Week 2 2011 Summary!

The weeks update! Wow where to start! It seems like such a long time ago when the week began!
I have to be honest and say I wasn't great following my plan! But regardless of that I still worked hard!

Monday : Rest

Tuesday : 6 mile run which I've posted earlier in the week!

Wednesday : PT - this session was a pure weights focus workout! We did drop sets and I absolutely loved it! Could be a lot to do with how I was feeling the day after! I hurt!

Because of the rain we were unable to run outside, but I made up for this after work when I got myself to the gym and did a 5k interval run!

PT
Chest Flye -3 Drop sets. Each to Failure. 1
minute rest and the same again.
3 x 15 reps Push ups
 
Leg Extensions - Drop Sets
Lateral Lunges with Barbell - 3 x 15 reps

Assisted Pull ups - Drop Sets
Single arm back ward rows - 3 x 15 reps

Legs Curls - Drop Sets
Dead lifts - 3 x 15 reps

Interval Run after work
I had some fun on the treadmill! All you runners out there know how boring a run can get! This was supposed to be interval focused and I had promised my trainer I would definitely do a interval run this week!

Here's what I did

5 mins warm up
2mins 9kph
1min 10kph
1min 11kph
1min 12 kph
1 min 13 kph
1 min 14 kph
This circuit was done twice!

The 3rd circuit was ( I didn't stop in between circuits)
2 min 9 kph
2 min 10 kph
2 min 11 kph
2 min 12 kph
1 min 13 kph
1 min 14 kph
It was great fun!

Thursday

10k on the treadmill at 11kph. I completed the 10k in 55mins!

Friday

I should of rested! And while out running the Grim I wished I had!

Lower Body
3 x 20 reps
Jump Squats
Bench Step up
S/ball hamstring Curls
Lunges
Toe touches

3 x 15 reps
Upper body
Chest Flye
Pullovers
Bent over row
Over head press
Lateral Raises
Lying Tricep extension
Bicep Curl

Saturday : Grim Challenge! I will be blogging a separate post for this :)