Back in action

I bet you’ve been wondering where I have been for the last few days? Not to the gym that’s for sure. Since my 22 mile paddle on the weekend I have had a few family type commitments which had me away from any training (though I am training more than Nigel at the moment, he has been pulling big shifts due to Christmas) but I got back to the gym last night with renewed vigour.

I started with the rowing machine. It isn’t really on the plan that Fitness Stu drafted up but I quite enjoy it and it makes for a good warm up. I decided to stop pussyfooting around and wound it back up to level 6 and did a full 15 minutes. I had recently been doing it set to level 1 or 2, for 10 minutes because of my shoulder but I have got bored of the injury now and I need to progress to be ready for the DW race.

After the rowing machine I headed for the back extension machine. I did a set of 15 repetitions at 59kgs but didn’t struggle so I upped the weight to 66kgs. Two more sets of fifteen were no bother but I was rewarded with the muscle burn at the end.

The plank and hand to knee exercises. I sometimes skip these as there is often no room on the floor area but after my weekend kayak I have learned that the torso muscles are going to be the key to a strong paddle, so I made sure I got these done. The plank to failure twice. And two sets of 30 hand to knee sit ups.

Then it was time for some more cardio work. Onto the cross trainer for 20 minutes of interval training set to level 8. At some point while I cracked on with this Nigel popped in to bemoan the fact that he has been working some epic shifts. The good news is that he is off on Sunday, so I am hatching a plan to get him in a kayak again to get some river miles under his belt.

Then onto the free weights. 15 curls for each arm with the 5kgs, both in the seated position and leaning forward with my elbow on my knee. Then 10 curls for each arm with the 7.5kgs again seated upright and then another set with my arm resting on my leg.

Triceps push down followed. 3 sets of 15 reps with the 7kgs. The last couple of pushes really had me straining and I suspect I gurned a little on the last push.

Cardio work again. This time onto the treadmill. 20 minutes of interval work at 7mph. I was having a really good session and positively bounded through this without my usual desire to slow the pace down at about the half way mark when the intervals are at their hardest.

After all of that I headed to the pool and swam for about twenty minutes before I was finally exhausted. I spent a few minutes in the steam room which felt really good on my chest, clearing out the beginnings of a cold that has been clogging my windpipes with snot.