After many years of faithful service the iPod is no longer. Since I started kayaking again a couple of years ago, my little iPod accompanied me on many kayaking trips, providing me with a musical score to underline the river and it’s scenery. More recently it has been my saviour while I have been pounding the treadmill or rowing machine. Sadly I left it in my pocket of my jogging bottoms on the day they were scheduled to go through the washing machine. It works no more.
So this Sunday I pinched the wife’s iPod to accompany me to the gym.
Sunday was a longer session than my weekday efforts as I have a bit more time to spare.
Starting out with the rowing machine as a warm up, I set the clock to 20 minutes at level 5. I think the rowing machine is the most boring of all the kit in the gym and only made it through the 20 minutes because I had found a podcast to listen to.
Free weights. 20 curls with the 5kgs in 2 sets and also 15 curls at 7.5kgs in 2 sets.
The banned machines.
Chest press. 23kgs. 2 sets of 15. Shoulder press 27kgs 2 sets of 15 reps. Lat Pull down 32kgs 2 sets of 15 reps. Seated dips 32kgs, 2 sets of 15. Arm curls at 18kgs in 2 sets of 15. Erector Spinæ. 66kgs 3 sets of 15.
Then after working with the weights I went back to the cardio stuff.
Treadmill. 20 minutes of interval work at a cop out speed of only 6.8mph, I was feeling a bit hazy so though I should run within my limits. Following that up with a stint on the cross trainer. Another 20 minutes of interval work at level 8.
Thoroughly worked up a sweat I then headed pool side. Joy of joys, by the time I got in there the pool was empty. I took up my favourite lane and swam as hard and fast as possible for half an hour. I worked my way through all of the strokes as well to work different muscle groups.
Today my back and shoulder muscles feel like they have had a good workout so I am pleased with my efforts. And I also saw Fitness Stu so have asked him to give me some exercises to work my abs and hopefully I will get some new exercises to play with tomorrow.
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2 comments:
"underline the river and it’s scenery"
If you are using the possessive case (the river and the scenery around it), then the third person singular is "its" (no apostrophe).
If you are saying "underline the river and IT IS scenery", then the contraction of "IT IS" is "it's".
These contractions are the things that Data always had trouble with - he would never say "can't" when "cannot" would do!
Gagh. And that is one of my pet hates too, the missplaced apostrophe. Serves me right for no longer proof reading my posts.
I would change it but if I did that now these two comments wouldn't make sense, so the mistake stands. :)
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