Second Workout

Well the second workout is complete.

Repeated the treadmill before and after for five minutes each, increased the speed to 2.7mph.

Bench press was standard flat bench with hands slightly wider than shoulder width. Did 40kg for 15 reps.

Dumbbell Rows were done on a flat bench, one side at a time of course. Did 35lb for 15 reps.

Calf raise, used the Olympic machine and used the weight setting of 215lb for 15 reps.

Close Grip Bench Press was done just wide enough to allow the bar to touch the chest and the hands to be just touching the sides of the chest. Any narrower and I found that it tweaks my wrists a little too much to be comfortable. Did 30kg for 15 reps.

All excercises are done at a tempo of 1-2 second(s) for the positive phase, 2-3 seconds for the negative phase and a 1 second pause between. Idea is to limit the elastic effect.

Excercise	Set	Weight	Reps
Bench Press	1	40kg	15
Dumbbell Row	1	35lb	15
Calf Raise	1	215lb	15
Close Grip Bench Press	1	30kg	15