I asked the gym master if I could get a reading from his body composition analyzing machine. I don't how much faith I should put into such machines. Still, it was a free thing, and I was curious. Its readout said that my body fat was 11 % and muscles made up 50% of my body weight of 72.5 kg. At 55.5 years of age, I guess I'm okay.
Workout Summary:
- twists seated on a Swiss ball 50/50
- crunches calves on Swiss 40
- standing side bends 23 x 20/20
- twists seated on a Swiss ball 50/50
- crunches calves on Swiss 46
- standing side bends 23 x 23/23
- twists seated on a Swiss ball 50/50
- crunches calves on Swiss 47
- standing side bends 23 x 23/23
- leg extensions 9 x 12
- plank (shins on Swiss) 82 seconds
- leg curls 9 x 10
- leg extensions 9 x 13
- plank 90 seconds
- leg curls 9 x 10
- leg extensions 10 x 12
- plank 90 seconds
- leg curls 9 x 10
- inverted rows 12
- chest flat bench barbell press 60 x 10
- Swiss Pike Peak 10
- inverted rows 12
- chest flat bench barbell press 70 x 7
- Swiss Pike Peak 11
- inverted rows 12
- chest flat bench barbell press 65 x 9
- Swiss Pike Peak 11
- chest flat bench 60 x 9
- biceps alternating curls 18 x 8
- Swiss crunches 12
- chest flat bench 60 x 9
- biceps alternating curls 18 x 8
- Swiss crunches 16
- chest flat bench 60 x 10
- biceps alternating curls 18 x 8
- Swiss crunches 12
- chest flye machine 8 x 23
- 11 x 15
- 13 x 12
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