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 …

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 …

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.

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.

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 …