winter weight training no. 16 to 23

mark the mechanic

今までのジムは23回です。16～23は下に書いてあります。

足が強くなっているかな⁉

昨日のハイライトは141 キロ x 40 回 x 5 セット (200 回 OR 28,200 キロ!).

その以上はバイクでストレンスワーク&ペダリングワーク
をやっています

春にロードでどうになるか?
楽しみにしています

どきどきわくわく

23 visits to the gym now. 16 to 23 summarized below.

The legs are getting stronger?

Last night's highlight was 141 kg x 40 reps x 5 sets (200 reps or 28,200 kg! ha ha).

I'm complimenting this with on the bike strength work and pedaling drills.

I'm excited to see how this translates to real road riding come spring....

having this bike set up permanently in the garage means I can jump on any time, which is great in winter

monday 12th no. 16
lunges 103 kg x 10 x both legs x 3
1 leg squat 73 kg x 8 x both legs x 3
bent over row 53 kg x 10 × 3
bench press 30 kg x 12 × 3
sit ups L2 × 17.5 kg x 20 × 3
back ext 17.5 kg x 20 × 3
latt pull down 45 kg x 10 × 3
leg press 141 kg (max) x 35 × 3
running x 5 mins

wednesday 14th no. 17
stepping 5 mins
lunges 105 kg x 10 x both legs x 3
1 leg squat 75 kg x 8 x both legs x 3
bent over row 55 kg x 10 × 3
bench press 30 kg x 10 × 3
latt pull down 45 kg x 10 × 3
leg press 141 kg (max) x 35 × 1
stepping x 5 mins

friday 16th no. 18
trainer
lunges 110 kg x 8 x both legs x 3
1 leg squat 65 kg x 8 x both legs x 3
bent over row 55 kg x 10 × 3
bench press 30 kg x 10 × 3
latt pull down 45 kg x 10 × 3
leg press 141 kg (max) x 30 × 1
stepping x 5 mins

saturday 17th no. 19
lunges 115 kg x 8 x both legs x 3
1 leg squat 68 kg x 8 x both legs x 3
bent over row 55 kg x 10 × 3
bench press 30 kg x 10 × 3
latt pull down 45 kg x 10 × 3
leg press 141 kg (max) x 50 × 1
stepping x 5 mins

monday 19th no. 20

wednesday 21st no. 21
lunges 120 kg x 8 x both legs x 3
1 leg squat 80 kg x 8 x both legs x 3
bent over row 55 kg x 10 × 3
bench press 30 kg x 10 × 3
back ext 12.5 kg x 15 × 3
sit ups L2 × 12.5 kg x 25 × 3
latt pull down 45 kg x 10 × 3
leg ext 77 kg (max) x 12 × 3
leg curl 64 kg x12 × 3
stepping x 5 mins

saturday 24th no. 22
trainer
lunges 118 kg x 8 x both legs x 3
1 leg squat 83 kg x 6 x both legs x 3
bent over row 53 kg x 10 × 3
bench press 30 kg x 10 × 3
back ext 15 kg x 15 × 3
sit ups L2 × 15 kg x 25 × 3
latt pull down 45 kg x 10 × 3
leg ext 77 kg (max) x 12 × 3
stepping x 5 mins

monday 26th no. 23
lunges 118 kg x 8 x both legs x 3
leg press 141 kg (max) x 40 × 5
back ext 15 kg x 20 × 3
sit ups L2 × 15 kg x 25 × 3
bench press 30 kg x 12 × 3
leg ext 77 kg (max) x 12 × 5
leg curl 68 kg x 12 × 3
stepping x 5 mins