Dr Martin James

This is the first week I have executed my full weights schedule in 2020, the first of many I’m sure. Generally I felt stronger and performed better than in prior sessions. I look forward to establishing a settle pattern of weekly workouts, carefully tracking performance and attainment. I’ve had enough of on and off, from now on I’m only interested in on.

I haven’t uploaded every exercise and set below, just a sample of 6 sets – 2 from each workout.

Legs (1st July)

EXERCISE	SET	WEIGHT	REPS	CHANGE+
Squats	2	30KG	(1) 25 (2) 27	1 extra rep
Hamstring curls	2	N/A	(1) 58 (2) 60
Lunges	2×2	N/A	(1) 22×2* (2) 22×2*	4 extra reps
Kettlebell lateral lunges	2×2	12KG	(1) 27×2* (2) 27×2*	4 extra reps
Dead lifts	2	60KG	(1) 25 (2) 27	1 extra rep

Arms & shoulders (2nd July)

EXERCISE	SET	WEIGHT	REPS
Shoulder press	1	34KG	8
	2	29KG	8
Lat. Raises	1	19KG	10
	2	19KG	6
Tricep curls	1	26KG	8
	2	24KG	12
Bicep curls	1	29KG	10
	2	24KG	12
Closed grip bench press	1	40KG	10
	2	35KG	12
Upright barbell row	1	30KG	14
	2	30KG	13

Chest & back (3rd July)

EXERCISE	SET	WEIGHT	REPS	CHANGE
Bench press on Swiss Ball	1	39KG	17
Bench press on Swiss Ball	2	39KG	12	Extra 2 reps
Pec flye	1	24KG	12
Pec flye	2	24KG	10	1 extra rep
One arm reverse flye x2	1	9.5KG	10	N/A
One arm reverse flye x2	2	9.5KG	11	N/A
DB bent over row x2	1	22KG	17	1 extra rep
DB bent over rows x2	2	22KG	20	2 extra reps