Dominic Brown

First time on Cardio for more than a fortnight. 435 calories in 15 minutes, happy with that effort.

60kg - 3 sets, 8 reps per set

4 sets of 12

Scooby method. 5kg - 3 sets of 15

Inner grip, front pull down. 60kg - 3 sets of 10

Isolation curls to exhaustion. 15kg - 3 sets

Not sure what these are called. 15kg each side - 3 sets, 12 reps per set

25kg - 3 sets, 8 reps per set

15kg - 3 sets, 8 reps per set

25kg - 3 sets, 10 reps per set

4 sets, 12 reps per set

Inner grip, front pull down. 55kg - 3 sets, 8 reps per set

Outer grip, behind head. 55kg - 3 sets, 8 reps per set

55kg - 3 sets, 8 reps per set

90kg - 3 sets, 8 reps per set

60kg - 3 sets, 8 reps per set

5kg each side - Scooby's method. 3 sets of 12

25kg - 3 sets, 8 reps per set

10 minutes. 294 calories and 0.64 miles. Average output 255 watts

20kg - 3 sets, 12 reps each side

60kg - 3 sets, 6 reps per set

55kg - 3 sets, 7 reps per set

90kg - 3 sets, 6 reps per set

5kg - Form as Scooby recommends :-). 3 sets, 12 reps per set

15kg - 3 sets, 8 reps per set

Free weights. 25kg each side - 3 sets, 6 reps per set

Quick warm-up tonight. 10 minutes, 0.65 miles and 298 calories. Average power output 264 watts

Stamina session tonight. 806 calories and 1.92 miles in 30 minutes. Average power 226 watts