Sun 31st Jul 2022 at 8:00pm by Samarkand
Cross > Weights
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Time
1:00:00
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Surface
Road
Notes & Comments
500m row warm up then:
Pull ups and dips. 40 off because I'm really fat
Leg curls and straightens. Curls, 65kg. Straightens 67.5kg
Adductors and abductors. 95kg. / 100kg. Leaving legs splayed at pos 5 for 1 min after adductors.
Crunches. 77.5kg. Seat right down is better
Chest press. 32.5kg. (Didn't too - tennis muscle tweak)
Seated row 47.5kg
60 toe rises (2 reps)
Back extension. 105kg. Moved back pivot higher - much better.
Pectoral fly. 60 kg Rear deltoid 52.5.
Pulldown 42.5kg - didn't do
Seated leg press 107.5kg. (position 7 - fully on show)
3x10 of each.
2 min plank
Clamshells to failure
Reverse lunges x20 each side
2km jog warmdown.
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