Shoulders at the gym today, and instead of doing the whole routine twice I have added a fourth set in of 3 reps but increasing the weight again. This is designed to further encourage strength and size building as opposed to toning.
Alternate kettlebell press
10 x 8kg, 8 x 12kg, 5 x 12kg, 3 x 16kg (PB)
Lateral raise
10 x 5kg, 8 x 6kg, 5 x 7kg, 3 x 8kg (PB)
Cleans
10 x 20kg, 8 x 30kg, 5 x 35kg, 3 x 40kg (PB)
Front Raise
10 x 6kg, 8 x 7kg, 5 x …

I’ve been seriously weight training now for 3 months so it was high time I actually figured out what my maximum weights are. This is important as it will dictate what weights to life for strength training, and what to lift for endurance.
I went to Letchworth gym, and the plan was to warm up then do 2 reps on a machine at a lowish weight and then increase the weight, one setting at a time until I could not do 2 controlled reps any more.
5 mins rowing …

Went to Letchworth gym again today to do the same routine I’ve done for the last few months including chin-ups and tricep dips. Progress is definately being made as the 4 sets of chin-ups were 10,10,10,7, once I get to 4 sets of 10 I will start trying to go lower on each rep, I am only going halfway at present.
Having recently upped the weights on the chest press and single arm row to 12kg I upped the kneeling, single arm cable row to 15kg from 12.5kg and just …

Early morning run today, just 5 miles out to Letchworth roundabouts and back. But the stats were good reading, another short run keeping Heart Rate below 70% and pace below 9:00 per mile which is my target for that HR, as eventually it will produce the sub 4 hour marathon.
5.02 miles – 44:20 – 8:50 per mile, 69% WHR
Went to Letchworth gym later in the morning and concentrated on chest and shoulders. Military press, lateral raises, front raises, and then an abs session.

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.

No run this morning as baby kept me up late and I was very tired. Went to Letchworth gym and did chest and abs today. Shoulder press with 12,14,16kg all heavier than I have done before, then Military press front and back, and lateral raises, cable raises then abs.
Curls with arms by head – 10 reps x 4 sets
Curls with legs raised – 10 reps x 2 set
Double leg raises on a bench – 10 reps x 2 sets
Knee lifts – 10 reps x 2 sets

Back in Letchworth Gym today after the half-term break, and it was time to up the weights. I’ve been using 10kg for a while now and I was getting to the end of this particular Super-set routine more easily, so moved up to 12kg.
4 sets of..
Incline Dumbell Press – 10 reps, 12kg, 30s rest – followed by
Chin Ups – managed 8,7,6,6 (1 min rest)
4 sets of..
Flat Dumbell chest press – 10 reps, 12kg, 30s rest – followed by
Single Arm row – 10 reps, 12kg, 30s rest
4 sets of..
Inclined dumbell flies …