Chest session at gym.
Incline flyes with twist 10 x 3kg, 8 x 4kg, 5 x 5kg
Barbell Chest Press – 10 x 30kg, 8 x 35kg, 5 x 40kg
Dumbbell Pullover – 10 x 6kg, 8 x 10kg, 5 x 14kg
Dumbell Chest Press – 10 x 12kg, 8 x 14kg, 5 x 16kg
Upright Flyes (cables) – 10 x 2.5kg, 8 x 3.75kg, 5 x 5kg
Once again I was doing each set until near failure, apart from the pullover, which I need to up the weight on so I did the whole thing …

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 …

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.

Session at Letchworth gym. Same routine as the other day but this time I finally made it to the 10 chin ups on the first set. 10/8/7/6 in all, compared to 4/3/2/1 back in October. Also all the tricep dips were done and 12kg lifted on all dumbbell exercises. This was a very tough session as to fit it all in the time there is little or no rest period in between sets.

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

Following yesterday’s exam success I was full of motivation and drive today so up at 5am for a 5 mile run up to Letchworth and back which, whilst it felt harder than I expected for a low intensity run, felt fantastic to be out again in the mornings on a weekday.
5.15 miles in 46:59. Average pace 9:07 and average HR was 146 or 68%, perfect fat burning run.
Went to Letchworth gym at 9:30am and I did feel the lack of energy from the run, but the porridge I …

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 …