Tuesday

Bench 106 x 5

Press behind neck 42.5 x 10 (add weight)

Close grip bench - this is crap, so I am going to replace it with lying dumbbell extensions.

Pull ups: 8

Dumbbell curls/hammer curls to fail (34)

Monday

Deadlift 100 x 20 (add weight)

Shrugs 70 x 10

Sunday

Ran another record time!!

24 minutes 45.8 seconds!

Friday

Bench 106 x 4

Press behind neck 40 x 10 (add weight)

Close grip bench 50 x 8

Barbell rows 71 x 3

Dumbbell bicep curls/hammer curls to fail with 11kg.

Thursday

Went for a run and got my best time yet!

25 minutes 27.4 seconds.

Tuesday

Bench press 105 x 6 (add weight)

Dumbbell shoulder press 19 x 20 (add weight)

Close grip bench press 50 x 7

Pull ups 9.5

Bicep curls with 11kg dumbbells to fail, then hammer curls.

Monday

Squats 88 x 13

Shrugs 68 x 15 (add weight)

Friday

Good session.

Decided to get rid of the incline bench, as I feel it is less productive than the flat one.

Bench press 105 x 6 (add weight)
Close grip bench press 50 x 6
Barbell rows 70 x 6 (add weight)

Thursday

Ran another good time, under 26 minutes.

25 minutes 55.0 seconds.

Tuesday

Bench 105 x 5 - nearly went for 6... next time!

Shoulders 19 x 18

Pull ups 9.5

Monday

Not bad.

Deadlift 98 x 20 (add weight)

Shrug 68kg x 12

Sunday

Went for a run in the heat. Not a bad time too.

26 minutes 51.7 seconds.

Friday

Another decent workout.

Incline bench press 68 x 6 (add weight)

Close grip bench press 50 x 7 (Bench dips to failure straight after)

Barbell rows 70 x 5 - better form this time

Dumbbell curls to fail, then hammer curls to fail with 11kg

Thursday

Went on a run and recorded my second fastest time ever!

26 minutes 3.3 seconds!

Wednesday

Rest day.

Protein probably not enough, for one reason or another... I had a chocolate treat early on, instead of my pasta!! Naughty.

Tuesday

Good workout on Tuesday.

Bench 105 x 5

Dumbbell shoulder press 19 x 14

Pull ups 8.5

Protein estimate good also.

Monday

Squat 87 x 20 (add weight)

Shrug 67 x 15 (add weight)

Good workout, squatting felt good.

Protein estimate also good.

Great day.

Still miss her though. :-(

Sunday

Played football, so didn't go for a run. Very hot and sweaty.

Friday

Incline bench press (after warm up) 67.5 x 6 (add weight)

Close grip bench press 47.5 x 9 (add weight)

Rows (after warm up) 70 x 5

Not bad, not bad at all.

Protein estimate: Maybe just under, but not bad since I thought I was going on a client lunch (so I did not bring a packed lunch), but in the end I didn't and so effectively missed a meal!!! Shock horror!!!

Thursday

I went for a run.

My time was 26 minutes 34.9 seconds. Another good time.

Protein estimate: Just under.

Wednesday

Rest day.

Protein estimate: Good enough.

It is Amelia's birthday tomorrow. I really miss her.

Tuesday

Bench press (after warm up) 104kg x 6 (add weight)

Dumbbell Shoulder press 18 x 20 (add weight)

Pull ups: 7.5

Decent workout in all.

Protein estimate: Enough