[johnacc]

Tue 4th Sep 2007

200m Sprint Intervals ( ~ 1:1.5 Ratio)

1 x 200m (Untimed)
Rest
1x 200m (Untimed)
Rest
1 x 200m (Untimed)
Rest
1x 200m (Untimed)
Rest
1 x 200m (Untimed)
Rest
1x 200m (Untimed)
Rest

Seated Rows 1 x 10 @ 49kg (108lbs)
Seated Rows 1 x 10 @ 56kg (123lbs)
Seated Rows 1 x 10 @ 56kg (123lbs)
Seated Rows 1 x 4 @ 70kg (154lbs)

Lat Pull Down 1 x 10 @ 56kg (123lbs)
Lat Pull Down 1 x 10 @ 56kg (123lbs)
Lat Pull Down 1 x 8 @ 63kg (139lbs)

Rear Deltoids 1 x 10 @ 35kg (77lbs)
Rear Deltoids 1 x 10 @ 42kg (93lbs)
Rear Deltoids 1 x 10 @ 42kg (93lbs)

Pull Overs 1 x 10 @ 49kg (108lbs)
Pull Overs 1 x 10 @ 56kg (123lbs)
Pull Overs 1 x 10 @ 63kg (139lbs)

Swimming 300 metres (0.19 miles)

Comments

Hi Greg, I added some sprints into todays workout as I think it's a good idea for gaining some speed for playing football. I'll probably do this once a week and time them. I'll see if I can find a track near my house.

I also got weighed today on the body fat analyser at the gym:-

Stats (22nd July 2007 - 4th Sep 2007)

Height 5'11 (1.79m)

Original Weight 12st 7lb (79.4kg) Current Weight 13st 2lb (83.2kg)
Original Bodyfat 15.8% Current BodyFat 16.2%
Original Lean Mass 66.9kg Current Lean Mass 70.1kg
Original BMI 24.7 Current BMI 25.5