yesterday had a bad stomach in the afternoon so was out of it abit.

but managed 4km on treadmill yesterday morning

this morning 3.5km on treadmill


shoulders
shoulder press machine
8reps@40kg eachside
5reps@70kg eachside
5reps@70kg eachside
8reps@40kg eachside

front raises db
8reps@15kg
8reps@30kg

side raises db
2sets, 8reps@15kg

hang/clean and press
8reps@25kg, 8reps@30kg

lever shrugs
8reps@60kg eachside, 2sets of 8reps@80kg eachside, 8reps@40kg eachside

legs
standing calf raise
8reps@90kg
8reps@170kg

seated calf raise
8reps@45kg
8reps@90kg

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
6reps@320kg
8reps@160kg

lever leg extension
8reps@30kg
8reps@60kg

lever lying leg curl
8reps@30kg
8reps@70kg

started with a bad stomach again yesterday..................what a bummer

cant keep much food down at the moment

gyming in the morning though seeing what i can handle

ok i beasted the chest today big time!!!

chest
decline barbell press
8reps@ 40kg, 8reps@80kg, 8reps@80kg, 8reps@60kg, 12reps@40kg

incline dumbell bence press
8reps@30kg, 8reps@35kg, 8reps@25kg, 12reps@20kg

Pec dec
8reps@ 56 kg, 8reps@ 88kg

chest press machine
8reps@20kg, 8reps@40kg

2sets of 8reps bodyweight dips

2sets of 12reps press ups when got home

Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg,

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 50kg


home and a shake with 500ml milk

did a little shoulder work this mornin

thought my shoulders looked abit flat in the photos lastnight, so thought i'd get a better shot of chest and shoulders

left week 1 right this morning.