weight training

Back day,

4 sets 10 reps seated lat pulldowns overhand grip….quite heavy
4 sets of 10 reps underhand grip…...heavier….seem to be able pull more wieght with the underhand grip plus it works the biceps more.

4 sets of 12 seated row on machine quite heavy, + standing lat pulldown, arms stretched right out from shoulder height and lowered to thighs…..........4 sets of 12 medium heavy

Abs and sauna

was just going to do the hot rooms as it’s supposed to be a rest day, but shot in and did my arms and abs….pressups …...hot rooms….sometimes it goes like that ….feel good

Chest ….press and flyes…lots of…. quite heavy, abs and cycle machine for knee…..sweat rooms.

Shoulders just 3 different exercises Presses ...Upright rowing and lateral raises with dumbells.......started halfway down the stack for the press then just kept adding two plates till I reached the bottom of the stack, once I had the whole lot on I just did one set of 10 as I was goosed,......but the shoulders got the message as i was’nt angin about inbetween sets ….only resting for like just 20 -30 secs then go again….did abs to…...then hot rooms.

Thats how to do it….in and out of the gym in 30 mins, then chill in the heat of the hot rooms.

last night did Chest, Abs and some cardio on bike as instructed by Physio for the knee…....enjoyed it actually as the Chelsea~ Atletico Madrid game was on the Tv Screen in front of me…..a lot better than looking at the wall mirror. Chelsea won!!

warmed up with 50 pressups ….....Did Back, 3 diff exercises for 4 sets of 12 , quite heavy.
Ab machine, then the sweat rooms.

Chest, Press and Flyes and abs = ok workout + steam room sauna

Was’nt going to do anything today as it should of been my day of rest, but since the gym has been refurbished a week or so ago ….I’ve been mithering em as to where the hell the new shoulder press machine is ?.....apparently it’s on its way they told me…..so yeah there she was sitting there waiting to be straddled and pumped …...yes she had arrived ....all shiny and new…...so whereas I was initailly on my way to the hot rooms, I decided to give her a go….break her in as it were…...she gives a good pump btw. Shoulders got a doin…..nice!!! Probably suffer the morra for it…...but I just could’nt resist her.

did Back 3 different exercises for 4sets of ten to 14 reps…..and also did arms and abs ….and the hot rooms …and sweated like a right gud un !!! Get rid of all that toxic gubbins !!

Did Chest and abs ..good session…...hot rooms…actually got boob~cramp in the steam room….LOL….musta done too much eh.