Monday 8th September 2014

Wander around Keswick with the guys.

Wanted to go climbing but the centre was shut, so found a weird little local gym that was sponsored by Herbalife :/

Warm up.

Wide lat pull downs
12 x 27kg
1m rest
10 x 34kg
1m30s rest
7 x 43kg
1m30s rest
5 x 52kg
1m30s rest
7 x 43kg
1m30s rest
10 x 34kg

4 x 7 x pull ups

15 x hip abductions (cable machine) @ 9kg (ES)
12 x seated rows @ 27kg
1m30s rest

10 x hip abductions (cable machine) @ 14kg (ES)
10 x seated rows @ 34kg
1m30s rest

7 x hip abductions (cable machine) @ 18kg (ES)
7 x seated rows @ 43kg
1m30s rest

7 x hip abductions (cable machine) @ 18kg (ES)
7 x seated rows @ 43kg
1m30s rest

15 x abductor machine @ 41kg
TFL hold (untimed)
1m30s rest

10 x abductor machine @ 48kg
TFL hold (untimed)
1m30s rest

7 x abductor machine @ 55kg
TFL hold (untimed)
1m30s rest

7 x abductor machine @ 55kg
TFL hold (untimed)
1m30s rest

3 x superset:
10 x single arm row @ 16kg (ES, KB)
10 x Walter thingy exercises (ES)
1m30s rest

Then did 15 minutes of stretching in 30s holds (my new thing – using the round timer)

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