Week Four Public Gym Accountability

I completely forgot to record my gym progress the last 2 weeks so I made an extra effort to make sure I had recorded everything nicely here for this week.

Monday - Arms

• 5 Sets of 10 12.5KG Standing Curls

• 5 sets of 10 35KG Rope Pushdowns

• 5 Sets of 5 65KG Assisted Pullups

• 5 Sets of 5 65KG Assisted Dips

• 5 Sets of 10 25KG Reverse Curls

• 47 minute walk (3.9Km) (Mixed)

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Tuesday - Chest

• 5 Sets of 10 50KG Bench Press

• 5 Sets of 8 50KG Squat

• 49 minute walk (Streets) (4.2km)

• Run Walk Run

  • 1.8KM
  • 16:37 Time
  • 6:10 Running Stage Pace (Excluding Warm Up/Warm Down)

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Wednesday - Legs

• 5 Sets of 10 55KG Calf Raise

• 5 Sets of 10 50KG Leg Extentions

• 5 Sets of 10 50KG Leg Curls

• 5 Sets of 10 12.5KG Standing Dumbell Curls

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Thursday - Running Drills

• 2 Sets of 30s runs, with 30s walks seperating

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Friday - Bench 2

• 5 Sets of 10 50KG Bench Press

• 5 Sets of 10 Levitation Crunch

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Friday - Back

• 5 Sets of 10 45KG Lateral Pulldowns

• 5 Sets of 10 40KG Low Rows

• 50 minute walk (Streets) (4.2km)

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Saturday - Running Drills

• 2 Sets of 30s runs, with 30s walks seperating

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Sunday - Shoulders

• 5 Sets of 10 30KG Shoulder Press

• 5 Sets of 10 30KG Delts Machine

• 5 Sets of 10 20KG Reverse Barbell Curls

• 5 Sets of 20 4KG Russian Twists (Medicine Ball)

• 44 minute walk (3.7Km)

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I’m still trying to rein in my diet so I might start posting weight next week.

If you read this send me a message on fedi letting me know anything i might be missing from my routine

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Keep your realities separate...

lunarised_