cof
So it’s been 15 days since I last trained trained due leaving my previous gym and man it felt good good to lift some weights again, but what to train after all that time off….decisions decisions lol. So my client before me trained legs which I love training legs but as I was running with my son after I didn’t want to kill my legs off so I decided to mix things up a bit…..so I decided to superset everything as I didn’t have much time
Back Squat – 4 Sets of 8 Reps @ 90kg with Incline Dumbbell Press – 4 Sets of 8 Reps @ 25kg
Bench Press – 4 Sets of 8 Reps @ 70kg with Ez Bar Barbell Curls 4 Sets of 8 Reps @ 25kg
Seated Smith Machine Shoulder Press – 3 Sets of 10 Reps @ 35kg with Dumbbell Fontal Raise – 3 Sets of 10 Reps @ 12kg
Tricep Rope Pulldown – 3 Sets of 12 Reps @ 40kg with Tricep Pushdown – 3 Sets of 12 Reps @ 110kg
Then I went outside and finished with a tractor tyre, flipped it 25 meters, shuttle run 25 meters and back then flipped it back again….Good Session, hitting different muscle groups!!
So then it was home, change, eat then off to take my son out for his 3rd run this time my daughter came along on her bike for some exercise herself as she’s not a runner ( shame as she used to )
So we ran 4 miles in 49 minutes and ran most of it with a stitch as well which was getting on his nerves lol but he finished it nonetheless. Riley’s first mile he ran in 11 minutes which is pretty good. He definitely has the speed in him to go quicker but I want him to get used to running and putting in the miles before I get him to pick up his speed, he ran his first 5k park run in 33 minutes last weekend ( which was 2 minutes slower than mine the week before…shameful from me good lad from him )and is already planning his next on this weekend which is great ( I best be able to keep up haha ). He has already said he wants to try and beat dad lol which if he sticks to running I reckon he will which of course he’ll never let me forget.
But it’s just nice to get back into my training again both with the gym and the running especially which my next ultra marathon in August….consistency is key now
Robhamill 