winter weight training no. 1 - 15

the lunge, this is my main strength exercise, working on the main muscle groups for powering the pedals

冬のウエートトレーニングは今まで15回

毎回
ちょっとずつ
ウエートアップ
リピートダウン

squatから
lunge & 1 leg squat
がメーンになりました

二つのエクササイズはサイクリストにとって
良いトレーニングだと思う

今までの15回のジムワークは下に
書いてあります

これからもがんばりま〜す!

I'm continuing to focus on gym training this winter. 15 gym sessions so far.

Gradually increasing the weight, reducing the reps.

My main focus has shifted from the squat to the lunge and 1 leg squat.

Both are excellent exercises for cyclists.

Below are the 15 sessions so far.

Will keep at it!

the 1 legged squat, this really teaches the muscles in the legs how to work efficiently and effectively

friday november 3 no. 1
stepping 10 mins
squat 25 kg x 25 × 5
bench press 25 kg x 15 × 3
sit ups L2 × 20 x 3
back ext L2 × 20 x 3
stepping 10 mins

tuesday november 7 no. 2
stepping 8 mins
squat 30 kg x 20 × 5
bench press 20 kg x 20 × 3
sit ups L2 × 30 x 3
back ext L2 × 30 x 3
stepping L20 x 40 mins

friday november 11 no. 3
stepping 8 mins
squat 35 kg x 20 × 5
bench press 25 kg x 20 × 3
sit ups L2 × 35 × 3
back ext L2 × 40 x 3
leg ext 50 kg x 20 × 5
leg press 114 kg x 20 × 5
stepping L20 x 30 mins

monday november 14 no. 4
running 10 mins
lunges 10 kg DB x 20 × 5
bench press 25 kg x 20 × 3
sit ups L2 × 40 x 3
back ext L2 × 50, raised x 40 × 2
leg ext 54 kg x 18 × 5
running 30 mins

thursday november 17 no. 5
running 10 mins
squat 43 kg x 20 × 5
bench press 25 kg x 20, x 15 (rib pain)
sit ups L2 × 45 × 3
back ext L2 × 60
leg press 120 kg x 20 × 5
running 15 mins

barbell row, working the core and upper body, good for holding good position for long periods on the bike

saturday november 19 no. 6
stepping 8 mins
squat 53 kg x 18 × 5
sit ups L3 × 50 x 3
back ext L3 × 70
leg press 127 kg x 18 × 5
leg ext 59 kg x 18 × 5
running 10 mins

tuesday november 22 no.7
running 5 mins
squat 60 kg x 15 × 5
bench press 20 kg x 20, 25 kg x 15 × 2
sit ups L3 × 55 × 3
back ext L3 × 80 x 3
leg ext 64 kg x 15 × 5
leg press 134 kg x 15 × 3, 141 kg x15 × 2
stepping 5 mins

thursday november 24 no. 8
running 5 mins
bench press 25 kg x 15 × 3
sit ups L3 × 60 x 3
back ext L3 × 90 x 3
squat 76 kg x 12 × 4
leg ext 68 kg x 15 × 5
running 5 mins

friday november 25 no. 9
rollers
free weights
squat 80 kg x 12 × 3
lunges 40 kg x 15 x both legs, 50 kg x 12 both legs x 2
bent over row 35 kg x 12 × 3
bench press 30 kg x 12 × 3
machine training
leg curl 64 kg x 12 × 3
leg press 141 kg (max) x 12 × 3
stepping 5 mins

tuesday november 28 no. 10
stepping 5 mins
bench press 30 kg x 12 × 3
squat 83 kg x 12 × 3
lunges 68 kg x 12 x both legs x 3
bent over row 41 kg x 12 × 3
sit ups L4 × 65 × 2
back ext L4 × 100 × 2
machine training
leg ext 73 kg x 12 × 3
leg press 141 kg (max) x 25 × 3
latt pull down 36 kg x 15 × 3
stepping 5 mins

back extension, need to keep the lower back strong as I get older!

thursday december 1 no. 11
running 5 mins
lunges 78 kg x 10 x both legs x 3
1 leg squat 43 kg x 10 x both legs x 3
bent over row 43 kg x 12 × 3
bench press 30 kg x 12 × 3
leg press 141 kg (max) x 30 × 3
back ext 10 kg x 15 × 3
sit ups L2 × 10 kg x 40, x 20
stepping 5 mins

saturday december 3 no.12
stepping 5 mins
leg press 141 kg (max) x 35 × 3
lunges 83 kg x 10 x both legs x 3
1 leg squat 53 kg x 10 x both legs x 3
bent over row 43 kg x 12 × 3
bench press 30 kg x 12 × 2
stepping 5 mins

tuesday december 6 no. 13
stepping 5 mins
lunges 88 kg x 10 x both legs x 3
1 leg squat 58 kg x 10 x both legs x 3
bent over row 50 kg x 10 × 3
back ext 10 kg x 20 × 3
sit ups L2 × 10 kg x 20 × 3
bench press 30 kg x 10 × 3
leg press 141 kg (max) x 35 × 1
stepping 5 mins

thursday december 8 no. 14
running 5 mins
lunges 93 kg x 10 x both legs x 3
1 leg squat 63 kg x 10 x both legs x 3
bent over row 53 kg x 10 × 3
bench press 30 kg x 10 × 3
back ext 12 kg x 20 × 3
sit ups L2 × 12 kg x 20 × 3
latt pull down 41 kg x 12 × 3
leg press 141 kg (max) x 35 × 1
stepping 5 mins

saturday december 10 no. 15
trainer
lunges 98 kg x 10 x both legs x 3
1 leg squat 68 kg x 10 x both legs x 3
bent over row 53 kg x 10 × 3
bench press 30 kg x 12 × 3
back ext 15 kg x 20 × 3
sit ups L2 × 15 kg x 20 × 3
stepping 5 mins

the leg press, not as effective as free weights but a good way to finish a gym session...