Sunday Weights

I went into the gym a bit later than usual, around 3.30pm - not sure why though. Anyway the workout was okay, a bit longer than my usual weight session. A typical weight session lasts for around 45mins for me, and a good cardio one is usually an hour. This one lasted 1hour 10mins, and I didn't take my time either - not much rests between sets or different exercises.

5 min warm up on the bike, level 9 speed always about 115. 3.8km
15 * 3 @ 56kg on the seated row. Each set with a different grip.

[Circut]
15 * 3 @ 56kg Chest Press
15 * 3 @ 35kg Rear Deltoid Machine
15 * 3 Seated Dip

10 mins on the stair master
  • 5 mins at level 9
  • 1.30mins at level 12
  • 30secs at level 14
  • 3mins at level 9 taking two steps at a time
15 * 3 @ 22.5kg free weight seated chest press
15 * 3 @ 22.5kg raised front row
12 * 3 @ 11.25kg each underhead tricep extension on the pulley machine
10 * 3 @ 14kg free weight bicep curl
15 * 3 @ 40kg over head tricep extension
10 * 3 pushups with the last one in each set held for 10 secs.

I am quite happy with that workout. Tomorrow morning is Spin, and tomorrow evening I should have a buddy to go lifting with which I am sortta looking forward to. Will see what happens.

I have a rather big rant about gym people.. I'll do that later - mainly due to the fact that I have to make my tuna salad dinner now nad I don't want to be eating anything big after 7pm. How things have changed..
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