Monday 17 Jan 2011: UNPLANNED REST DAY
After being caught in heavy rain on the way to work I had to spend my gym time drying my socks for work. Did a few reps with some dumbbells but not a full workout.
Tuesday 18 Jan 2011: Chest and Triceps
Machine Flyes
Press-ups
Machine Press
Tricep Extensions
Tricep Pull Downs
Wednesday 19 Jan 2011: Back and Biceps
This was supposed to be a 5km treadmill run day but all five treadmills were in use so I had to change the workout - Not happy! Anyway, I dropped the weight for the back exercises because I had trouble hitting the muscle properly last week, it worked a treat.
Pull-ups
Seated Row
Underhand Machine Pull Downs
Barbell Curls
Dumbbell Curls
Thursday 20 Jan 2011: UNPLANNED REST DAY
I took the opportunity to spend some extra time with my wife and daughter.
Friday 21 Jan 2011:
5km Treadmill Run (at 5 min per km pace)
Saturday 22 Jan 2011:
6.25km Run - Summary / Map
Sunday 23 Jan 2011:
10.1km Run - Summary / Map
-----
Overall I'm disappointed that I didn't plan my runs better this week, and I also dropped my weight session for legs completely. All I can do is try to get back on track next week. I might even write down the weights and reps that I do (probably a good idea).
The plan for next week is:
Mon - Chest, Triceps and Shoulders
Tues - Back and Biceps
Wed - 5km on Treadmill
Thurs - Legs and Core
Fri - 5km on Treadmill
Sat - REST
Sun - 10km
