Shoulder and chest exercises last night.
Because I was watching the end of the inauguration speech on the TV above the rowing machine I set to row for infinity and was going to keep going until it finished. President Obama finished about 7 minutes after I had started though so my warm up wasn’t much longer than usual.
Seated dumbbell shoulder press. With the weights held either side of my head I push upwards. Pretty easy but I am struggling with the last couple of reps at the end of each set. 3 sets of 15 at 7.5kg.
Dumbbell bench press. 12kgs. 3 sets of 15. Lying on my back I push the dumbbells up as if they were barbells. Not too much problem with the weight but there is strained effort for the last couple of reps.
Weighted crunch. 7kgs, 3 sets of 20 last night. I have only been doing this for a week or so but already there is definition in the abs showing. It’s hard and it hurts but it is effective.
Pectoral fly. 3 sets of 15 (last set petered out at the 12th rep) 27kgs. This seems to be working the side of my pecs. I actually don’t think that this exercise has anything to do with kayak paddling but I can see no harm in having a broader chest so I shall persevere.
Cardio. 30 minutes. First 10 minutes I rocked on at 7.5mph increasing the elevation up to 3 but I was starting to flag and was almost going to quit so I dropped the speed to 7.2mph (which has now become my cruising speed) to the end.
When I got home I discovered that my ankles were a bit swollen and bruised, probably from the high impact running. I treated them with some mystical healing salve that my little sister got me for Christmas which seemed to do the job, but they are still sore today so I am undecided if I am going to hit the treadmill later on.
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