Back day at the gym today, and a new routine to shake things up a bit. Focussed on technique more than weight today.

2500m row to warm up.
Deadlift 4 sets of 10
Lat Pull Down 4 x 10
Bent Over Row 4 x 10
Reverse Flye 4 x 10
Good Mornings 2 x 10
Single Arm Row 2 x 10
Crunches with 8kg weight 2 x 10
Reverse Crunch 2 x 10
Russian Twist 2 x10 (both directions)
Finished up with 10mins on the bike, 1.5mins moderate (level10), followed by 30s flat out (level 12), repeated 5 times.

“The circuit classes are friendly and relaxed, with the coaching professionally tailored to the audience. Since attending the classes I have experienced improved mental agility, alertness, balance, agility and stamina.

The emphasis is on doing the exercises at your own pace, not a competition with anyone else in the class, but it will challenge you and reward you for your efforts.

I would highly recommend this class, I’ve tried different courses over the year, so join the best!”

Mark, Stotfold.

Took a rest day yesterday as too many things happened to fit in a decent session, and rather than stress about it just called it a rest day.

Back in the gym today though for Back and Biceps, slightly different today.
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Running with Stotfold Runners on Tuesday night. Half a mile warm up then 600m easy, 600m hard with 60s recovery at the end of the hard leg. I thought I ran the first one too fast but then one of the other runners started really pushing and left me behind. This was the best thing in intervals as it meant I pushed hard all the way to avoid getting left behind by too much. It turns out I wasn’t going as hard as I thought in the beginning!

The times of the 4 fast reps of 600m were: Read full article » »