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[Deleted User] · 2011-07-29 18:22:15

Hey guys. I recently got into gymming again after hurting my knee at the Dublin Marathon. I started going to gym again a month ago. I weighed 14 stone but am now down to 13 and a half stone. I go to the gym 5 times a week usually for between 2-3 hours and go for an outside run once a week. On a normal gym day: I'd run on…

29-07-2011 6:22pm

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[Deleted User]
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Hey guys. I recently got into gymming again after hurting my knee at the Dublin Marathon. I started going to gym again a month ago. I weighed 14 stone but am now down to 13 and a half stone. I go to the gym 5 times a week usually for between 2-3 hours and go for an outside run once a week.

On a normal gym day:
I'd run on threadmill for 10km at 12.5kmph:
Crosstrainer for half an hour
Bike for 20 minutes
Do 10 supported chin ups(40 kg)
Do circuits of fixed weight machines ie leg press, lateral press
Do 4x25 sit ups with 5kg medicine ball thrown at my chest
Benchpress 3x10 30kg
Squat 3x10 40kg
Warm down doing Planks, side planks,supermans and stretching

I am not sure where to go from here.I only started squats and benchpressing in the last month so the arms and core are very sore. Also thinking of joing a kettlebell class would this be worthwhile?

I just want to be generally fit and get some upper body strength ie even be able to do one unsupported chinup. Any advice would be greatly appreciated.

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