Tag Archives: shoulder press

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

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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!

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