Notes
fair effort, a bit of movement never hurt anyone, just working on agility weight lifting here.
2km warm up @ 12k/hr
machine flat bench: 5x16(100,110,100,90,80)
pec decks: 6x12(50 - 100)
dips: 5x12
lat pulldowns: 5x12 (130 - 150, 2x130)
tiger curls: 5x12 (12.5, 4x15)
ak lunges (steps): 5x12 (15)