Today I had my "finish" training... just called it so, because I've now about 7 days gym-holidays, and so I made a "hard" workout today (cardio)...
Vertical Chest Press: 11x77, 3x11x99.2
Shoulder Press: 6x55, 4x7x44, 3x7x55
Chest Press (other machine): 7x77, 7x66, 7x11x55
Dumbbell - Biceps Concentration Curl: 15x19.8, 11x19.8, 11x17.6, 2x11x19.8
Dumbbell - Biceps Curl, Hammer Curl: 11x19.8, 11x17.6
Bent Over Triceps Extension: 10x75.8, 7x75.8, 2x11x46.8
1h5m Cardio (Treadmill) - 10km: first 40 min at 10kmh then went down to 9...8 kmh.. was really hard...
I think this workout was really good, my biceps is burning a little bit and I'm proud of my jogging today and the hours of cardio since last week. Now I'll have a break for 7 days or something (just can do pushups or sth.)...
I don't know, if I had mentioned it, but I've attended in a competition in our gym..."who kills most cals" (4th and 5th Dec), and I was the ONLY participator
.... so I've won this stupid shit and now will get 3 times personal training (a 30 minutes). That's really cool, so I can become acquainted with the rest of the machines and stuff.
For Log: I've done Cross Trainer in the competition: 1,5h + 1h at day 1 and (I think) 1h at day 2, that are 3,5h aka 2100 cals.
Wish you merry xmas