W6 D1 - Back on Track

First day back in the gym for nearly a week so I made it a good one!

Started off with my normal warm up - 10 minutes on recliner bike plus mobility drills.  Then into the resistance and fitness training.

I've promoted myself to 'intermediate' so did the 10 to 1 repetitions and this time super-setted them (so did all of the 10's, then all of the 9's, etc, with as little rest as possible between them).  Looking back at my Week 2 journal, I did this workout in less time than before, even though I was doing twice as much work!  My circuit included:

• Deadlift with weighted bar - red number 3 - was a little light but I used the same one for ...
• Shoulder dislocated with weight bar (red number 3)
• Band pull across chest (yellow/strong band, single width)

My week 2 CV finisher was jumping jacks but that was how I damaged my knee so this time I did 3 x 1 minute on level 5 of the rowing machine (with approx 2 minutes rest in between), increasing the distance each time from 207 to 231 to 241 metres. By the end my heart rate was up at 149 BPM so working hard!

That should have ended the session but I did a 'cool down' on the cross-trainer for 20 minutes on level 4. And because I found the TV channel was playing a comedy programme I like, I stayed for a further 18 minutes until I literally got kicked out of the gym.  A great session followed by a  painful foam roller session when I got home.