Sunday, 1 September 2013

Sunday Training (Muscle Build - Session 11)

Warm Up

1km treadmill (4:50; 7:47 min/mile)

Weights Room 

Chest Press - 6 sets of 6 reps (55kg) 
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 (55kg)


Upstairs

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

Weights Room

Leg Press - 5 sets of 10 reps (110kg)
Leg Ext - 5 sets of 5 reps (50kg)
Abs Crunch - 6 sets of 6 reps (50kg)

Cool Down
 
4km treadmill (20:11; 8:07 min/mile)


Really good session.  All weights have now been increased by 5kg (apart from Pecs).  Ran both the 1km warm up and 4km cool down harder than usual.

Sad to say my Garmin watch died just before the 4km treadmill, so its either wait for yet another replacement from Garmin when I phone them tomorrow or I bite the bullet and finally upgrade.  We'll see.