Thursday

Morning cycling on the wind trainer - bores the crap out of me but can do intervals without hurting myself or having to cycle ages to get to the pool and back again.

Total 35 mins - 10 min warm up, and the Monaghetti:
1.5 mins hard, 1.5 mins easy X 2
1 min hard, 1 min easy X 4
45 secs hard, 45 secs easy X 4
30 secs hard, 30 secs easy X 4
15 secs hard, 15 secs easy X 4
Short cool down.

Cadence was high for the fast intervals but heart rate was not as high as it usually gets. I'm either getting fitter or exercising later than usual (started at 9 as had a late night at uni after boxing last night) - meant I was more easily warmed up and found it easier. Strange. Maybe I have to cut down my recovery time next time I do this.

Had lunch with mum (although I'd already eaten) and had half a baguette made with white bread, bacon bits, avocado, probably some cheese - all very naughty! ....The things my mum makes me do


Boxing training at night -

New resistance circuit I plant to alternate with the other one.
Went easy since I haven't done these particular exercises in the recent past and want to get the technique right - will up reps or weight after another session or two.

Resistance Circuit 2 - did following 3 times:
5 pushups on bars, 5 explosive clap push ups on mat (need to get more height before the clap - will keep low reps until I'm happy)
Back extensions using stand thingy (having a dislexic day) X 20
Chin ups palms facing in to use more biceps X 8
Tricep dips using parallel bar thingies (whole body weight) X 8
Seated row - only 18 kg - 25 reps (want to isolate middle back properly - harder with heavy weight)
Step ups with 12lb dumbells X 12 (6 reps each foot) - found difficult to control because of height of the bench - with knee in mind won't push it until feel more balanced.
Sit ups on incline bench X 20
mat abs legs extended, pulled in and pushed up to the ceiling X 20
bridging with fit ball X 20


Then 3 rounds shadow, 4 floor to ceiling ball, 6 bag

Finished night with balancing exercise - 2 fit balls, walking them across the ring next to ropes to grab if needed. Did it 4 times - 1st was messy, 2nd better, 3rd made whole way without needing to grap the ropes and 4th got cocky and had to grab the ropes once.

Our gym doesn't have 2 fitballs the same size so they are slightly different and I alternate each way with different balls.

Finished with 2 exercises Scrap gave me - 3 sets each.

Cycled home