Gym by Simon Scott https://padlet.com/simontscott/ibfma8p53y6l Machines and Weights en-us 2017-09-25 19:17:20 UTC 2020-02-21 12:23:07 UTC hello@padlet.com https://imgglb.padletcdn.com/v13/image?t=g_auto&url=https%3A%2F%2Fpadlet.net%2Ficons%2Fpng%2F1f3cb-2642.png London - Session #1 simontscott https://padlet.com/simontscott/ibfma8p53y6l/wish/191025128 1. Cross Trainer - Rolling Hills L16 10mins. 1km.
2. Inclined Sit-ups (Bench) - 3 sets of 20, Level 5.
3. Recumbent bike - Rolling Hills L10 4.2km
4. Bench press - Sets of 10 - 15kg, 17.5kg, 20kg, 22.5kg. Or Chest press 120lb x 3sets.
5. Seated Row 50kg/110lb
6. Reverse Flies - 3 sets of 10. 30lb/14kg. 

]]> 2017-09-25 20:18:10 UTC https://padlet.com/simontscott/ibfma8p53y6l/wish/191025128 Letchworth - Session #3 simontscott https://padlet.com/simontscott/ibfma8p53y6l/wish/192538549 1. Cross Trainer - 10 minutes, Level 17.
2. Inclined Sit-ups (Bench) - 3 x sets of 15, Level 5.
3. Ski Erg - level 9, 10 minutes.
4. Bench press - Sets of 10 - 10kg, 12.5kg, 15kg, 17.5kg, 20kg.
5. Flys - 3 sets of 10, 40kg
6. Archery Pull - 3 x set 10 each arm, 40lb - hold each to count of 5.]]> 2017-09-29 16:51:34 UTC https://padlet.com/simontscott/ibfma8p53y6l/wish/192538549 Letchworth - Session #1 simontscott https://padlet.com/simontscott/ibfma8p53y6l/wish/192607263 1. Cross Trainer - 10 minutes, Level 17.
2. Inclined Sit-ups (Bench) - 3 sets of 15, Level 5.
3. Recumbent bike - Interval - 10 mins, level 8/16.
4. Bench press - Sets of 10 - 10kg, 12.5kg, 15kg, 17.5kg, 20kg.
5. Upside-down bench press - 3 sets of 10, 15kg.
6. Lateral Dumbbell Raise - 3 sets of 10, 10 kg. ]]> 2017-09-29 20:10:02 UTC https://padlet.com/simontscott/ibfma8p53y6l/wish/192607263 Letchworth - Session #2 simontscott https://padlet.com/simontscott/ibfma8p53y6l/wish/192607385 1. Cross Trainer - 10 minutes, Level 17.
2. Inclined Sit-ups (Bench) - 3 x sets of 15, Level 5.
3. Treadmill - 10 mins. Hill. Level 10. 6mph.
4. Seated Pushdown Machine - 3 sets of 10, 32.5kg each side = 65kg. 
5. Lateral Pulldown - 3 sets of 10, 50kg
6. Back - 3 sets of 10, 15kg weight/dumbbell. 
]]> 2017-09-29 20:10:36 UTC https://padlet.com/simontscott/ibfma8p53y6l/wish/192607385 Letchworth - Session #4 simontscott https://padlet.com/simontscott/ibfma8p53y6l/wish/350946283 1. Cross Trainer  - 10 minutes, Level 17.
2. Inclined Sit-ups (Bench) - 3 x sets of 15, Level 5.
3. Rower - 10 mins, level 10.
4. Assisted Dips - 3 sets of 10, level 13.
5. Hammer Curls - 3 sets of 10, 15kg barbell.
6. Triceps, 3 sets of 10, 90lb/40.5kg ]]> 2019-04-11 19:27:06 UTC https://padlet.com/simontscott/ibfma8p53y6l/wish/350946283 London - Session #2 simontscott https://padlet.com/simontscott/ibfma8p53y6l/wish/358675310 1. Cross Trainer -  Rolling Hills L16 10mins. 1km.
2. Inclined Sit-ups (Bench) - 3 sets of 20, Level 5.
3. Rower - 10 mins, level 10.
4. Seated Dips- 3 sets of 10, 130lb / 59kg
5. Lateral Pulldown - 3 sets of 10, 45.5kg/100lb.
6. Back - 3 sets of 10, 15kg weight/dumbbell. 
]]> 2019-05-09 21:09:20 UTC https://padlet.com/simontscott/ibfma8p53y6l/wish/358675310 London - Session #3 simontscott https://padlet.com/simontscott/ibfma8p53y6l/wish/358676198 1. Cross Trainer -  Rolling Hills L16 10mins. 1km.
2. Inclined Sit-ups (Bench) - 3 sets of 20, Level 5.
3. Recumbent bike - Rolling Hills L10 4.2km
Or StairMaster - 10mins, level 7, Moderate.
4. Bench press - Sets of 10 - 15kg, 17.5kg, 20kg, 22.5kg. Or Chest Press 110lb x 3sets.
5. Pec Flys - 3 sets of 10, 41kg / 90lb
6. Archery Pull - 3 sets of 10 each arm, 55lb / 25kg - hold each to count of 5.

]]> 2019-05-09 21:13:29 UTC https://padlet.com/simontscott/ibfma8p53y6l/wish/358676198 London - Session #4 simontscott https://padlet.com/simontscott/ibfma8p53y6l/wish/358676232 1. Cross Trainer - Rolling Hills L16 10mins. 1km.
2. Inclined Sit-ups (Bench) - 3 sets of 20, Level 5.
3. Rower - 10 mins, level 10.
Stairmaster Level 7, moderate.
4. Assisted Dips - 3 sets of 10, 40lb.
5. Hammer Curls - 3 sets of 10, 25kg barbell.
6. Triceps - 3 sets of 10, 110lb / 50kg. 

]]> 2019-05-09 21:13:44 UTC https://padlet.com/simontscott/ibfma8p53y6l/wish/358676232 simontscott https://padlet.com/simontscott/ibfma8p53y6l/wish/360737711 Locker: 16
Next Session: 3]]> 2019-05-16 12:14:43 UTC https://padlet.com/simontscott/ibfma8p53y6l/wish/360737711