Gym Workout

Four days into a symposium in Madrid, and I finally had the chance to use the free hotel gym. This may be the best foreign hotel gym I've seen, as they actually had free weights! Also a multi-machine, although one cable was broken so I was quite limited on it.

Numbers are in kilos, because it's Europe and stuff.
4kg = 8.8lbs
8kg = 17.6lbs
10kg = 22lbs
12kg = 26.4lbs
14kg = 30.8lbs
16kg = 35.2lbs
20kg = 44lbs
24kg = 52.8lbs
28kg = 61.6lbs
30kg = 66lbs

(reps) 1st set / 2nd set / 3rd set

(10/side) DB Row @ Bench Plank: 10kg / 12kg / 12kg
(10) DB Front Squat: 12kg x2 / 14kg x2 / 14kg x2 [on the shoulders]
(10) Ball Roll-out: 10 / 10
(10) Lat DB Raise: 4kg x2 / 4kg x2 / 4kg x2
---60secs REST
(10) Lat Pull-down: 30kg / 30kg / 30kg
(10/side) Russian Twist: 14kg / 14kg / 14kg
(10) DB Incline Bench Press: 8kg x2 / 10kg x2 / 10kg x2
--60secs REST
(10) Push-ups: 10 / 10 / 10
(10/side) Lateral Lunge: 12kg / 14kg / 14kg
(10) Biceps Curl: 8kg x2 / 8kg x2 / 10kg x2

Walked out of there totally wobbly-legged, and couldn't walk well or sit down until the other side of the weekend. Worth it.

--Duration: ~60mins