Legs were feeling pretty heavy from the cycle in yesterday and this morning…
I upped the weight on all of the exercises compared to the first round, and noticed! I completed the rep range on all of the exercises except for the DB chest press, where I only managed 7 reps on the last set. I will probably stick at these weights for most of the exercises until I can hit the top rep range before increasing the weight further.
|UPPER A||weight used|
|Exercise||Sets||Reps||Rest||SET 1||SET 2||SET 3|
|Bench Press||3||6 – 8||2- 3 mins||62.5kg||62.5kg||62.5kg|
|Rows||3||6 – 8||2- 3 mins||52.5kg||52.5kg||52.5kg|
|Incline DB Press||3||8 – 10||1 – 2 mins||24kgx8||24kgx8||24kgx7|
|Lat Pull Downs||3||8 – 10||1 – 2 mins||61.3kgx10||61.3kg||61.3kg|
|Lat Raises||2||10 – 15||1 min||8kgx10||8kgx10|
|Tricep Pushdown||3||10 – 12||1 min||54kg||54kg||54kg|
|Dumbell Curls||2||10 – 15||1 min||14kg||14kg|
Followed this up by a chicken Katsu curry from the staff canteen. Roughly 1.5 chicken breasts battered, heap of rice and lots of katsu sauce. Not the healthiest, but tasted great. I tried to resist picking up a chocolate bar or some yoghurt and fruit/oats before the cycle home later on.
The ride home..