30 mins on the cross trainer hills level 12. Couldn't relate it directly to John's challenge though. Maybe the Technogym machine is different to the one he uses.
Only got through the first three exercises on the 30kg Randy complex however, I felt that once the bar went down behind my head it wouldn't be coming back up again with any sort of dignity. This is odd as I was doing 30kg sets as recently as mid December. Maybe I was tired after the cardio.
muesli
roast chicken and grapes
chicken and vegetable curry
5 stellas
85.7kg
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