Gympal
Treadmill

Treadmill

5km/h, 7 incline. second set is cooldown
Set
KM
Duration
1
Bent Over Row (Barbell)

Bent Over Row (Barbell)

felt the twinge in lower abdomen… odd
Set
KG
Reps
RPE
1
2
3
Bench Press (Barbell)

Bench Press (Barbell)

no spotter. being careful.
Set
KG
Reps
RPE
1
2
3
Shoulder Press (Dumbbell)

Shoulder Press (Dumbbell)

per arm weight triceps seem to be limiting factor? was following bench though… perhaps swap this for something less tricep reliant.
Set
KG
Reps
RPE
1
2
3
Lunge (Dumbbell)

Lunge (Dumbbell)

at almost 120kg bodyweight, counted per leg (20 steps is 10 lunges) total additional weight
Set
KG
Reps
RPE
1
2
3