Good workout. But I did find out during my stomach crunches that the slight kink I have in my back since sleeping on a couch bed for two nights at my brothers cabin is not to be messed with.

My stats surprise me – mainly that I did the whole thing almost five minutes faster than I usually do, then that my average HR really has fallen of and finally that I burned so many fewer calories.

Seems to me shape is better.


Warm up: 3 minutes rowing

Lever Seated Leg Press: 1x6 110kg 1x8 100 kilos 1x10 90 kg
Lever standing hip extension: 1x6x2 60kg 1x8x2 50kg 1x10x2 45kg
Lever chest press: 1x6 40kg 1x8 30kg 1x10 25 kg
Lever shoulder press: 1x6 22,5kg 1x8 20kg 1x10 17,5
Pulley Row: 1x6 30kg 1x8 25kg 1x10 20 kg
Back stretch: 1x6 50kg 1x8 45kg 1x10 40kg
Stomach crunch: 2x10 45kg

Cardio:

16 minutes running at 6,1km/h, 1 minute at 6,5 km/h, 1 minute at 7,0 minute, 1,5 minute at 7,5 km/h and 0,5 minute at 8,0 1,3 km

Polar A5 says: Total time: 0:51:57 Average Pulse: 129 In zone: 31:56 Kcals burned: 373