Back day at the gym today, and a new routine to shake things up a bit. Focussed on technique more than weight today.
2500m row to warm up.
Deadlift 4 sets of 10
Lat Pull Down 4 x 10
Bent Over Row 4 x 10
Reverse Flye 4 x 10
Good Mornings 2 x 10
Single Arm Row 2 x 10
Crunches with 8kg weight 2 x 10
Reverse Crunch 2 x 10
Russian Twist 2 x10 (both directions)
Finished up with 10mins on the bike, 1.5mins moderate (level10), followed by 30s flat out (level 12), repeated 5 times.

Letchworth gym today for the usual chin-up routine. I managed 10,10,7,6 today, which again, is my best result so improvements each week at the present. All the other exercises I did with the 12kg weights, and finally managed 4 sets of 10 full tricep dips.

Gym at Letchworth again for an arms and ab session. Added the ab curl with tricep extension to the routine today for a bit of variety, a really good compound exercise that one.