Monday

Up at 5 am

30 min jog - legs a little sore from previous night, knees not liking the down hill slopes - I think maybe because I have tight hamstrings. Had a busy day at uni so wanted to do it in the morning to save me mucking around at lunch.

Lots of bending over today to take measurements from plants - back doesn't like it.

Cycled to boxing.

Boxing 20 min stretch, then 2 min rounds 20 - 40 sec breaks.

4 X shadow boxing
6 X bag
2 X shadow
3 X bag.

power felt better than normal but not as fluent as I would like.

Cycled to pool (ten mins pretty negligible)

Ate grilled chicken salad (nice - I'm proud of this one - sometimes my cooking can go sooooo very wrong!)

Weights at the aquatic centre for muscular endurance
10 mins rower to warm up

Back - supported, seated row - only one bar - 30 reps, 30 sec break, 3 sets
(gym is too crowded to get off equipment and expect it to still be free for circuit training later)

Counterweight chin up and tricep dips machine
Chin ups alternating with tricep dips
32 kg counterweight - 15 chinups, 10 tricep dips
45 kg counterweight - 25 chin ups, 15 dips
50 kg counterweight- 30 chin ups, 20 dips

This was harder than I expected maybe because I used a narrower grip than I usually use for chin ups in the boxing gym without a counterweight, maybe tired from boxing. Still pretty heavy counterweight to get only a few more reps out!

Biceps curls - seated with dumbells, 20 sec break between sets
set 1 -10 pounds, 20 reps
set 2 - 15 pounds, 15 reps
set 3 - 20 pounds, 8 reps

shoulder press - one bar - 20 reps, 3 sets, 30 sec break

Hamstring curls - as with shoulder press

Leg extensions - as with shoulder press

I'm thinking this is a bit of a lame program but can get programs set for me for free with aquatic centre membership. I'm going to ask them for a whole body endurance, whole body power and split strength program. I'll ask for an emphasis on compound exercises that use core muscles and maybe work more than one muscle group at a time for time efficiency.

They'll have to spot my technique for me when they go through it so hopefully I won't have to stick to using the machines. Any more suggestions on what I should ask them for would be appreciated.

If they can't set me a decent program I'm considering asking my old swimming coach for one. I can pay her to set me something for the weights training and swimming aswell. That'd be great but it's also a more expensive option.

Swimming - 30 mins. next time I have a muscular endurance session I'll have to bring my hand paddles to make it harder work for my arms. I got out the pool at 9:55 pm and it closes at 10 pm so a longer swimming session after weight is not easy to fit in.

Cycled home - good cycling conditions - no wind or abusive traffic