Another week at the Gym

Back at the gym today after missing a couple of Fridays due to other commitments. However, I did do a couple of sessions on the exercise bike, 30 mins, varying difficulties/speed, 8 miles, to make up for missing those gym days.

So, today's set:

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 6kg dumbbell across hips 10 reps, 10 sec hold. 5 single leg glute bridges (each leg), 5 sec hold each.
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Run/walk on treadmill (2km in 13:30 mins)
• Seated rows 8kg 10 reps (kept arms extended so just worked scapular muscles), 10 kg 3 x 10 reps.
• Wobble board 4 mins (5 squats)
• Trunk twist using cable weights 6kg 2 x 10 reps 
• Chest fly with cable weights (4kg 2 x 10 reps) 
• Tricep extensions using cable/rope 8kg 2 x 10 reps 
• Ab crunch machine 20kg 10 reps, 25kg 10 reps 
• Leg Press 41kg 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3kg 5 x 5 reps
• Lying on the floor, starting with elbows by my side, arms bent 90 degs, then pushing weight upwards against gravity, straightening the arm (modified front raise) 4kg 3 x 10 reps.
• Reverse abs 2 x 10 reps, Plank 2 x 35 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs/lats.

As ever, the limiting factor on the run was my right butt/hip. Pain kicked in after 3 mins running. Painful/sore through this afternoon in spite of icing it. Generally tired this afternoon, as usual. My right calf muscle coped a lot better with the run today, which is an improvement.