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Cycling (stationary)
- 00:22:30 | 14.9 km | 37 km/hr | 5.5 % 469
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Preacher Curl
- 31.8 kg x 10 reps 18
- 31.8 kg x 10 reps 18
- 31.8 kg x 10 reps 18
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Lying Barbell Triceps Extension
- 31.8 kg x 10 reps 18
- 31.8 kg x 10 reps 18
- 31.8 kg x 10 reps (PR) 18
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Barbell Curl
- 45.4 kg x 12 reps 23
- 45.4 kg x 12 reps 23
- 45.4 kg x 12 reps (PR) 23
- 27.2 kg x 7 reps 16
- 27.2 kg x 7 reps 16
- 27.2 kg x 7 reps 16
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Close-Grip Barbell Bench Press
- 61.2 kg x 12 reps 79
- 61.2 kg x 12 reps 79
- 61.2 kg x 12 reps (PR) 79
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Close-Grip EZ Bar Curl
- 31.8 kg x 12 reps 19
- 31.8 kg x 12 reps 19
- 31.8 kg x 12 reps (PR) 19
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Wide-Grip Standing Barbell Curl
- 27.2 kg x 7 reps 11
- 27.2 kg x 7 reps 11
- 27.2 kg x 7 reps (PR) 11
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Close-Grip Standing Barbell Curl
- 60 kg x 7 reps 26
- 60 kg x 7 reps 26
- 60 kg x 7 reps (PR) 26
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Dumbbell Bicep Curl
- 11.3 kg x 12 reps 28
- 11.3 kg x 12 reps 28
- 11.3 kg x 12 reps 28
- 11.3 kg x 12 reps 28
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Dips - Triceps Version
- 20 reps 90
- 20 reps 90
- 20 reps 90
- 20 reps (PR) 90
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Close Grip Push-Up
- 15 reps 24
- 15 reps 24
- 15 reps 24
- 15 reps (PR) 24
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Front Plate Raise
- 11.3 kg x 20 reps 10
- 11.3 kg x 20 reps 10
- 11.3 kg x 20 reps 10
- 11.3 kg x 20 reps (PR) 10
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Dumbbell Side Lateral Raise
- 4.5 kg x 15 reps 35
- 4.5 kg x 15 reps 35
- 4.5 kg x 15 reps 35
- 4.5 kg x 15 reps 35
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Concentration Curls
- 11.3 kg x 12 reps 9
- 11.3 kg x 12 reps 9
- 11.3 kg x 12 reps 9
- 11.3 kg x 12 reps 9
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Hammer Dumbbell Curl
- 11.3 kg x 10 reps 18
- 11.3 kg x 10 reps 18
- 11.3 kg x 10 reps (PR) 18
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Reverse Barbell Curl
- 40 kg x 10 reps 21
- 40 kg x 10 reps 21
- 40 kg x 10 reps (PR) 21
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Running
- 00:05:42 | 2 km | moderate hills (PR) 371
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Crunch
- 20 reps 10
- 40 reps 20
- 60 reps 30
- 80 reps 40
- 100 reps (PR) 50
- 80 reps 40
- 60 reps 30
- 40 reps 20
- 20 reps 10
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Push-Up
- 10 reps 15
- 20 reps 30
- 30 reps 45
- 40 reps 60
- 50 reps 75