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