run stuff

Mar. 17th, 2009 06:40 pm
roundballnz: (Default)
05:30 am

Hills:   run/walk  30 mins   ( outside - road)

Probably need to get some sort of gadget to record milage or find website to work it out   Hmmm

Not bad - chest was a bit stingy but that's just the asthma thing  & will improve the more i do.

got a programme thing from  http://www.adirun.co.nz/ will post later   .....
roundballnz: (Default)
Workout A - 2K6 - Week 2 (09:00am ish)
Bodyweight warmup x2
1A) bodyweight squat 10 reps
1B) close-grip Push-Up 10 reps
1C)SB leg curl 12 reps

Warmup - superset
1A) DB incline press : 6 Reps - 22.5kg/6 22.5kg/6,
1B) DB Row: 6 Reps 25kg-6/6, 25kg-6/6

1A) DB incline press : 6 Reps - 27.5kg/6 27.5kg/6, 27.5kg/6,
1B) DB Row: 6 Reps 32.5kg-5/5, 30kg-6/6 , 30kg-6/6

2A) chinups: 8 Reps - bodyweight -9, 8, 8,
2B) DB chest press: 8 Reps 27.5kg/8, 27.5kg/8, 27.5kg/8,

3A) Close-grip pushups : 25 Reps 25, 30, 30
3B) DB Rear Delt raise : 10 Reps = 15kg/10, 15kg/10, 15kg/10,

+ Intervals - bodyweight today:
20 sec squats + 10 sec hold - down position - repeat 5 times
20 sec pushups + 10 sec hold - repeat 5 times

thoughts:
* held back increasing weight on DB flat press so I could work on the chin-ups - PB there 9 chinups 1st round.

* DB row never thought I would think 30kg would be light but it is - try 32.5 kg on all sets next time

* Nice solid string workout generally - no slacking on form etc to get reps out so a good one!

* run tomorrow morning

*My phone lines etc has crapped itself so my online time will be intermittent till they get out here to fix it :(

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roundballnz

November 2011

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