Dumbbell Bench Press (10 @ 28kg)
Alternating Dumbbell Upright Rows (10 per side @ 20kg)
Ab Crunches (20, slow, bringing legs towards my head at the same time, and squeezing hard for 2 seconds.
Single-Arm Dumbbell Bent-Over Rows(10 @ 28kg)
I did the exercises in this order, rotating through them 3 times.
Heart Rate: ignore the dark blue bits. The red dots show where the workout started and ended. I peaked at 181. Since I am 38 years old, the formula suggests my max is 220-38 = 182. By doing my weights as a circuit without rest, I am clearly increasing the intensity. However, I do think my heart rate goes higher when I do Tabata rows, which I hope to record properly next time, suggesting that my max could be higher than the formula suggests.
Food: Egg, fruit, coconut cream, cocoa, 90 minutes later: