Super duper workout last night

Shhh, have snuck on here to tell you about last night's weights session, very naughty though, should be working!

I had such a fab workout at my local gym! Really pushed hard to see how I got on.

I'm starting to stiffen up now as I type haha, it was worth it though :-D

I stuck to the machines and cables and did:

* Seated shoulder press - 22.5kg - 3 x 10 reps
* Lat pulldown - 45kg - 3 x 10 reps (I also did 1 rep on 70kg to see if I could lift my bodyweight as I really really want to be able to do pullups and what hope do I have if I can't pull down my own weight?! I managed it, but it was heavy!!)
* Internal Shoulder Rotation - 5kg - 3 x 10 reps
* External Shoulder Rotation - 3.75kg - 3 x 10 reps (made Joe do these two exercises, glad to see he finds them as difficult as I do despite the relatively low weight!!)
* Triceps Rope Pulldown - 25kg - 3 x 10 reps (Joe pointed out that he thought I wasn't doing these properly as I was pulling down from too high and not isolating the triceps, so I looked it up and got an awesome explanatory video from the Livestrong website - click here to see the correct form for doing Triceps Rope Pulldowns I wasn't doing it right so will put the weight down to 20kg and see if I can do it properly with better form - it's handy having someone along to point these things out!)
* Low Row - 45kg - 3 x 10 reps
* Bench Press on Smith Machine - 32.5kg & 30kg - 1 x 8 reps & 2 x 10 reps respectively (that was hard as it was at the end of my routine, BIG mistake, was knackered and it shows! Had no choice though as peeps were hogging the bench before that)

I didn't get to do the pec deck as Joe and I were on the smith machine until the gym closed and they chucked us out, egging each other on - very good fun! :-D

Anyway, I think that's all I did, if I've forgotten anything I'll edit this, but I better get on... will report back later with news on my completely awesome amazing spin session at 06:45 (yes, I got up that early, shocking for me!!!)

TJ x