Monday, March 14, 2011

And I'm back...

The last week or so I was down with/recovering from a chest infection that has been doing the rounds recently. I'm glad to say that myself and the kids are now recovered!
On Friday I did a gym session as follows:
10mins on rower - warm up
35 situps
35 pressups
3 x 12 with 8kg shoulder press sitting on ball (about 3' dia)
3 x 12 with 8kg chest press while lying flat on same ball
3 x 12 squat holding 4kg ball at arms length (up from 2kg)
10mins on bosu ball - squats, balance, single leg raises and single leg squats
3 x 12 75lbs lat pull downs
Leg extn 12 x 3 70lbs
Overhead press 10 x 2 62.5lbs
Leg curl 12 x 3 70lbs
Seated row 12 x 2 70lbs
Chest press 12 x 3 50lbs
Leg press 15 x 3 150lbs
Calf raises in leg press 15 x 3 110lbs
Arm curl 12 x 3 70lbs
Then 1k on treadmill - yes just 1k, as I was in my VFFs and this was my first ever run in them!
I took this pic on the stairs going into the gym this morning. They put up a thought for the day every day...



On Saturday I was spending a lot of time decorating the house, so I did an easy 2.5k run to the shops and back for lunch in the VFFs again. On Sunday I put on my Asics and did my usual out & back 10k route in 49:37. Not bad as I really hadn't been able to run much in 8 days!
Then this morning I was up at 5:45 and set off to the gym. It was 1C degrees when I left and the sun was just coming up over the horizon. I slightly pushed some of the workout today like this:
40 situps
40 pressups
10mins on rower
3 x 12 with 10kg shoulder press sitting on ball (about 3' dia)
3 x 12 with 10kg chest press while lying flat on same ball
3 x 12 squat holding 4kg ball at arms length (up from 2kg)
10mins on bosu ball - squats, balance, single leg raises and single leg squats
3 x 12 75lbs lat pull downs
Leg extn 3 x 12 70lbs
Overhead press 2 x 10 62.5lbs
Leg curl 3 x 12 70lbs
Seated row 2 x 12 70lbs
Chest press 3 x 12 50lbs
Leg press 3 x 15 150lbs
Calf raises in leg press 3 x 20 110lbs
Arm curl 3 x 12 70lbs
Plank for 1min (working on this)
1.5k treadmill run in VFFs (took it easy and did it in 9:30)
Stretching for 10mins
Not a bad start to the week! We have the club track session tomorrow and then on Thursday (St Patrick's Day) there is a 6 mile race hosted by another club - the one my brother in law is in, so that'll be a good workout!
Keep running,
Eoin

4 comments:

  1. Looks like you didn't lose too much fitness with that 10K time Eoin. Nice cross training as well :)

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  2. That is a totally awesome week Eoin. SO glad you are all over the dreaded chest bug.

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  3. Good to see you back on track for Connemara Eoin. Solid 10k there. The chest infection thingy is going around alright. I'm trying to run through mine, not a good idea but it's my last high volume week.

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  4. Yea, I'll have to get a solid LSR in this weekend for sure as I've missed the last two weekend's runs.

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