Day 30 - Mixing It Up

Challenging Start

I rose this morning, earlier than usual. It was dark, colder than normal and I was not feeling it at all. So, needless to say, I found it challenging to get myself out of bed after my 0430h alarm buzz. I got dressed, sitting at the end of my bed - looking like and feeling a bit unusually sorry for myself - must be the uber early start? It took a while but I reluctantly walked out of my cabin and into the cold pre-sunrise day (or is it night)....

 

I ran, flashing red run light on my right arm, iPhone on my right arm (map my running the activity), chest strap and heart rate monitor connected up, run kit including a beanie.....feeling a bit  christmas tree-like I set off on my planned run. 2 laps of the Cerberus perimeter, approximately 6.66km with a few twists and turns thrown in!! It took me 37:39, running at an average of 10.6kph, burning around 800 kCal at a pace of 5:39 per km. A nice run, albeit with stiffer, legs that took a while to warm up!

Building Back 

After running around in the pre-sunrise, enjoying a fairly brisk run, I ended up going straight into the gym. Today is Back day! I worked pretty hard too. I did the normal seat rows with the machines to start, then using the cable row I work narrow rows, then a seated dead lift (it was a good addition last week). I then added a seated trapezius shrug, followed by a rope row to tweak the back muscles. All with the one machine! I'm getting pretty good at utilising the machines to my advantage now. After I did a wide pulldown, followed by a narrow chin up pulldown with around 60kg - which is really helping me develop my chin up technique! I did a free weight inclined row using a hammer  strength machine, and upped the ante by lifting 50kg in my final set.

I moved to the cable cross-overs to work isolated single arm rows. I started with mid level, low then high increasing the weight from 10kg to 17.5kg between the entire set. Like last week, I worked sets of 10 reps on each side, swapping over without a rest.

Using the chin up bar I did abdominal leg raises, but I incorporated a body roll, lift to allow me to lift my feet and legs from pointing at the floor to facing the ceiling. This was a good upper body strength and abdominal core burnout!

To complete my back workout I concluded with some lower abdominals and back raises. I'm definitely feeling stronger and seeing improvements each time I train. Very happy about that.

Feeling accomplished I headed back to my cabin to get ready for the day ahead.