…MACHINE 4 60-80 SECONDS 10 40-80kgs 70-80% LATERAL RAISES DUMBBELLS 3 60-80 SECONDS 20 4-10kgs 60-70% KETTLEBELL SWINGS (alternate arm) KETTLEBELL 3 80 SECONDS 20 16-24kgs 80-85% *OPTION 2 EXERCISE…

…a session for 2-6 weeks, completing it 2-3 times each week before moving on to the next session. If you need any advice please speak to your local fitness instructor….

…20-50kgs 75-80% SHOULDER PRESS OLYMPIC BAR 3 60-80 SECONDS 15 15-50kgs 75-80% BENCH PRESS DUMBBELLS 3 60-80 SECONDS 15 20-65kgs 70-75% LEG CURL RESISTANCE MACHINE 3 60-80 SECONDS 15 20-70kgs…

…EQUIPMENT LEVEL/RPM/PROFILE TIME HR ZONE (MYZONE) TREADMILL Or ROWER INTERVALS Or THRESHOLD CARDIO LEVEL 7-10/6.5-10.5KPH     LEVEL 8     LEVEL 10 15 MINUTES 85-90% *OPTION 2 EQUIPMENT LEVEL/RPM/PROFILE…

…3 60 SECONDS 12 5-25kgs 70-75% ARNOLD PRESS DUMBBELLS 3 60 SECONDS 12 7-30kgs 70-75% LUNGES R/L BARBELL 3 60 SECONDS 12 10-65kgs 70-75% BENCH PRESS OR SEATED ROW RESISTANCE…

…of General John Campbell Mamore Father to the present John Duke of Argyll who was then Collonell Campbell ——- At Inveraray ————- In the Beginning of December 1745 the Memorialists…

Ormidale Memorial Below we bring you, bit by bit, a memorial that Ormidale wrote in 1798 laying out his grievances against his brother (“the late Otter”) in an attempt to…

…left Behind to Live upon A: C: this advert to pare= =ticolarly Excerpt 44 Here we have more complaints about mismanagement of the estate. We are not quite sure why…

Ormidale Memorial Below we bring you, bit by bit, a memorial that Ormidale wrote in 1798 laying out his grievances against his brother (“the late Otter”) in an attempt to…