fivemack | Entries tagged with gym-numbers

Twice in a week!

202 cal 2km 15:07 run
27.5kg x15x3 row RAISE
35kg x15x3 pull down STAY
25kg x15x2 chest press RAISE
12.5kg x15x3 shoulder press STAY
100 cal 830m 6:36 run
120 cal 910m 8:00 brisk walk
80 cal 600m 6:01 xcski
200m breast stroke

Also I discovered that the running and cross-country-skiing machines had a mode where they showed you walking up a hill in New Zealand or around a zoo in Costa Rica as you proceeded, and it turns out that having an interesting view perceptibly increases my endurance.

This is the second time in a week that I've gone to the gym at roughly-supper-time and left it not feeling like supper at all - not even like a mug of hot chocolate before bed.

155 cal 10:01 xcski
25kg x15x3 row RAISE
32.5kg x15x3 pull down RAISE
25kg x15x3 chest press STAY
12.5kg x15x3 shoulder press STAY
51 cal 3 min 450m run
200 cal walk uphill / slow run

No lectures for me this afternoon, so I went back to the flat after lunch, had a quick lie-down which turned into two hours of sleep, but it was still early enough to get to the gym. I'm now in a slightly floaty surprisingly-not-hungry post-gym fuzz; I expect to be ravenous at breakfast time.

100 cal xcski 6:21
15kg x15x3 shoulder press LOWER
22.5kg x15x3 row RAISE
50 xcski 4:01
30kg x15x 3 pull down RAISE
25kg x15x 3 chest press STAY
53 run 450m 3:00
50 run 430m 3:01
50 xcski 420m 3:41

There would have been more running were the gym less busy. On my return I developed a craving for yoghurt and have just eaten a whole 450g pot of Onken.

250 cal run 1.9km 15 min
15kg x15x3 shoulder press STAY
22.5kg x15x3 chest press RAISE
27.5kg x15x3 lats pull down RAISE
100 cal xcski 1120m 7:56
22.5kg x15x3 row STAY
105 cal stairs 22 floors 6:00
50 cal cycle 1.18mi 5:09
100m front crawl
100m breaststroke

My shoulders were quite sore Thursday and Friday after the gym on Tuesday, so I sought advice from one of the more gym-bunny #chiarkites, who said that 0.6 the weight for 45 reps as 3 groups of 15, rather than 12 all at once, would be a better way to build muscle rather than damage it.

STAY is 'that felt quite hard work by the fifteenth of the set, I'll keep at that weight', RAISE is 'I could probably add 2.5kg next session'.

In order to save on plastic the gym has a water dispenser but no cups. Swimming while thirsty from other exercise leaves me drinking slightly more pool water than would be ideal.

250 cal elliptical machine
20kg x12 shoulder press
52 cal (5 min) cycle
35kg x12 chest press
45kg x12 lats
30kg x12 row
135 cal 1km run
35kg x12 row
6kg overhead x25
22.5kg x6 shoulder press (aiming for x12 but ran out of arms)
200m front crawl

The weights are about the limit of what I can do 12 reps of, I should probably go down 5kg on each machine and see if I can do three circuits of 12 reps.

Tom Womack

Entries tagged with gym-numbers

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