My Actifit Report Card: February 15 2019

I got in the gym again tonight, all in all it was a solid workout.
For the first time in ages I jumped on the bike machine and went for a short ride.

I also did half a kilometre ofwalking but that was with a steep incline on the treadmill which varied between 15% and 5 %

Arms and shoulders

20 reps * 5 sets single bicep curl 15 kgs

20 reps * 5 sets tricep iso lateral 7.5 kgs

12 reps * 5 sets rear delts 26 kgs

12 reps * 5 sets shoulder press 32 kgs

12 reps * 3 sets dB front delts lifts 4 kgs

12 reps * 3 sets arnie shoulder press 24 kgs

12 reps * 5 sets iso lateral row 20 kgs

12 reps * 4 sets shoulder rotations upwards 2 kgs

20 reps * 4 sets shoulder rotations outwards 2 kgs

12 reps * 5 sets standing tricep 24.5 kts

12 reps * 5 sets standing tricep behind head 17.5 kgs

8 reps * 5 sets seated preacher curl 15 kgs

8 reps * 5 sets single bicep 20 kgs 25 kgs 32 kgs 25 kgs 20 kgs

8 reps * 5 sets front shoulder raisis 10 kgs

Daily Activity,House Chores,Treadmill,Cycling,Walking,Weight Lifting

Height 185 cm		Weight 123 kg		Body Fat %
Waist cm		Thighs cm		Chest cm