Day 26 - Freeletics Day 6

Sunday 16th March

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Monday 17th March - Gym workout

One thing I wish to mention is the recovery time. Although I still ache, I only really ache on my Gastrocnemius (see image)

It feels better than last week when I found it difficult to move around.

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1. Stretching - This is similar every day and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

Wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 1 x 10 second hold

Cat stretch - 3 x 10 seconds
Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

Lunges - 2 x 10 each leg

Pelvic lift into bridge – 1 x 20 lifts

Plank - 3 x 20 seconds (I am now able to perform this easier - The first time I tried it I lasted under 10 seconds), pathetic, but we all start somewhere.

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2. Gym workouts

Today I want to focus on my abs, shoulders, biceps, chest and arms.

Shoulders
1. Arnold dumbbell press            -  3 sets, 10 reps, 10 kgs
2. Two armed row                      -  3, 10, 27 kgs
3. Chin assists                             -  6, 10, 59 kgs assist

Forearms
1. Finger curls                             -  3, 10, 6 kgs
2. Seated wrist curl                     -  3, 10, 12 kgs

Biceps
1. Concentration curls                 -  3, 8, 12 kgs
2. Dip assists                              -  6, 10, 59 kgs assist

Chest
1. Incline dumbbell press             -  3, 10, 15 kgs
2. Bent arm pull over                   -  3, 10, 12.5 kgs
3.  Incline Barbell bench press     -  3, 10, 15 kgs + bar

Abs
1. 3/4 sit-up - 2 x 20
2. Bent knee hip raise - 1 x 10
3. Dumbbell side bend - 2 x 10 x 16 kgs
4. Flat leg lying raise - 2 x 15
5. Standard sit-up - 2 x 25

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Updated image of me.
17/03/14

I believe I can now start to see a glimmer of some abs . . . just a note to add. A member of the gym staff of a well known local leisure centre told me that i am too old to get abs . . . Is he correct?