Tag Archives: gym

Train Hard : Sunday lunch session

8 Sep

Broke ten minutes today with my 2.5km jog on the treadmill with a time of 9.58 – was feeling rather pleased with that. I’ve shaved off over a minute in a week!

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Train hard evening session

2 Sep

Cardio

Treadmill run:

11.07  minutes – 2.5km

Building from 12km/h up to 16.5km/h, followed by a 2 minute cool down at 6.5km/h

Peak heart rate – 198bpm

Recovery time – 3 minutes

Recovery heart rate – 198-172 / 10 = 2.6 – needs some work sadly!

 

Weights

Shoulder press resistance machine:

9kg x 10 x 3 sets

Leg press resistance machine:

79kg x 10 x 3 sets

Lat pull down:

32kg x 10 x 2 sets

33.1kg x 5

34.2 x 5

Converging chest press resistance machine:

11kg x 10

18kg x 10 x 2 sets

Train as you mean to go on …

24 Aug

So, I got back into the gym today!

It’s been quite a while since I hit a gym (aside from TRC’s gym, of course – although that’s been a couple of weeks too!)

 

Cardio

Treadmill run:

11.12 minutes – 2.5km

Building from 10km/h up to 16km/h, followed by a 2 minute cool down at 6.5km/h

 

Row:

9.13 minutes – 2012m

2.16.6 avg/500m

18spm avg

Weights

Tricep pressdown with cable:

10.2kg x 10 (reps)

7.9kg x 10

5kg x 10

 

Shoulder press resistance machine:

4.5kg x 10

9kg x 10

14kg x 3

 

Leg press resistance machine:

59kg x 10

66kg x 10

73kg x 10

79kg x 10

 

Bent over row with dumbells:

10kg x 20

 

Bench press with dumbells:

8kg x 20

 

– I have to admit, I left the gym feeling rather smug after seeing a guy’s jaw drop whilst I used the leg press – each time I increased the weight he looked rather surprised!

Despite not having lifted weights for a couple of months, I feel like I can carry on not far from where I left off. Although I’ll be honest, the erging didn’t feel as easy as it has before – however I didn’t have the best shoes on for it, and found myself pushing with my heels instead of my toes – nowhere near as effective.

Next gym session I shall push for 5km as we are now entering winter season, and so we’re back to long, long erg sessions!

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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