Walking
SETS
DISTANCE & TIME
1
0.8km - 8min 0s
Cycling
SETS
DISTANCE & TIME
1
1.6km - 5min 30s
Preacher Curl (Machine)
SETS
WEIGHT & REPS
W
9kg x 8 reps
1
14kg x 7 reps
Best 1 Rep Max
2
10.1kg x 8 reps
3
12.6kg x 8 reps
Best Volume
Lateral Raise (Machine)
SETS
WEIGHT & REPS
W
9kg x 8 reps
1
18kg x 8 reps
2
23kg x 8 reps
Best Volume
3
27kg x 5 reps
Best Weight
Best 1 Rep Max
Incline Chest Press (Machine)
5.5 start weight elbow injury held me back massively
SETS
WEIGHT & REPS
W
15.5kg x 8 reps
1
25.5kg x 8 reps
2
30.5kg x 7 reps
Best 1 Rep Max
3
30.5kg x 4 reps
Leg Press (Machine)
75kg start
SETS
WEIGHT & REPS
W
90kg x 8 reps
1
95kg x 8 reps
2
97.5kg x 8 reps
3
100kg x 8 reps
Best Weight
Best Volume
Best 1 Rep Max
Lying Leg Curl (Machine)
SETS
WEIGHT & REPS
W
18kg x 10 reps
1
27kg x 8 reps
2
29.3kg x 8 reps
3
32kg x 6 reps
Best 1 Rep Max
calf press vertical
SETS
WEIGHT & REPS
W
32kg x 8 reps
1
52kg x 8 reps
2
59kg x 8 reps
3
66kg x 8 reps
Best Weight
Best Volume
Best 1 Rep Max
Squat (Bodyweight)
SETS
REPS
1
8 reps
2
8 reps
3
8 reps