atonement

weights/strength program that i can now rip through in 1 hour 15 min

i've also increased my weights in some areas:

kettlebell swing - 8kg
lat pulldown - 36kg
calf raise - 40kg
tricep extension - 24kg
squat and press - 16kg on the bar

and this song is perfect to be strutting to at 6.5 speed on the treadmill when the gym hottie who looks like denny from grey's anatomy comes and uses the rower in front of you

you're gonna make me go wooo hoooo oooooooooh