down


5km run from Gym > Home (25:17; 8:09 min/mile)
 

Another really good session. It was really busy in the Gym tonight so made sense to run back.  Quickest 5km on the road for ages too, which was nice.  Didnt really bust my balls to run at that pace either, especially given it was after a heavy weights session and including the 110kg leg press sets.