Marie Louise wanted her friends to suffer so i gladly obliged

Dog walk

Hopefully last injured gym session

Headwind on one way rides are not the one

Morning Swim

Logged with Hevy

Leg Extension (Machine)
Set 1: 50 kg x 15 
Set 2: 87.5 kg x 12 
Set 3: 95 kg x 10 
Set 4: 95 kg x 10 
Set 5: 95 kg x 10 

Lat Pulldown (Cable)
Set 1: 40 kg x 12 
Set 2: 54 kg x 12 
Set 3: 61 kg x 9 
Set 4: 61 kg x 8 

Lying Leg Curl (Machine)
Set 1: 27.5 kg x 12 
Set 2: 42.5 kg x 15 
Set 3: 57.5 kg x 12 
Set 4: 65 kg x 8 

Incline Chest Press (Machine)
Set 1: 30 kg x 12 
Set 2: 60 kg x 12 
Set 3: 70 kg x 6 
Set 4: 60 kg x 8 

Seated Shoulder Press (Machine)
Set 1: 30 kg x 12 
Set 2: 50 kg x 9 
Set 3: 50 kg x 8 
Set 4: 40 kg x 10 

Seated Row (Machine)
Set 1: 50 kg x 12 
Set 2: 72.5 kg x 10 
Set 3: 72.5 kg x 9 
Set 4: 72.5 kg x 8 

Back Extension (Machine)
Set 1: 41 kg x 15 
Set 2: 72.5 kg x 12 
Set 3: 72.5 kg x 15 

Triceps Extension (Machine)
Set 1: 20 kg x 15 
Set 2: 35 kg x 11 
Set 3: 35 kg x 12 

Bicep Curl (Machine)
Set 1: 20 kg x 12 
Set 2: 35 kg x 12 
Set 3: 42.5 kg x 8 

Lateral Raise (Machine)
Set 1: 20 kg x 12 
Set 2: 27.5 kg x 12 

Rear Delt Reverse Fly (Machine)
Set 1: 27 kg x 12 
Set 2: 35 kg x 12 
Set 3: 42.5 kg x 10 

Crunch (Machine)
Set 1: 42.5 kg x 12 
Set 2: 60 kg x 15 
Set 3: 72.5 kg x 12 


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Jos Kertzman

Hopefully last injured gym session

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Marie Louise wanted her friends to suffer so i gladly obliged

Dog walk

Hopefully last injured gym session

Headwind on one way rides are not the one

Morning Swim

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