Wednesday, June 2, 2010

Ultra Training Diary - 1st June 2010

I am going to give an overview of my training plan in another post, as I to don't have the go over it properly now.

So here are some current physical stats of where I am (2 weeks after finishing a 100km trail race.)

Age: 38
Weight: 84.8KG (187lbs)
Height: 186cm (6'1")
Resting Heart Rate: 44bpm
Body fat: 17% (from not too accurate bathroom scales)

Today's workout:

The general rules I work with in my circuit sessions is that you do not work the same muscle group back to back, enabling a non-stop session (the super sets). 
The quality of each exercise is more important than the quantity.
Posture is very important, initiating each exercise from a strong core.

Tuesday, 1st June 2010

CIRCUIT
SUPER SETS


No rest between each exercise, or between sets

Keep HR elevated



Reps
Exercise

25
Press Up
Repeat 3 times
20
Squats with weights
20 each side
Gluteal lift (20 each side)
30 each side
Bicycles



25
Press Up
Repeat 3 times
12 each side
Lunges holding weights
20
Trunk curl on Swiss ball
12 each side
Single leg squats, no weights



25
Calf raises
Repeat 3 times
15 each side
Side stretch with weights
10
Bicep curls
30 each side
Medicine ball twists, with feet elevated



10 mins
Gentle stretching





Total time
50 mins approx

 

No comments:

Post a Comment