Train Hard : Gym workout

24 Apr

It’s been a while since I was in the gym, so I made the most of the treadmill – like an excitable dog every time I hop on one!

 

Treadmill Workout

http://www.sports-tracker.com/#/workout/trainhardeatwellbehappy/9an3ts0ccqsu3l8p

I strapped up and gave myself a 30 minute workout on the treadmill 4.85km

  • 1500m jog @ 13km/h                           (07:22 minutes)
  • 300m brisk walk @ 6km/h
  • 200m @ 14.5km/h
  • 200m @ 6km/h
  • 200m @ 15km/h
  • 200m @ 6km/h
  • 200m @ 15.5km/h
  • 300m @ 5km/h
  • 200m @ 16km/h
  • 300m @ 4.5km/h
  • 300m @ 16.5km/h
  • 300m @ 4.5km/h
  • 300m @ 17km/h
  • 350m @ 4km/h

My legs felt alright, and although I reached a PB peak speed on the treadmill, I didn’t feel too much out of breath, or that it was uncomfortable. The only thing stopping me going for longer was the rumbling stomach

 

Weights Workout

I then quickly moved over to the weights whilst still warm (it was a very small gym, so it was literally a hop off and on!) – and all back-to-back as a giant set.

Bench Press (dumbells) :

  • 9kg – 3 sets, 10 reps

Shoulder Press (machine)  :

  • 15kg x 6 reps,
  • 12.5kg x 8 reps,
  • 10kg x 10 reps

Bicep hammer curl (dumbells) :

  • 7kg x 10 reps,
  • 6kg x 10 reps,
  • 5kg x 10 reps

Leg press (upright machine) :

  • 80kg x 10 reps,
  • 90kg x 10 reps,
  • 100kg x 10 reps,
  • 110kg x 10 reps,
  • 120kg x 10 reps

 

A fairly short workout – about an hour in total, but my arms felt exhausted after that! It’s been a while since I have done much in the way of weights for my arms, as weights sessions at training haven’t been arm specific, but upper body in general.

Awaiting the DOMS! 🙂

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