Originally Posted by

**Goodwinm**
Session 22/11/13

Treadmill

4mph - 2minutes (walk)

6mph - 2 minutes (jog)

7.5mph - 2 minutes (jog)

4mph - 4 minutes (walk)

**Barbell Squats (threes)**

20kg x 20

60kg x 10

100kg x 3 (felt heavy!)

100kg x 3. (Felt heavy too!)

100kg x 3 (moved hands closer togethor. Felt more in control!)

110kg x 3 (sweet)

110kg x 3

60kg x 10

Total - 3,160kg

Leg press (threes)

59kg x 10

107kg x 3

107kg x 3

120kg x 3

120kg x 3

134kg x 3 (easy!)

134kg x 5 (had to be done, can't go any heavier on machine!)

80kg x 10 (hard these were lol)

Total - 3,234kg

**Calf raises (on leg press machine) (threes)**

59kg x 20

95kg x 3

120kg x 3

120kg x 3

134kg x 3

134kg x 3

134kg x 3

66kg x 20 (buuuuuuurrrnnn!!!)

Total - 4,711kg

**Leg curl (threes)**

18kg x 20

23kg x 10

41kg x 3

50kg x 3

59kg x 3

64kg x 3 (felt awkward and harder)

77kg x 3 (same)

Think I didn't have the seat adjustment right!

18kg x 20

Total - 1,823kg

**Leg extension (threes)**

18kg x 20

55kg x 3

64kg x 3

77kg x 3

82kg x 3

91kg x 3

91kg x 10 (burn!)

59kg x 10

18kg x 20

Total - 3,327kg

Legs done and DONE!

**Barbell Bench Press**

20kg x 20

60kg x 3

60kg x 3

65kg x 3

70kg x 3

75kg x 3

60kg x 10 (sloppy last few reps)

Total - 1,990kg

Miltary Press (threes)

Arms fucked after benching!!

20kg x 20

45kg x 3

50kg x 3

55kg x 3

60kg x 3

65kg x 1 (daft decision)

Total - 1,095kg

**Barbell push press**

60kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 3

Total - 900kg

**Tricep extensions *upside down v*(threes)**

Peg 5 x 10

Peg 15 + 2.5kg plate x 3

Peg 15 + 2.5kg plate x 3

Peg 15 + 2.5kg plate x 3

Peg 15 + 5kg plate x 3

Peg 15 + 5kg plate x 3

Peg 15 +10kg plate x 3

Peg 15 + 10kg plate x 3

Peg 15 + 10kg plate max reps = 4

Peg 5 x 10 (x2)

**Cable bicep curl. (Threes)**

Peg 5 x 10

Peg 12 x 3

Peg 12 x 3

Peg 12 x 3

Peg 12 x 3

Peg 15 x 2

Peg 12 x max reps = 4

Peg 6 x 10 (last 4ish reps partials)

Done.

Holy crap. Must have been here 2 and a half hours! Not good!! I try and keep under 1hr 30!!

I just thought i'd add up total weight for most exercises, so see if its obvious which areas I am neglecting. Makes for interesting reading I think!

****Fought off the urges to walk to McDonalds on the way back from gym and grab some Big Macs! Got pasta at home, and something from the freezer!!****

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