Well, after finally having found the love for exercise again in the back end of last year thanks to finding weightlifting again, i thought I'd keep a log of it here to see how I get on trying to get back to triathlon. My ankle is still useless, so i'll be limiting running to once a week, and attempting to either swim or cycle (gym/spin bikes at the mo as mine is out of the house while we try to sell it) most every day, along with weightlifting four/five times a week. It's either going to work very well, or my first tri in two years will be a colossal clusterfuck
Monday:
20 mins stairs
Leg press: 7 sets (4 warmup) - 100kg x 12, 150kg x 12, 150kg x12, 200kg x 12; 250kg x 16, 280kg x 12, 300kg x 8.
Standing leg curls 5 sets (2 warmup) - 30kg x 15, 40kg x 15; 60kg x 15, 70kg x 12, 75kg x 12
Stiff-legged deadlift - 50kg x 15, 60kg x 12, 70kg x 10, 70kg x 8
Leg extensions - 35kg x 20, 55kg x 20, 75kg x 18, 85kg x 12
Front squat - 20kg x 10, 50kg x 8
Back squat - 50kg x 10, 95kg x 30 (this took ages and was very very hard).
20 mins easy spin
Tuesday:
Legs toast from monday, so planned morning session didn't happen, then work limited time in the evening so lifted only.
Flat DB press (3 warmup) - 14kgDBs x 10, 18kgDBs x 10, 22kgDBs x 10; 26kgDBx x 9, 28kgDBs x 6, 28kgDBs x 4
Incline DB flye - 14kgDBs x 11, 16kgDBs x 10
DB pullover - 20kg x 10, 20kg x 10
Tricep rope extensions - 12.5kg x 12, 17.5kg x 12, 21kg x 11
Lying cable extensions - 10kg x 12, 15kg x 12, 21kg x 9
DB overhead extension - 16kg x 10, 16kg x 10, 18kg x 8
Tomorrow is a rest day from weights and planning a swim and cycle (can see my legs still hurting though...)