Itโ€™s raining cats and dogs so itโ€™s gym day! Again…

www.strava.com/activities/4166362898

All packed and ready for a 2 hour bike ride… and it’s throwing it down!

Gym it is then. Arms day. ๐Ÿ’ช๐Ÿ‹๏ธโ€โ™‚๏ธ

Arms

Thursday, 8 October 2020 at 06:15

Bench Press – Close Grip (Barbell)

Set 1: 30 kg ร— 10 [Warm-up]

Set 2: 35 kg ร— 10

Set 3: 40 kg ร— 10

Set 4: 45 kg ร— 5

Triceps Extension (Cable)

Set 1: 25 kg ร— 10 [Warm-up]

Set 2: 25 kg ร— 10

Set 3: 25 kg ร— 10

Triceps Pushdown (Cable – Straight Bar)

Set 1: 25 kg ร— 10

Set 2: 25 kg ร— 10

Set 3: 25 kg ร— 10

Bicep Curl (Barbell)

Set 1: 25 kg ร— 10

Set 2: 25 kg ร— 10

Set 3: 25 kg ร— 10

Bench Dip

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Bicep Curl (Dumbbell)

Set 1: 12 kg ร— 10

Set 2: 14 kg ร— 10

Set 3: 12 kg ร— 10

Seated Palms Up Wrist Curl (Dumbbell)

Set 1: 6 kg ร— 10

Set 2: 6 kg ร— 10

Set 3: 6 kg ร— 12

Concentration Curl (Dumbbell)

Set 1: 10 kg ร— 10

Set 2: 10 kg ร— 10

Set 3: 10 kg ร— 10

Skullcrusher (Barbell)

Set 1: 25 kg ร— 10

Set 2: 15 kg ร— 10

Set 3: 15 kg ร— 10

Hammer Curl (Dumbbell)

Set 1: 12 kg ร— 10

Set 2: 12 kg ร— 10

Set 3: 12 kg ร— 10

Triceps Pushdown (Cable – Straight Bar)

Set 1: 20 kg ร— 10

Set 2: 20 kg ร— 10

Set 3: 20 kg ร— 10

Triceps Extension (Cable)

Set 1: 20 kg ร— 10

Set 2: 20 kg ร— 10

Set 3: 20 kg ร— 10

Battle Ropes

Set 1: 0.1 km | 0:30

Set 2: 0.1 km | 0:30

Set 3: 0.1 km | 0:30

Set 4: 0.1 km | 0:30

Set 5: 0.1 km | 0:30

Set 6: 0.1 km | 0:30

Set 7: 0.1 km | 0:30

Notes: Double wave

Single arm waves

Round the world

Jumping jack wave

Shoulder press

Squat to shoulder press

Power slam โ€œjumpโ€

Leg day at the gym then, Run out, walk back

strava.app.link/jp2DeCjWnab

Totally forgot to set the garmin going at the gym but had a good legs session, rotating round two different lifting exercise with sit-ups in between.

i.e. deadlift – squat – sit-up (repeat)

The workout ๐Ÿ‹๏ธโ€โ™‚๏ธ

Legs

Wednesday, 7 October 2020 at 06:20

Sit Up

Set 1: 50 reps

Set 2: 50 reps

Set 3: 50 reps

Set 4: 50 reps

Set 5: 50 reps

Set 6: 50 reps

Deadlift (Barbell)

Set 1: 40 kg ร— 10

Set 2: 40 kg ร— 10

Set 3: 50 kg ร— 10

Set 4: 50 kg ร— 10

Squat (Barbell)

Set 1: 40 kg ร— 10

Set 2: 40 kg ร— 10

Set 3: 60 kg ร— 10

Hack Squat

Set 1: 40 kg ร— 10

Set 2: 40 kg ร— 10

Set 3: 40 kg ร— 10

Calf Press on Seated Leg Press

Set 1: 25 kg ร— 10

Set 2: 25 kg ร— 10

Set 3: 25 kg ร— 10

Leg Extension (Machine)

Set 1: 30 kg ร— 10

Set 2: 30 kg ร— 10

Set 3: 30 kg ร— 10

Seated Leg Press (Machine)

Set 1: 95 kg ร— 10

Set 2: 80 kg ร— 10

Set 3: 70 kg ร— 10

Flat Leg Raise

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Kettlebell Swing

Set 1: 16 kg ร— 10

Set 2: 16 kg ร— 10

Set 3: 16 kg ร— 10

Goblet Squat (Kettlebell)

Set 1: 16 kg ร— 10

Set 2: 16 kg ร— 10

Set 3: 16 kg ร— 10

Weights / Resistance training to be bike fit

www.strava.com/activities/4131436241

The work out

Bike Fit
Wednesday, 30 September 2020 at 06:06
Deadlift (Barbell)
Set 1: 40 kg ร— 10
Set 2: 40 kg ร— 10
Set 3: 40 kg ร— 10
Front Raise (Plate)
Set 1: 20 kg ร— 10
Set 2: 20 kg ร— 10
Set 3: 20 kg ร— 10
Bench Press (Barbell)
Set 1: 40 kg ร— 10
Set 2: 40 kg ร— 10
Incline Bench Press (Barbell)
Set 1: 30 kg ร— 10
Set 2: 30 kg ร— 10
Seated Row (Cable)
Set 1: 40 kg ร— 10
Set 2: 40 kg ร— 10
Set 3: 40 kg ร— 10
Lat Pulldown (Cable)
Set 1: 40 kg ร— 10
Set 2: 45 kg ร— 10
Set 3: 45 kg ร— 10
Upright Row (Barbell)
Set 1: 25 kg ร— 10
Set 2: 25 kg ร— 10
Set 3: 25 kg ร— 10
Lateral Raise (Dumbbell)
Set 1: 12 kg ร— 10
Set 2: 12 kg ร— 10
Set 3: 12 kg ร— 10
Clean and Jerk (Barbell)
Set 1: 20 kg ร— 5
Set 2: 20 kg ร— 4
Set 3: 20 kg ร— 2
Bicep Curl (Barbell)
Set 1: 12 kg ร— 10
Set 2: 12 kg ร— 10
Set 3: 12 kg ร— 10
Sit Up
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
Set 4: 20 reps
Set 5: 20 reps
Set 6: 20 reps

Bike Fit : Strength Training

www.strava.com/activities/4008840920

Legs are still feeling sore after Wednesday gym session so yesterday was a rest day, lots for fruit to eat, drink water like lots of water and stretching every 30-60mins.

You can run and ride all you like but leg day will find you out!

Feeling better today, so back to the gym for the other bike fit (be fit for riding the bike for a long time) session.

Details on Strava from the link.

Today it felt good to lift, not going heavy just mid way weights and plenty of reps.