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Anonymous File :-(, x)
4km walk in the morning as a "wakeup". I do this with coffee in hand. Then when I have time, ride to the gym. Workout as follows: 12, 10, 8 reps on bench press. 1 35kg, 2 50kg lat pulldown 3 sets of 12 rep 12kg incline db press. 3 sets vertical row, 1 20kg, 2 30kg. 3 sets of leg press, 1 130kg, 2 150kg 2 sets of 15kg on the machine bench press 10kg db squats, 2 sets of 12, 60 unsupported situps, 15 pushups Every few days, a set of 3 on the highrow, 35kg. 20 minutes of running at 12km/h, but I break that up a bit - run three minutes, walk until heart rate drops to 140. Ride home.
Works pretty well.
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