View Workout (Daniel Barkes)
Weights workout
October 12, 2009 (Morning)
Exercise Type: Run
Comments:
10mins Warm up on treadmill @ 12.0km (8mpm) 2k
2x30sec single leg squats powerplate
Leg raise using swiss roman chair 3x12 (Superset)
Swiss Ball Plank 2x30sec 1x45sec (Superset)
Powerplate plank 1x45secs
Bench Press 3x8reps 12.5kg each side
Wide grip pull ups 3x8reps (assisted) 19kg
Front Squats 3x6reps 15kg each side
Glute press 2x6rep per leg 55kg and 65kg
Rainworth loop
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.4 Miles | 40:00 | 7:24 / Mile | Easy | Nike Triax Structure |