gym friends

Nakamura san: 100kg dead lift x 10!

Bench press 100 kg x 5!

Ultimate sit ups!

Tuesday’s training:

1. GYM strength work

Warm-up: stairmaster x 8 mins
Barbells:
Squat (50 × 15) 3 sets
Lunges (40 × 15) 3 sets
Calf raises (60 × 15) 3 sets
Bench press (30 × 15) 3 sets
Shoulder press (15 × 15) 3 sets
Shoulder pull up (15 × 15) 3 sets
Biceps curl (15 × 15) 3 sets
Warm-down: stairmaster x 5 mins

if you’re worried about the weather, then you picked the wrong place to stay…

2. Rollers: ride to the music – LCD Soundsystem’s Sound of silver

(30 mins, 54 kmph, 108 cadence, 150 / 167 HR av / max)