Saturday - CT USA

Little exercise over Christmas other than body weight (press ups, pull ups, burpees etc).

Back in Norwalk, CT so we took advantage of the gym this morning.

Didn't write down weights or reps but did four rounds of the following

Pull ups
Leg Press
Bench Press
DB Bench Press
Crunches

plus plank.

Now watching the snow fall, and wondering if we'll get out for the trail walk we wanted to do: http://www.traillink.com/trail/housatonic-rail-trail-in-trumbull-(pequonnock-valley-greenway).aspx

Sunday.

9.5K run around amersham with Mum on her bike. Will upload route later.

No PB..

Friday

Lunchtime 10k run (will upload later) with new shoes courtesy of journo friend who works for a certain lads mag.

47min 57 seconds - new PB

Finished the day off with some body weight exercises.

Chin up - 6 - 5 - 5 - 3 - 2
Press up - 35 - 30 - 32 - 30

Update

Monday
Pre-work gym. Currently can't find the notes of what I did - but was a good work out.

Tuesday
Ran home 7.74km in 41min



Wednesday
Pre-work gym

Bike 5 min warm up
Bench Press 50kg 8 - 6 - 5 - 5
DB Benchpress 28kg - 11 - 9 - 8 - 6
Leg Press 79kg - 11 - 11
DB Thrusters 28kg 9 - 8 - 8 - 6
Row 2000m 8.30

Friday

Succeeded in making 3 gym trips this week to make up for last week.

10 min warm up bike (5km)

Chin Up
7 - 5 - 3 - 2 - 4

Leg Press
79kg - 11
89kg - 8 - 9 - 9

Bench Press
55kg - 4
50kg - 5 - 5 - 4

Lat Pull Down
63kg - 9 - 9 - 9 - 8

Deadlift
60kg - 12 - 13

BO Row
35kg - 15 - 16

Plank
1m29
59seconds

Lying Leg Chop
40

10 min warm down bike (5km)

Work vs Play - Wednesday

Morning gym sessions are definitely the way forward. Work is just as crazy this week, but it's good to still get to the gym and have a workout!

2nd different workout (keeping it different - may revert back on Friday).

Close Grip Bench Press
55 kg - 2
50 kg - 5 - 5 - 6 - 3

Dumbbell Chest Flys
20kg - 8
24kg - 8 - 9 - 5

Dumbbell Bench Press
32kg - 8 - 8 - 8 - 4

Deep Press Up 
10 - 10 - 7

Deadlift
60kg - 12 - 14 - 14

Lying Leg Chop
55

Work vs Plan - Monday

Massive fan now of morning work outs. I was in the Gym at 7.30 and at my desk eating breakfast at 8.30 having done my monday workout! Perfect!

I mixed it up to avoid repetitive workouts - although some guy was hogging the smith machine - so was unable to do chin ups until he'd finished, by which point my arms were shot - so not exactly what I would have wanted!

9 min on the bike to warm up 

Lat Pull Down

70kg - 9 - 8 

63kg - 8 - 4

DB Hammer Curl

2 x 8kg - 8 - 8 - 10 - 9 

Chin Up

2 - 2 - 1 - 1

Barbell Bent Over Row

35kg - 15 - 15 - 13

Barbell Standing Curl

25kg - 11 - 10

Front Plank

69 seconds, 61 seconds

Todays reading for you: http://paleolithicmd.com/2012/09/10/in-defense-of-paleo-no-words-needed/ 

Saturday

Nice day to stretch my muscles.

Chin ups: 20
Press Ups: 102

Nice walk over to East London

Work vs Play

I wish I had more time to play, to run, to go to the gym, to cycle, to swim. Unfortunately it's coming up to YE, and work is getting in the way.

Only had time to work out on wednesday this week - so it's been more of a rest week. Plan to spend Sat and Sunday doing some BW exercises, a run and a long walk.

Chin up	Weight (kg)	BW	BW	BW	BW
Chin up	Reps	8	3	5	4
Leg Press	Weight (kg)	79	86	86	86
Leg Press	Reps	14	12	12	10
Bench Press	Weight (kg)	50	52.5	52.5	50
Bench Press	Reps	8	5	4	4
DB Deadlift	Weight (kg)	60	60
DB Deadlift	Reps	12	13
Run		1km
		5min

10Km PB Run

With all the leg gym work recently and a perfect cold brisk, bright morning for running. I ran 10k in a really good time of 48m32 - with the last 2k really pushing to achieve at least close to a PB. Looking through my Garmin records, I'm pretty sure that is the best 10k time I've run.

Update

Friday Lunchtime Gym

Bench Press	Weight (kg)	50	50	50	50
Bench Press	Reps	7	6	4	4
Leg Press	Weight (kg)	72	79	86	86
Leg Press	Reps	17	12	11	11
Lat Pull Down	Weight (kg)	70	70	70	63	63
Lat Pull Down	Reps	11	7	3	5	5
Seated Vs	Weight (kg)	BW	BW
Seated Vs	Reps	51	54

Wednesday Gym

Bench Press	Weight (kg)	50	52.5	52.5	50
Bench Press	Reps	8	4	4	6
Leg Press	Weight (kg)	79	86	86	79
Leg Press	Reps	13	10	11	13
DB Deadlift	Weight (kg)	60	60	60
DB Deadlift	Reps	12	12	9
Chin up	Weight (kg)	BW	BW
Chin up	Reps	12	10
DB Overhead Press	Weight (kg)	32	32	32	24
DB Overhead Press	Reps	8	7	6	7

Tuesday Run Home

7.38km in 40min