FRIDAY

iSTRENGTH

I'm starting to mix and match exercises now each session to create a workout that focuses on the groups I want to each time. Here's what I did:

CHEST
1) Swiss Ball Dumb-bell press - 28kg (increased 4kg finally!)
2) Barbell Pullover - 16k
3) Incline Barbell Chest Press - 20kg. (Having put this earlier in the week and increasing Ex1 I struggled a bit towards the end - but I guess that's good!)

ARMS
1) bicep curls - 9kg - 2 sets of 10. (I just go at my own pace for these as Nick is too fast and I cant stand doing them on the swiss ball, and I need to be mega-energetic to do the full 5 sets!)
2) triceps - completely forgot to do these

SHOULDER
1) wide grip upright row - 15kg (actually dropped as I couldn't remember what weight to use)
2) front raise shoulder height - 8kg - correct weight
3) Standing shoulder press - 15kg

BACK
1) Underhand Close Grip Pull down - 42kg (put it up again! but did notice the difference!)

ABS
Repeat 3 times
1) Plank hold (instead of those horrible roll outs)
2) side dips - 12 each side

3) Wood Chop - 15kg (need to put this up I think. I have no idea if i'm doing it right and the gym staff aren't very approachable - one reason why I'm leaving for a new gym in February!)

So I worked all the groups, but only did one back exercise this time. It was tiring, but I'm happy that my weights are increasing on most of the exercises.