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Well, this weather in London almost guarantees a hard time to get to the gym: whether it be road conditions or sloppy streets! But I did manage to get a few sessions in at the gym so I'll post some of my workouts up here to get you to spur into action.
December 7 was my last recorded workout so I'll type up what I have been doing from there on.
Thursday, December 8: 30 min running, 30 min Precor, 15 min stairmill
Saturday, December 10: 40 min walking
Sunday, December 11: interval running on treadmill at 2% incline (run for 1 min, walk for 2); walking was done also at 2% incline. Warmup was 10 minutes of easy jogging!
0-1: 0.15 miles
1-3: walking slowly
3-4: 0.24-0.41 miles @ 8.2 mph w/2% incline
4-6: walking
6-7: 0.66-? @ 8.5 mph w/25 incline
7-9: walking
9-10: 0.78-0.93 miles @8.5 mph w/2% incline
10-12: walking
12-13: 1.05-1.20 miles @ 9mph w/2% incline
13-15: walking
15-16: 1.32-1.49 miles @ 9.3mph w/2% incline
16-18: walking
18-19: 1.63-1.78 miles @ 10 mph w2% incline
19-21: walking
End of workout
Thursday, December 15: weights and cardio.
Exercises done at 3x8 reps
Deadlifts: 135lbs, 155lbs, 175lbs (last set were very hard)
Lunges: 25lbs, 25lbs
Flat bench press: 35s, 35s
Seated cable rows: 35lbs, 42.5lbs
Incline hammer curls: 40lbs down to 30lbs x 2
Tricep rope pressdowns: 35lbs, 35lbs
Cardio: 15min walk, 20 min cardio, 15 min walk
Monday, December 19:
Another interval workout for 20 min plus 20 min of easy running
Tuesday, December 20: weights and 60 minutes of cardio
Exercises done at 3x8 reps
Incline dumbbell presses: 25s, 30s, 30s
Barbell rows: 70lbs, 70lbs, 80lbs
Dumbbell split squats: 25s, 30s, 30s
Reverse lunges: 25s, 30s, 30s
Dumbbell shoulder presses: 25s, 30-25s, 30-25s
Underhand lat pulldowns: 42.5lbs, 50lbs, 50lbs
15 min run @ 1.51 miles
15 min run @ 1.56 miles
20 min stairmaster
10 min stairmill
Wednesday, December 21: fasted cardio 1.5 mile run and 15 min walk
Monday, December 26: 4.2 mile run in 40 minutes + 20 min stairmill
Tuesday, December 27: Interval workout (17 minutes)
0-4 min easy run for 0.37 miles
1-2: 0.05-0.15 miles at 8mph w/2% incline
2-4: walk (at 2% incline at 2.5 mph)
4-5: 0.31-0.45 miles @ 8mph w/2% incline
5-7: walking
7-8: 0.55-0.71 miles @9 mph w/2% incline
8-10: walking
10-11: 0.81-0.97 miles @ 9.2 mph w/2% incline
11-13: walking
13-14: 1.06-1.24 miles @ 9.5 mph w/2% incline
14-16: walking
16-17: 1.35-1.52 miles @ 10mph w/2% incline
Rest and recovery cardio.
Wednesday, December 28: 55 minutes of cardio (run for 30 min, stairmill after for 25 min)
Thursday, December 29: 35 min of cardio (combination of Precor and stairmill)
Friday, December 30: OFF!!!!
Thanks for coming by and please leave comments if you like.
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