General Workouts

shodan

Indeed mate, it's worth looking into. Thinking about it, if I barbell curl 30kg then I know it's a good weight for me. Then do the same exercise on different cable machines to establish which 30 is kg and which is lbs.
2.2 lbs to a kilo so 10kg is 22lbs...

Licess

I have decided to reduce weight and I'm currently on diet. This post is useful for me. Thanks for sharing it.

bubs999

I've found each cable machine is different, not sure why. On one machine I can do triceps push down easy on say 27kgs, but on another machine, it's a real struggle (no idea why)

shodan

That's why you need to look to see if they specifically state kg or Lb's...

reiteration

was doing my pull routine last night - but struggled on the pullups, did 9x5 sets... but enjoyed the seated cable rows, started at a low height (on machine) and worked my way up so it was quite high up and did 12 sets of 8-10 at the max weight of 48.75kg and raising the height for each set - will be doing that one from now one, still fee it now... and did 3x8 dumbbell rows @ 30kg and some bicep work...

shodan

Nice work! Might try that set with the rower..

reiteration

yeah, I was sat on a weight bench and set the height similar to this -

                                                                               

and in reality the holes on the machine I used were probably 1 in every 3-4 on the attached picture, and my range was more or less between the red dots.. and I'd say I was further back than this guy too...

shodan

I didn't picture you as a silver fox....[emoji23]

reiteration

haha... a bald fox

                                                                                                                                       

shodan

Gutted I've not been able to get any consistency to my training lately.
However, treat for Fathers day was a day pass to David Lloyd gym.
So first up was the father and kid team obstacle course which was a 2 minute course for fun, then I hit the gym, then swimming with kids (and sauna, Steam room and Jacuzzi on my own, Bliss!), then lunch and next up is tennis...

Anyway, the important bit..
Upper body workout.. although I didn't get any back work in..
FitNotes Workout - Sunday 19th June 2016

** Rowing Machine **
- 05:00

** Flat Barbell Bench Press ** (Chest superset)
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps
- 60.0 kgs x 7 reps

** Press Up's ** (Chest superset)
- 7 reps
- 7 reps
- 7 reps

** Cable Curl ** (Bicep/tricep Superset)
- 25.0 kgs x 7 reps
- 25.0 kgs x 7 reps
- 25.0 kgs x 7 reps

** Rope Push Down ** (Bicep/tricep Superset)
- 25.0 kgs x 7 reps
- 25.0 kgs x 7 reps
- 25.0 kgs x 7 reps

** Overhead Press ** (Shoulder Tru-Sets)
- 40.0 kgs x 6 reps
- 45.0 kgs x 6 reps
- 40.0 kgs x 6 reps

** Lateral Dumbbell Raise ** (Shoulder Tru-Sets)
- 6.0 kgs x 6 reps
- 6.0 kgs x 6 reps
- 6.0 kgs x 6 reps

** Front Dumbbell Raise ** (Shoulder Tru-Sets)
- 6.0 kgs x 6 reps
- 6.0 kgs x 6 reps
- 6.0 kgs x 6 reps

** Incline Dumbbell Fly **
- 12.5 kgs x 10 reps [PR]
- 12.5 kgs x 10 reps
- 12.5 kgs x 10 reps

** Ez Bar Bicep Curl 7's **
- 17.5 kgs x 7 reps [PR]
- 17.5 kgs x 7 reps
- 17.5 kgs x 7 reps

The Mrs also put me on the Boditrax machine for a complete analysis of my body stats. It measures  weight, segmental muscle and fat, total intra and extra cellular fluids, skeletal and abdominal cavity analysis, metabolic efficiency, metabolic age and cellular performance.

I can't remember all the stats and didn't have my phone with me to take photos but from memory, weight is down to 77.4kg, body fat is down to 19.1%
Muscle mass was 74.8%
Bones weigh 3.1kg (4%)
BMR 1804
Metabolic age 34 years - real age 39 years
Water percentage was spot on
Visceral fat was 7 (lower is better goes from 1-12)  

I think these numbers are accurate from the best of my recollection.