Tuesday 30th July 2013

SPIN followed by Seated Leg Curl 60kg x17x11x10 (90s rest)

Later in afternoon 500m rowing challenge – 1:33.8

Then in the evening a Chest & Tricep session to help motivate a friend

Smith Bench Press 120kg x5x5x3 (rest approx 2 minutes)

Smith Incline Bench 90kg x10x8 (rest approx 60-90 secs)

DB Bench 34kg x12x12 (rest as long as it took for Nathan to do his set)

Machine Chest Press (High position to imitate decline bench) 80kg x12x12 (rest as above)

DB Flyes 9kg x40

DB Overhead Extension 38kg x12x9 (rest as above)

Dips x12x12 (rest as above)

Tricep Pushdowns 15kg x40