Forget what I said earlier. Today must surely have been monster session. Went there at 8.30am with little to no motivation/energy/oompf. 3 hours later I was done, and mostly because the knee hurt.
15 mins cycling
Leg press: 77.5+77.5+80 (15 reps)
Leg curl: 25+27.5+30 (10 reps)
Lifters: 3x 10x10secs
Balance: 3x 1 min
Killer exercise: 3x (3x10-5-5-5)
15 mins cycling
Arm session: biceps/chest/flies/shoulder
Calf raises: 3x 15 (hold 5 secs)
Abs: plank (3x1min)/Russian twist (3x 50 reps)
20 mins cycling
Stretch
4 days 'til next gym session: i.e. plenty of mobility coming up this weekend!
x
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