29 December 2011

10km @ 5:42/km average pace - Botany Bay

Legs felt quite heavy from weight session previous day.

30 December 2011

7km @ 5:26/km average pace - Botany Bay

31 December 2011
CR 5KM Challenge: 24:42, total of 10kms 

1 January 2012
 Easy start to the year.....
(AM) 20km bike ride
(PM) 20 minute easy run (golf course loop) 3.40km

2 January 2012
40 minute walk (early morning)


4 x 10 (20kg) chess press
4 x 10 (7.5kg dumbbells) incline flies
4 x 10 (12.5kg dumbbell) overhead chest pullovers
4 x 10 (8kg dumbbells) chest press
4 x 10 (12.5kg ez bar) tricep pullovers
4 x 10 (10kg dumbbell) tricep press
4 x 10 (15g) tricep pulldown
4 x 20 (3kg medicine ball) leg raises/stomach crunches


30 minutes treadmill: 5:62km

Look out 2012

27 December 2011

18km @ 5:31/km average pace: Botany Bay

28 December 2011

4 x 10 (20kg) glute machine

4 x 20 (35kg) adductor

4 x 20 (30kg) abductor

4 x 10 (20kg bar) lunges

4 x 10 (25kg bar) deadlifts

4 x 10 (12.5kg dumbbell) single arm back row

4 x 10 (25kg) pulldown

4 x 10 (22.5kg) upper back

4 x 20 (3kg medicine ball) leg/stomach crunches

30 mins treadmill: 5.65km

20 mins stairmaster.

Day 2 towards goal!

Morning: 35 minute walk

Mid afternoon Gym session:
4 x 10 (20kg) chest press
4 x 10 (15kg) overhead dumbell fly
4 x 10 (7kg) incline chest fly
4 x 10 (15kg) upright row
4 x 10 (5kg) shoulder raises
3 x 10 (12.5kg) should press
Abs
20 minutes bike (1min, 2 min off interval session)

Still not feeling 100% due to stomach bug so decided not run and choose lower intensity cardio options.

Suprise!

 It's been a while, but it's time get focused as I work towards my main goal, and the many little goals I'll have along the way.

4 x 10 (20kg) glute machine

4 x 20 (35kg) adductor machine

4 x 20 (30kg) abductor machine

4 x 20 (35kg) calf machine

4 x 10 (35kg) lat pull down

4 x 10 (22.5kg) upper back

4 x 10 (12.5kg) single arm should press

Abs

20 minutes interval session; elliptical trainer (1 min on, 2 min off)