Day 45 - Resistance & Run

Thursday was another early start, racing down to the gym to get stuck into another workout. 

I smashed my pre-workout drinks and sent myself with renewed vigour.

Absolutely Arms & Abs

Continuing with the weeks' theme of compound exercises first, followed by selection of tweaking isolation exercises, I got stuck into arms. Starting with Biceps, I pushed myself through some dumbbell work, then grabbed the biceps bar, chucked on some green disks (10kg) to either side of the bar and got involved! I maxed out with 4 reps of 17.5kg on each side (total 35kg), which was around 5 sets (the previous sets were 10 reps, then 8,8,6) then moved into a second blast of 3 sets with 10kg on each side, doing the barbel slide - from hip to chest to finish my biceps off.

After a quick set of triceps with the dumbbells and set of tricep dips (off of the bench), I moved to the cable crossover. I like using the cables for triceps; I can do over head, and pull downs - plus I can interchange from straight bar, to ropes to really work the entire muscle. Love arms day! 

After burning through my arms session, I gave myself a good going over in the abdominal department - with hanging knee crunches, leg and knee raises, farmers walks, overhead holds.

Not bad for a workout that lasted 60 minutes!

Resistance (is futile) Circuit

After the arm workout I was totally warmed up and ready for RAN PT! Which, as it happened by lucky coincidence, turned out to be a resistance circuit. So, more of the same...well, not quite. Partnered with Mr Peds, the objective was a partner 100 club. The following exercises were to be worked through: Bicep Curls, Squats, Lunges, Overhead Tricip Dips, then high knee sprints, star jumps and burpees. Peds and I shared the load evenly and worked together to get as far through the workout as possible during the hour. We were mid-way through the 100 reps for burpees as the session drew to a close. Not bad, and another well worked team effort with Mr Peds!

Night Run

After a full day of work, and prior to commencing some crash study for Friday's exam, I decided to head out for an early evening run. Another longish day, causing some minor procrastination, held up the start of my run for a while. I set of on the long run, headed for Somers - and I nearly made it there too....except sunset and the lack of street lights put an unexpected turn-around point in my trip....Running the remaining 50% of my run, in the dark employing my red arm light and my iPhone for direction was an interesting experience; one I'd prefer not to repeat, for safety's sake!

I ended up running 18km all up, nearly the half marathon I'd been aiming for....

Not a bad Thursday.