What I did tonight!
To warm up.. 3 rounds of
400m on rower
2mins at 10k on the tready
followed by (3 x 8-10) supersets of
Squat (15kg of squat rack) + Bent over Row (12.5kg)
Dumbbell incline Chest press (6kg) + Crunches
Then a low weight, high rep (12) superset of
Shoulder Press (7.5kg) + Static Lunges (each side)
Back to (3x 8-10) supersets of
Seated Hamstring Curl (30kg) + single arm French Press (4kg)
then a low weight, high rep (12) set of
bicep curls (4kg)
Then a 3 x 8-10 superset on the pulley machine (/4)
Overhead Tricep Extensions + trunk rotation (each side) at 30kg
Finishing off with a quick cardio
2mins at 10k on the tready
And my food Totals..
Would have been fine aside from finishing off the chocolate!
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