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4 Reps

Sunday, my usual heavy weight day. However this time I decided to go for less weight and more reps, just to keep things interesting.

Usual 5min warm up on the cross trainer - hit the 20's and managed 1.35km, but I was gunning it. Then a series of weights then 10mins on the stair master. Yes, I made my target and instead of doing 20mins I done 10 - that woman is a fqn nutter :)

5mins on the cross trainer level 9
15 * 4 @ 42kg on the lateral raise
15 * 4 @ 49kg on the lateral pull down
15 * 4 @ 49kg on the chest press
15 * 4 @ 11kg on the pully machine - triceps extensions
15 * 4 @ 14kg free weight arm curls
10mins on the stair master:

• 5mins @ level 8
• 1.30secs @ level 12
• 2mins @ level 8 - taken two at a time
• 1.30secs @ level 8.

5mins on the treadmill:

• 1min @ speed 12 - no incline
• 1min @ speed 9 - incline 1.5
• 1min @ speed 13 - no incline
• 30secs @ speed 9 - incline 2
• 30secs @ speed 10 - incine 3
• 30secs @ speed 9 incline 4.5

I wanted to do some skipping too, but the foopin studio was being used, so I didnae get to do that. I ran 3miles on Sunday night too - went and bought myself one of those nike+ thangs, well worth it I think. I didn't get to do any golf on Sunday as it was Fathers Day.

Weight @ 3pm - 112.8kg

• training (59)