I was away at the beginning of the week so had to condense my usual 3 weights sessions into 2. I did chest, arms and shoulders on Thursday and legs on Friday. Both days were hot hot hot but I enjoyed the sessions and made progress on pretty much every exercise, as you can see below.
I love the new entertainment system in my gym (see https://martinjamesphd.com/2020/07/23/home-gym-mini-renovation/), it really is the icing on the cake. I want to workout just to fire up the lights, TV and sound system – it’s almost frustrating how vids and pictures fail to capture what a special space it now is…
As ever, vids and workout summaries below…
Thursday 30th July – Arms, shoulders, chest
| EXERCISE | SET | WEIGHT | REPS | CHANGE |
| Bicep curls | 1 | 29KG | 12 | 1 extra rep |
| 2 | 29KG | 10 | ||
| DB pull over | 1 | 27KG | 15 | 1 extra rep |
| 2 | 27KG | 16 | 1 extra rep | |
| Bench press on Swiss Ball | 1 | 41KG | 18 | (Increased weight) |
| 2 | 41KG | 14 | (Increased weight) | |
| Pec flye of Swiss Ball | 1 | 29KG | 12 | 1 extra rep |
| 2 | 26KG | 15 | 1 extra rep | |
| DB shoulder press | 1 | 29KG | 14 | 1 extra rep |
| 2 | 29KG | 12 | ||
| Lat raises | 1 | 19KG | 14 | 1 extra rep |
| 2 | 19KG | 14 | 2 extra reps |
Friday 31st – Legs
| EXERCISE | SET | WEIGHT | REPS | CHANGE+ |
| Squats | 1 | 30KG | 29 | 1 extra rep |
| 2 | 30KG | 32 | 1 extra rep | |
| Lunges | 1 | 14KG | 25 | Introduced weight |
| 2 | 14KG | 28 | Introduced weight | |
| Swiss ball hamstring curl | 1 | N/A | 65 | |
| 2 | N/A | 70 | 5 extra reps | |
| Kettlebell lateral lunges | 1 | 12KG | 31 | 1 extra rep |
| 2 | 12KG | 33 | 1 extra rep | |
| Calf raises | 1 | Body weight | 55 | 3 extra reps |
| 2 | Body weight | 60 | 5 extra reps | |
| Dead lifts | 1 | 60KG | 28 | 1 extra rep |
| 2 | 60KG | 31 | 1 extra rep |
Dr Martin James 