Gympal
Treadmill

Treadmill

6 incline 4.5km/h. had a few drinks so a bit rough ahah
Set
KM
Duration
1
Bent Over Row (Barbell)

Bent Over Row (Barbell)

down to 50 to protect back and focus on deeper bend
Set
KG
Reps
RPE
1
2
3
Bench Press (Barbell)

Bench Press (Barbell)

warm up at 20, then 40, up to 60. 60 feels good as a working set. prev was struggling for 5 reps at 70kg
Set
KG
Reps
RPE
1
2
3
Lateral Raise (Machine)

Lateral Raise (Machine)

stuck to 13.75 per side. based on rirst set, can prob have a go at 15 per side next time.
Set
KG
Reps
RPE
1
2
3
Bicep Curl (Cable)

Bicep Curl (Cable)

Set
KG
Reps
RPE
1
2
3
Triceps Pushdown

Triceps Pushdown

35 on that orher one. believe 2 to 1
Set
KG
Reps
RPE
1
2
3