I had to travel to Birmingham at short notice today and didn't manage to eat until around 4pm. I didn't get to the gym until after 8:30 so plenty of time to digest my McDonalds Double Quarter Pounder with Cheese (sorry waistline!).
Changed my programme around a little to get some variety
5m at 10km/h
1m at 5.5km/h
1m15s at 11km/h
1m at 6km/h
1m30s at 12km/h
After my weights I managed 1m at 14km/h (poor show)
On the cross trainer I repeated Monday's work out of 4m forwards, 4m backwards, 3m forwards, 3m backwards, 2m forwards and 2m backwards at level 13/25.
Results
Duration 32m
Max heart rate 162 (92%)
Avg heart rate 146 (82%)
Calories expended 468
Fat burn 35%
On the weights I changed things around a little too
3x15 lat pull downs, 1st set on 25kg, 2nd on 30kg, 3rd on 40kg
40 bicep curls on 22.5Kg
40 standing rows on 22.5Kg
40 tricep pulldowns on 22.5Kg
3x15 reps at 50Kg on the thigh abductor
3x15 reps at 50Kg on the hip abductor
105 advanced sit-ups
10 back curls but lifting legs at the same time and holding for a count of 10
3x10 reps on the chest press at 25kg
Result
Duration 42m
Max heart rate 162 (92%)
Avg heart rate 124 (70%)
Calories expended 464
Fat burn 50%
Total Results
Duration 1h14m
Max heart rate 162 (92%)
Avg heart rate 126 (71%)
Calories expended 932
Fat burn 43.5%
I felt much better after my session than before. I'm not sure I want to keep posting updates after every session and I've already stopped posting my interim results (I do some weight training with a pair of dumbells on my days out of the gym). I don't seem to be making any progress on my running endurance, I guess I need to look back at my early sessions to contradict my gut feeling so I might do a comparison later.
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