Tag Archives: weights

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! 🙂

Weights session, Team GB style!

19 Mar

So, last night at training we had a weights session with former GB rower Ali Knowles.

As part of the first 10 of the women’s novice squad, we will be having weights sessions once a week now as part of our training, to develop the power in our stroke.

Ali demonstrated a quick warm up (in our cold weights room!), and then showed us a selection of weights exercises related to rowing. These being leg press, barbell lunge, chest press and bent over row.

This evenings session was just to get a feel for the weights and work out our base points.
The main aim of these weights sessions is to strengthen cores, and develop the power in the glutes and thighs.

Post-physio appointments, I have come to learn that whilst I may have a strong core, I have a weak posterior chain – mainly due to sitting at a desk all day! Therefore these sessions should help strengthen my glutes and ultimately, my posterior chain.

We will have a session with Ali again on Wednesday, where she will show us a few more core exercises and stretches, before analysing each one of us, and writing us personal plans to help us develop our weaker areas. The exercises and routines are all part of the GB squad training – it makes it all rather interesting finding out how the professionals train!

Be Happy : Instagram – 29th January 2013

29 Jan

insta_2013_01_29

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