Thursday, 12 September 2013

Thursday Training (Muscle Build - Session 14)

Warm Up

1km treadmill (4:46; 7:42 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)

Cool Down

 

SLOW 5km treadmill (27:07; 8:42 min/mile)

Excellent session but absolutely beasted now.  Because of the high running mileage this week, the slow 5km cool down seemed to drag on forever.  The legs were really feeling it tonight, so I decided against using any weights on the legs.

Because both chest press machines were in use when I first walked into the weights room, I had to do my shoulders first.  When I went on the chest press, I felt like I had no power and it was a surreal experience.  I find 55kg hard but jeez, after doing the shoulders first, 55kg felt more like 80-90kg.  However, got through it but I was blowing out of my backside.