Training Log Archive: norton r

all tigtness worked out of hamstring and back today and fell like i need more abuse at the gym, fing about again next two days with other things so not going o get any time for training.

15x 6.8kg bicep curls (alternate arms)
15x 6.8kg behind head with weight to do triceps
15x 13.6kg standing shoulder press
5x hanging crunches
15x arm raise (side) both arms

Back aches a bit, usual after squats/Romanian lifts yesterday but rest of bady seems fine. ankle seems to be ok after running bit sore but no more than expected. running seemed to be smoother now i think about it. being carefull not do over train at the moment and increase week on week steadily but think been roped into spinning class on thursday, should be fun!

30x6.8kg bicep curls (alternate arms)
10x6.8kg shoulder raise to sides
10 pull ups
15 push ups on gym ball, much more dynamic!

stretch's to help aching back and hamstrings for about 5 min

First time back in gym after a break so took easy. Few exercises were to aid injury recovery (running -ankle and leg extensions or knees)

10min warm up on bike med intensity
1000m on rower initially warm up and then sprint finish felt good.
10min on treadmill 5% gradient @11mph

2x 20 reps hamstring raise alternate legs
12reps @20kg leg raise alternate legs
25reps @10kg leg raise alternate legs

10 back extensions on support with 10k medicine ball
2x 10 side extensions again with 10kg ball alternate sides
15 back extensions with alternate twists with 10kg ball

squats
15reps with 40kg
2x 15 reps with 80kg
First time ballance not great but was getting better after some reps, seem to be using back too much as glutes/sides of legs+back burning but legs fine, more pratice and will be ok i think.

15reps 80kg Romanian lifts
10reps 100kg Romanian lifts
8reps 110kg Romanian lifts
15reps 80kg Romanian lifts
easier to balance than with squats but not working legs at all only seems to do back

C • Romanians.. 1