I’ve been seriously weight training now for 3 months so it was high time I actually figured out what my maximum weights are. This is important as it will dictate what weights to life for strength training, and what to lift for endurance.

I went to Letchworth gym, and the plan was to warm up then do 2 reps on a machine at a lowish weight and then increase the weight, one setting at a time until I could not do 2 controlled reps any more.

5 mins rowing for a warm up as it is whole body and then hit the machines. The results were actually quite surprising.

Leg Extension – 50kg
Leg Curl – 52.5kg

Abductor – 70kg
Adductor – 70kg (This is the maximum on the machine, I think I could do another 5-10kg)

Leg Press – 140kg

Smith Machine:
Squat – 75kg
Bench Press – 60kg

I will repeat the test every 4 weeks I think and monitor progress.

I am trying to maintain the running mileage this week, so was determined to get 6 miles at least in tonight. Set out at 10pm and just felt really good, despite doing the 8miles yesterday morning. I was surprised to see the pace consistently below 9:00 minute miling, and still HR was hovering around 70%, and indeed stayed there for the whole run. It felt so good I did the 4 miles up to Letchworth, added another half a mile and then headed back for 9 miles at 8:47 pace and 70% WHR is way ahead of where I thought I was or planned to be – happy days!

Met Nick at 5:15am for an 8 mile run. A slightly different route today, heading up to Letchworth before going down into Norton but then veered off on to the Greenway round Standalone Farm.

A very pleasant 2 miles in the fields then followed before rejoining the road back to Stotfold. We were both finding it hard going for some reason today, probably tiredness but when I got back I noted it was 8 miles at 10:06 per mile and only 63% WHR so a good solid run.

A good stretch and breakfast at home then off up to Letchworth pool for a 30 min swim. Swam 2 lengths front crawl and one length breaststroke, and repeated that 10 times for a total length of 750m.

Went to Letchworth gym again today to do the same routine I’ve done for the last few months including chin-ups and tricep dips. Progress is definately being made as the 4 sets of chin-ups were 10,10,10,7, once I get to 4 sets of 10 I will start trying to go lower on each rep, I am only going halfway at present.

Having recently upped the weights on the chest press and single arm row to 12kg I upped the kneeling, single arm cable row to 15kg from 12.5kg and just about made the 4 sets. Finally with the bicep pull down on the bar, I upped the weight from 30kg to 35kg and again, just made the 4 sets.

Had friends over all weekend so made Saturday a well earned rest day but Sunday whilst waiting to go to lunch put in a session at home. Legs and upper body.

Barbell squats – 10 reps, 35,30,30kg
Single leg hamstring curls on swiss ball, 3 sets of 10
Single leg step ups onto bench – 30 each leg
Calf raises 35kg 2 sets of 10.

Inclined bench press – 10 x 35kg, 30kg, 30kg interspersed with 10 chin ups.

Finally a few crunches with the resistance tubes adding tricep pushes as well.