HG deadlift 1x5x75kg / bit heavy but manageable
Chest press machine 3x10x32.5kg / good pump
Overhead press 3x5x30kg / bit hard
Leg extensions 2x10x27.5kg / great, bit more focus on mind muscle especially with left quad
Seated cable rows 4x10x30kg / felt good, last set was bit hard
Abductor machine 1x10x17.5 kg / quite difficult
Seated DB bicep curls 2x10x8kg / good
Plate farmers walk 1x30s x10kg / fine
Plank 45s / bit difficult
37min zwift zone2 / was quite tough in the last 7 minutes but saw good improvements in oxygen management, cedance and HR so happy with that
avg power 126w
avg HR 137bpm
zone2 81.6% / zone1 18.3%
Cable Lat Pulldowns 4x6x35kg / good
Cable Overhead Bicep curls 2x6x20kg / felt better
Cable Overhead Triceps extensions 2x10x7.5kg / good
Neck curls + extensions 1x15x10kg each / bit hard wanted to do 15kg but apparently there are no 15kg plates here so upped the reps, did only 1 set
Plank 40s / good
HG deadlift 1x5x65kg / felt good
Chest press machine 3x10x32.5kg / didn't know I'm doing 32 and not 30, great pump, bit hard, last 2 reps of 3rd set was grind
Overhead press 3x5x25kg / good
Leg extensions 2x10x25kg / good
so been training on and off with home DB but back to gym at work + I'm cycling a lot(got used specialized roubaix comp 2013 if someone into cycling too)
so gonna do 3 zone 2 cycling sessions(starting at 60 min and +15 each week)
today did random stuff just to check options
OHP 1x5x20kg
HB Squats 1x5x15kg
Deadlift 1x3x55kg
Cable Pulldowns 1x10x30kg
Cable rows 1x10x25kg
Chest press machine 1x8x25kg
DB bicep curls 1x10x6kg
DB overhead triceps extension 1x8x12kg
Everything feels much easier and better, down 4kg and got some muscle back
New goal is be less than 100kg by mid January and less than 90kg by mid March and less than 80kg by mid May
Squats 2x8
