Fri 24th Sep 2021 at 4:09pm by Ness
Cross > Weights
- Amazing
- warm
-
Time
1:05:31
-
Cals
185
-
BPM
77
-
%MHR
41.5
-
B/mi
INF
-
Surface
Road
Notes & Comments
Bench press - Warm up sets [5 reps using Mr Ness's 6ft bar only (10kgs), 5 reps 15kgs, 5 reps 20kgs, 1 rep at working weight], and then.… 28kg bar reps 15/15/15
Leg extensions warm up weights then 22.5kg reps 15/15/15
Bent over rows (leaning on bench/one arm at a time) 10kg dumbbells reps 15/15/15
Resistance band rear delt pulls with black band reps 15/15/15
Biceps curls 8kg curl bar reps 15/15/15/15 (using new bar and trying to improve form)
Two arm lying triceps extensions 7kg dumbbells reps 15/15/15
Pull ups assisted by resistance bands reps 8/8/8
Also 8 eccentric reps — when you hold your body weight and then lower yourself down slowly
Press ups 10/10/10
Hamstring curls with 2kg ankle weights reps 15/15/15/15
[1 min rest between sets]
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.00 |
1:13:20 |
1:13:20 +7:47
|
INF:00:00 |
77 48-117 |
INF |
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