W33/09 - Day #3

Shrugs

• 28 kg (62 lbs) x 8
• 30 kg (66 lbs) x 8
• 30 kg (66 lbs) x 8
• 30 kg (66 lbs) x 8

Dumbbell, i.e. weight per hand.

Lever Seated Rear Lateral Raise

• 40 kg (88 lbs) x 8
• 40 kg (88 lbs) x 8
• 40 kg (88 lbs) x 8
• 40 kg (88 lbs) x 8

Dumbbell Front Raise

• 12 kg (26 lbs) x 8
• 14 kg (31 lbs) x 8
• 14 kg (31 lbs) x 8
• 14 kg (31 lbs) x 8

Lever Shoulder Press

• 80 kg (176 lbs) x 8
• 90 kg (198 lbs) x 8
• 100 kg (220 lbs) x 8
• 110 kg (243 lbs) x 8

Lever Leg Extension

• 60 kg (132 lbs) x 8
• 70 kg (154 lbs) x 8
• 80 kg (176 lbs) x 8
• 90 kg (198 lbs) x 8

Lever Lying Leg Curl

• 40 kg (88 lbs) x 8
• 50 kg (110 lbs) x 8
• 60 kg (132 lbs) x 8
• 70 kg (154 lbs) x 8

Dumbbell Squat

• 30 kg (66 lbs) x 8
• 30 kg (66 lbs) x 8
• 30 kg (66 lbs) x 8
• 30 kg (66 lbs) x 8

Weight per hand. 2nd time, slightly increased the weight.

Sled 45° Leg Press

• 140 kg (309 lbs) x 15
• 170 kg (375lbs) x 15
• 200 kg (441 lbs) x 15
• 220 kg (485 lbs) x 15

No break between #2 and #3 this week, and we recognized that a lot. I also started to workout with a hoodie on top of the t-shirt, no more cold muscles … and sweating here I come!