20/11/19
Wife drove me in due to run home on 19th so left the bike at work.
Lifting
Did the gym induction; Took 6 minutes. 5 for the club swinger to sort out the laminated gym card, 1 minute to state he didn't need to give me an induction due to being in the mob and show me where to hang up my pass as I go in.
All of the below was done in a high vis cycling shirt and running shorts (which it turns out are too tight in the arse to do squats without bringing them right up to basically be a thong).
5 min warm up on the treadmil
5 min stretch. Back felt tight anyway after the run home on Tuesday.
Squats
8@60
5@90
5@100
5@100
5@100
5@100
5@100
OHP
10@bar
10@40
8@55
8@55
8@55
Went to do some accessory work ala front squats, but it's been such a long time I don't have the wrist flexibility anymore to keep it on my shoulders.
I tried on the clavicles with arms crossed (and in my throat), but it rolled forward. Too much lean maybe?
I think I need some straps or small towel maybe.
Instead while i had the bar with 50kg on it, I did 3 sets of 8 good mornings to start getting that going again.
Leg extension
10@20 with both legs
10 @ 20 left
10 @ 20 right
10 @ 20 left
10 @ 20 right
15 @ 20 left
15 @ 20 right
3 sets of 12 from knees ab wheel roll out.
Cycled home- 37 min with average HR 128 bpm I think.
I'm using the commuting to work and home on the lower end of the HR range.
I've come to think with my detraining over the last few years (decade and a half really since my peak of 15 hours of CV work a week across running, gym work/non lifting and pad/ring work), my cardiac output is poor.
It would explain a lot which is why I think/I am going to try and get 4-5 hours of CV work in a week total accumulation with a HR sub 150 definitely, but try and get it sub 140. It also will aid me in losing some of the middle age spread I have developed in the last 6 years.
First though I need a more comfortable bloody bike and seat.