this week bit mad fro me with sick bug had and kids off school im just working out when can
so today done full body again

standing barbell press 10,10,10,
delt raise side 10,10,10
flat barbel press 10,10,10
flat fly 10,10,10
wide grip pull up 8,8,6
barbell row 10,10,10
sqauts 10,10,10
kick backs 10,10,10
dips 10,10,10
dumbel curls 10,10,10

thats it for now see when can get back again and next wek should be back to norm

acutally feel good these full body workouts are ok

friday went gym again with misses and done full body again

back to monday now
chest/triceps

warm up rear delt 20 reps
bench press light 20 reps

chest
incline smith 12,10,6
decline smith 12,10,8
incline fly 10,10,8
cable crossover 3x10

triceps
rope pull down 12,12,8
dumbell kickback 10,10,8
tricep extension 1x50

done

tues
back/traps

warm up
tbar wide row 15, tbar close grip row 15, this repeated three times

lat pull down 12,10,6
deadlift 10,10,8
barbell row 12,10,8
tbar row 20,20
was happy no pain at all with back

traps
dumbell shugs 10,10,10
face upright row 10,10,10
barbell shugs 1x30

back to normal with training and diet now as kids gone back so thought keep up workout log
changed things around a little so when say warmup 1 its 12 reps comfterble and warmup 2 is 12 reps struggle to get out and working set is aming for 6 reps but more to fail

mon
chest/biceps

rotator cuff warm up 3x20reps in past when said rear delt warm up this is what i have ment

chest
warmup 1=wu1 warmup 2=wu2 working set=wk
decline barbell press wu1-12 wu2-12 wk- 6
incline smith press wu2-12 wk-6
flat dumbell fly wu2-12 wk- 8 underestimated myself
cable crossover wu2-15

biceps
concertration curl wu1-12 wu2-12 wk-6
barbell curl wu2-12 wk-6
machine preacher curl wu2-15

sort of baised on dorian yates blood and guts workout

tues
back/traps

back
wide grip lat pulldown wu1-12reps wu2-12reps wk-6reps
close grip tbar row wu2-12reps wk-6reps
one are dumbell row wu2-12reps wk-7reps
deadlift wu2-12reps wk-6reps

traps
wide grip upper row wu1-12reps wu2-12reps wk-6reps
tbar shrugs wu2-12reps wk-6reps

done

weds
delts/triceps

rotator cuff 3x15

delts
dumbell shoulder press wu1-12reps wu2-12reps wk-5reps
side dumbell raise wu2-12reps wk-6reps
cable front raise wu2-12reps wk-6reps
rear delt wu2-12reps wk-6reps

triceps
cable rope pushdown wu1-12reps wu2-12reps wk-6reps
laying extension with ez bar wu2-12 wk-6reps
dumbell overhead press wu2-12reps wk-5reps

done

friday
leg day


quads
leg extension wu1-15reps wu2-12reps wk-8reps
leg press wu1-12reps wu2-12reps wk-6reps
squats wu1-12reps wu2-10reps wk-6reps

hams
stiff leg deadlift wu2-12reps wk-6reps
seated ham curl wu2-12reps wk-6reps

seated calf wu2-12reps wk-6reps
calf press wu2 then 3sets to fail with 10second rest between

not looking forward to carrying my fishing stuff all way around lake now