A messy week with lots going on including guests. 😱 I had to sacrifice a weights session so I did a legs/chest crossover session on Friday to prioritise. In both workouts I was stronger (as the rep count proved) and felt more powerful.
I’ve featured videos of two sets below…
UPRIGHT ROW (SHOULDERS) (Monday 6th July 2020)
PEC FLYE (CHEST) (Friday 10th July 2020)
WORKOUT SUMMARY
Arms & shoulders, Monday 6th
| EXERCISE | SET | WEIGHT | REPS | CHANGE |
| Bicep curls | 1 | 29KG | 10 | |
| 2 | 26KG | 12 | Extra weight | |
| Tricep curls | 1 | 26KG | 10 | N/A |
| 2 | 24KG | 8 | ||
| Closed grip bench press | 1 | 35KG | 17 | N/A |
| 2 | 35KG | 13 | ||
| Upright barbell row | 1 | 30KG | 15 | 1 extra rep |
| 2 | 30KG | 13 | ||
| Shoulder press | 1 | 29KG | 11 | N/A |
| 2 | 26KG | 10 | ||
| Lat. Raises | 1 | 19KG | 11 | 1 exra rep |
| 2 | 19KG | 10 | 4 extra reps |
Legs & chest, Friday 10th
| EXERCISE | SET | WEIGHT | REPS | CHANGE+ |
| Squats | 2 | 30KG | (1) 26 (2) 29 | 3 extra rep |
| Lunges | 2×2 | N/A | (1) 24×2* (2) 26×2* | 4 extra reps |
| Gym ball bench press | 2 | 39KG | (1) 19 (2) 14 | 4 extra reps |
| Pec flye | 2 | 24KG | (1) 13 (2) 13 | 3 extra reps |
| Kettlebell lateral lunges | 2×2 | 12KG | (1) 28×2* (2) 29×2* | 6 extra reps |
| Dead lifts | 2 | 60KG | (1) 26 (2) 28 | 2 extra |
Dr Martin James 