Dr Martin James

A great week of workouts featuring progress on each of my big 3 sessions: arms/shoulders, chest/back, legs (see below). Reps were up across the board, I felt like an altogether more powerful person. Fingers crossed I’ve got momentum now – that is, my muscles are used to growing and expect more of the same.

As ever I have videos of a set from each workout. I like to keep track visually, in decades to come (when I’m old and fat(ter)) I’ll be able to watch what I could do as a younger man. I will probably wish I could do that now; it’s such a shame that we take what we have for granted until we no longer have it, at which point we understand its true value. I really try to be grateful in the moment but it feels like we’re just not programmed in this way.

Nonetheless, I really look forward to seeing my progress via videos. Week to week differences are small but comparing July videos to say, November videos will eventually show a huge difference and substantial growth.

I think “blogging”/”vlogging” is the modern version of keeping a diary and I won’t regret the time I invest in it in 10/20/30 years time.

Monday 13th July – Arms & shoulders

EXERCISE	SET	WEIGHT	REPS	CHANGE
Bicep curls	1	34KG	5	Weight increase
	2	29KG	11	Weight increase
Tricep extensions	1	24KG	13	Weight decrease
	2	24KG	10
Closed grip bench press	1	37.5KG	15	Weight increase
	2	35KG	12
Upright barbell row	1	30KG	16	1 extra rep
	2	30KG	13
Shoulder press	1	34KG	9	Weight increase
	2	29KG	9.5	Weight increase
Lat. Raises	1	19KG	11	1 extra rep
	2	19KG	10	1 extra rep

Wednesday 15th July, 2020 – Chest & back

EXERCISE	SET	WEIGHT	REPS	CHANGE+
Push press	1	30KG	20	N/A
	2	35KG	20
DB pull over	1	27KG	13	1 extra rep
	2	27KG	13	1 extra rep
Bench press on Swiss Ball	1	39KG	20	3 extra reps
	2	39KG	13	1 extra rep
Pec flye on Swiss Ball	1	29KG	9	Weight increase
	2	24KG	13
One arm reverse flye	1	9.5KG	14	4 extra reps
	2	9.5KG	11
DB bent over rows	1	22KG	18	1 extra rep
	2	22KG	21	1 extra rep

Friday 17th July, 2020 – Legs

EXERCISE	SET	WEIGHT	REPS	CHANGE+
Squats	1	30KG	27	1 extra rep
	2	30KG	30	1 extra rep
Lunges	1	Body weight	25	1 extra rep
	2	Body weight	28	2 extra reps
Swiss ball hamstring curl	1	N/A	60	2 extra reps
	2	N/A	62	2 extra reps
Kettlebell lateral lunges	1	12KG	29	1 extra rep
	2	12KG	30	1 extra rep
Calf raises	1	Body weight	50	N/A
	2	Body weight	50	N/A
Dead lifts	1	60KG	27	1 extra rep
	2	60KG	29	1 extra rep