Tuesday

15-7-26

High row

• 62.5kg x 10
• 60kg x 10

Life Fitness Incline Press

• 105kg x 6
• 98kg x 12

Pec Dec

• 84kg x 8
• 56kg x 12

Life Fitness Wide Row

• 91kg x 8
• 84kg x 12

DB Curl

• 18kg x 8
• 15kg x 13

Push Downs

• 175 x 10
• 175 x 7
• 155 x 10

Monday

14-7-26

Pendulum Squat

• Warm ups sets
• 70kg x 12

Back Extensions

• Warm up sets
• 85kg x 8

Seated Leg Curl

• 119kg x 10
• 98kg x 13

One Legged Leg Extension

• 42kg x 12
• 35kg x 10
• 35kg x 9

Standing Calf Raise

• 160kg x 12
• 60kg x 8
• 160kg x 7

Steps: 18626

Calories: 5548

Protein: 190g