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.

Had friends over all weekend so made Saturday a well earned rest day but Sunday whilst waiting to go to lunch put in a session at home. Legs and upper body.
Barbell squats – 10 reps, 35,30,30kg
Single leg hamstring curls on swiss ball, 3 sets of 10
Single leg step ups onto bench – 30 each leg
Calf raises 35kg 2 sets of 10.
Inclined bench press – 10 x 35kg, 30kg, 30kg interspersed with 10 chin ups.
Finally a few crunches with the resistance tubes adding tricep pushes as well.

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.

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.

Overslept the 4:30am alarm so curtailed the 10m run into a 5m run up to Letchworth and back, but added a leg session at home in the evening.
10 dumbbell squats – 2 x 14kg
10 Hamstring curls on swiss ball
10 step ups on bench (both legs)
10 leg curls on bench – 15kg
10 leg extensions on bench – 15kg
Did this session twice, followed by ham curls on the swiss ball with one leg at a time, first time I have managed that. Then ab curls and stretching.

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