6th July


Shoulders and Triceps

Standing Military Presses
10 rep warm up
8 rep warm up
3 rep warm up
4 working sets of 12,10, 7 (couldn't make 8) and 6 reps

Seated Arnold Presses
13, 11, 9 and 8 reps
This is at least 1 rep more than last time at the same weight!

Followed immediately by normal Dumbbell Presses (because I didn't feel as though I'd done enough)
2 sets of 6 and 5 reps
with about 15 seconds between both sets


Dumbbell shrugs
3 sets of 15 reps (2 second squeeze at top of movement)

Narrow Grip bench Press
4 sets x 12, 10, 8 and 6 reps

Triceps Pressdowns
4 sets of about 15 reps

I definitely feel stronger and could really have done a load more. Kind of wish I had now.

Definitely retaining water. I'm not eating for bulk and some days I'm eating an amount of food that would usually have the weight dropping off, but it's just not doing that. The scales say I've gained weight, the tape says I've gained size and the mirror shows that I'm looking leaner but more muscular. I'm not complaining though. I can certainly see how people add loads of size and weight if they eat to bulk. I'll probably do that next cycle, but for now I'm still trying to cut.

I'll be adding a load more (bi)cycling and I've even managed to knock out a few treadmill runs without crucifying my hips. If I keep that up I'll shed some blubber while, hopefully retaining the lean muscle I've got. Fingers crossed anyway.