I put in all 3 weights sessions this week. Results and clips from each workout follow:
Monday 20th July – Arms/shoulders
| EXERCISE | SET | WEIGHT | REPS | CHANGE |
| Bicep curls | 1 | 29KG | 11 | N/A |
| 2 | 29KG | 10 | ||
| Tricep extensions | 1 | 26KG | 12 | Weight increased |
| 2 | 24KG | 13 | Extra 3 reps | |
| Closed grip bench press | 1 | 37.5KG | 15 | |
| 2 | 35KG | 13 | 1 extra rep | |
| Upright barbell row | 1 | 30KG | 17 | 1 extra rep |
| 2 | 30KG | 15 | 2 extra reps | |
| Shoulder press | 1 | 29KG | 13 | N/A |
| 2 | 29KG | 12 | ||
| Lat. Raises | 1 | 19KG | 13 | 1 extra rep |
| 2 | 19KG | 12 | 1 extra rep |
Wednesday 22nd July – Chest & back
| EXERCISE | SET | WEIGHT | REPS | CHANGE+ |
| Push press | 1 | 30KG | 20 | |
| 2 | 35KG | 21 | 1 extra rep | |
| DB pull over | 1 | 27KG | 14 | 1 extra rep |
| 2 | 27KG | 15 | 2 extra reps | |
| Bench press on Swiss Ball | 1 | 39KG | 21 | 1 extra reps |
| 2 | 39KG | 15 | 2 extra reps | |
| Pec flye on Swiss Ball | 1 | 29KG | 9 | 2 extra reps |
| 2 | 24KG | 13 | 1 less rep (weight increased) | |
| One arm reverse flye | 1 | 9.5KG | 14 | |
| 2 | 9.5KG | 13 | 2 extra reps | |
| DB bent over rows | 1 | 22KG | 19 | 1 extra rep |
| 2 | 22KG | 22 | 1 extra rep |
Friday 24th – Legs
| EXERCISE | SET | WEIGHT | REPS | CHANGE+ |
| Squats | 1 | 30KG | 28 | 1 extra rep |
| 2 | 30KG | 31 | 1 extra rep | |
| Lunges | 1 | Body weight | 28 | 3 extra rep |
| 2 | Body weight | 30 | 2 extra reps | |
| Swiss ball hamstring curl | 1 | N/A | 65 | 5 extra reps |
| 2 | N/A | 65 | 3 extra reps | |
| Kettlebell lateral lunges | 1 | 12KG | 30 | 1 extra rep |
| 2 | 12KG | 32 | 2 extra reps | |
| Calf raises | 1 | Body weight | 52 | 2 extra reps |
| 2 | Body weight | 55 | 5 extra reps | |
| Dead lifts | 1 | 60KG | 27 | |
| 2 | 60KG | 30 | 1 extra rep |
Dr Martin James 