Alright, back the my folk's place and now at the little Hotel gym this summer.
The gym is tiny, so I had to double my farmer's walking to get the same length in totals.
Also nothing to do pullups and hanging knee/leg raises with, as the thing they have is far too short. When I hang from it my knees about scrape the plate on the floor it has.
Chest day
Crosstrainer 10 minutes
No incline setting, resistence 13
1 mile in 60 minutes on it.
Chest press* Goes upto 200kg in 10kg plates.
80kg x10
100kg x10 5 sets
70kg x5
Chest cables flys
Super wide
7.5kg x8
5kg x12 5 sets
NEED CHALK, the handles are smooth plastic and hands slip a lot.
Barbell Bicep curls
Wide grip
22kg x10 3 sets ( 12kg olympic bar + 2x 5kg )
19.5kg x10 2 sets ( 12kg olympic bar + 2x 2.5 kg + 2x 1.25kg )
Narrow grip
19.5kg x5 5 sets
Farmer's Walk
22kg dumbell per hand
26 lengths
1 set of 6
5 sets of 4
NO back extensions
Seated Leg raises
BW
12 x5 sets
Plate loaded leg press toe presses
60kg x20 3 sets
Stretches
The chest press is actually really good, amazing range of motion, you can move each handle idependantly, and they come back enough to be in line with your chest, just like a good bench rep would. So unlike the previous one I used you get a full ROM and it's much tougher
The cable fly machine has no adjust ments, just two bottom clips and two top ones, so the angle used is far wider than the previous one I had.
The seated leg raises aren't very nice on my back though, but they're better than nothing it seems.
As they have a "Graviton Machine", which is bloody useless for anything but dips after you put a heavy plate on the knee rest.
The handles are too low down.
They have a lat pulldown so I can atleast use that on Friday, also a seated hamstring curler, which should be ok on my lower back. Then a normal leg extension machine and dumbells ranging from 2kg to 30kg. Not much, but for the first time ever they have enough for me
There's also a good plate loaded leg press, which is much better than the plate stacked one I used before.
