Foam Roll (2 mins)
Hams / Calves / Quads / IT Bands / Back
Neck – left/right |
Wrist Rotations |
Shoulder Circles |
Ankle Mobility |
Ankle Circles |
Squats |
Hula Hoops |
Thoracic Exercise 1 |
Toe Touches |
Scapula Push Ups |
Weights (3 mins rest between sets)
F Squat: 24kgs x 5, 40kgs x 5, 56kgs x 5
Comment:A/W very hard again but a little easier on the last set.
P Press: 16kgs x 6, 24kgs x 6, 32kgs x 6
Comment: did 7 reps in each set. Last session felt grand doing these so I upped it a little - stick with 7 for a couple of sessions though.
Cardio (15 mins in 70-80% HR range)
Skipping 130-147 bpm (70-80%)
Av 140 (75%) Max 155 (83%)
12:12 in zone 214 kcals
Core
Plank x 1 min 10 sec
Side Plank x 45 sec
Comment: No side plank. Shook like a leaf tonight doing the plank
Stretches
Hamstring Stretch, Hip Stretch, Lat/Shoulder Stretch .
Foam Roll + Tennis Ball (about 10 minutes)
General Comment: Good spirits despite not being able to DL - back was sore all day yesterday. Felt a little tired to begin with and again when I was doing the F Squats. Skipping seemed to shake off any sluggishness though it did grate on my left knee a bit.
1 comment:
I can imagine planks being a lot harder if you were doing them after those front squats. Good luck at the casino. I hope you win enough to retire young.
Post a Comment