Gym - 21st July

There were two reasons I had to go to the gym today: 

1) My gym attendance last week was awful - It resulted in my energy levels hitting an all time low and not sleeping very well. This is why exercising is so addictive! It enhances your mood, makes you sleep much better and just makes you feel a lot better about yourself. 

2) I definitely had one too many raw chocolate brownie fingers today… 

Workout: 

35 min run (6.02K): 

- I started at speed level 9.5 then increased it by 0.2 every 5 mins for half an hour.

- After this, I reduced the duration and increased the intensity for the final push! 

- Increase the speed from 10.5 to 11.0 for 1 minute

- level 11.5 for 1 minute 

-  12.5 for 1 minute

- 13 for 3o secs

- Finally, as fast as you can go (15.5) until you feel like you're going to fall off the treadmill. 

- Rapidly decrease the speed to a low jog to warm down. 

Weights:

Chest press - 70lb 31.5kg 3sets 10reps

Row - 3 sets, 10 reps 90lbs

Legs Press - 2 sets 10 reps at 190lbs,  1 set 10 reps 210lbs, 1 set 10reps 230lbs, 1 set 10 reps 250lbs (112.5) 

Bike (8.69K): 

30 minutes - resistance setting 17

Rowing Machine

500m sprint to finish the workout

Feeling good! 

***

Below is a photo I took this evening (Monday 21st), whilst taking my dog on a walk through the sweetcorn fields where I live. It was such a beautiful evening. There is no place I rather be when the English countryside looks like this. Simply idyllic.