Shortened my routine up a bit. I feel a bit stressed about going to the gym when I get off at 5 pm. There’s usually lots of folks there and that interferes with my plans. I just don’t want to be stressed when I work out so I did only two sets and not my usually three but I did up quite a bit of weights.

And then I ran for 12 minutes – it’s amazing I would have guessed I could run 3 minutes – that’s why I choose that time for my first test. I will run 20 minutes in a few weeks no problem and that will be an amazing feeling.

Built: I'll stick to the gym. Only problem I have is when I work weekends - like the coming one - there's no way I can make it for a workout - they open one hour before I have to be at work and even with my 40 minutes routine I can't make it on time. And they have closed by the time I get off. So I average 3 times a week instead of 4.


Warm up: 3 minutes rowing = 650 meters

Lever Seated Leg Press: 1x12 80kg 1x12 90 kg
Lever standing hip extension: 1x12x2 30kg 1x12x2 35kg
Lever chest press: 1x12 20kg 1x12 25kg
Lever shoulder press: 2x10 15kg
Pulley Row: 1x12 30kg 1x12 35 kg
Back stretch: 1x12 35kg 2x12 40kg
Stomach crunch: 2x12 40kg

Cardio:

12 minutes running at 6,5km/h = 1,3 km

Polar A5 says: Total time: 0:41:04 Average Pulse: 138 In zone: 30:48 Kcals burned: 353