Fiddled again. Doing double sets on Sunday was fine, but today it was after work, so I have a lot less in me – instead I did 3 sets of all machines. That feels very good – and with the 20 minutes of cardio – counting 2 minutes of warm down – it takes an hour. Perfect.


Warm up: 2 minutes walking at 4,5 km/h at 12 percent incline and 4 minutes walking at 4,5 km/h at 10 percent incline

Lever Seated Leg Press: 3x12 70kg
Lever standing hip extension: 3x12x2 25kg
Lever chest press: 3x12 20kg
Lever shoulder press: 2x10 10kg
Pulley Row: 3x12 25kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg 1x12x40 kg

Cardio:
1000 meter rowing = 4:56:07
6 minutes bicycle at levels 6 = 2,05 km

Polar A5 says: Total time: 1:00:03 Average Pulse: 118 In zone: 28:33 Kcals burned: 339 BMI: 33,1