Seated Cable Row: - Islamabad

Seated Cable Row:

I should mention that is weight is an increase from last week.

Dumbbell Preacher Curls:

8x40 lbs dumbbells
8x40 lbs dumbbells
10x40 lbs dumbbells

I felt good after my three sets and I think I will be ready to move up to 45 lbs dumbbells next week.

Cable Hammer Curls: Rope Attachment:

8x55 lbs total (it was after this set that I noticed a really good pump setting in)
10x60 lbs total
8x65 lbs total (this set was until fail)

After my sets I felt a good pump in my biceps and a nice pump starting to form in my forearms

Cable Reverse Grip Curls:

8x60 lbs total
8x60 lbs total
10x60 lbs total (this set was until fail)

Machine Back Extension:

Normally I would do deadlights but this was at the end of my workout and I kind of wanted to be done so I opted for the easy way out...

10x225 lbs
10x250 lbs
10x275 lbs

Treadmill

Usually I like to hit the treadmill for 30 minutes after my workout. Normally I do 25 minutes of walking at an incline followed by a 5 minute cool down.

Today I did 20 minutes of walking at 3.8 mph at an incline of 8/15. My heart rate rose to around 155 and remained in that neighborhood for the duration of the 20 minutes. Normally I do 25 minutes of incline walking but even thought I was tired and sweaty, my body felt good so I decided to run for the last 5 minutes at 6.0 mph with no incline.

After I was done with the treadmill, I walked to 7-11 to pick up some bus tickets, and then walked home. Total time from the gym to 7-11 and back home was probably around 15-20 minutes.
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