Upper body this morning consisting of:

Bench Press 50kg x12 60kg x12 70kg x9 (hard work)

Manual Row 20kg x12 30kg x12 40kg x12 (form good, still getting used to the exercise)

Shoulder Press 20kg x12 25kg x12 30kg x9

Assisted Pull Up (Wide Grip) 80kg x12 70kg x12 60kg x12 (concentrated on form)

Assisted Dip 50kg x12 40kg x12 30kg x12

Chest Press 30kg x12 40kg x12 45kg x8 (really tried to push hard but couldnt do it)

Bicep Curl 10kg x12 15kg x12 20kg x10 (grr really tried hard to push for 12 too)

Tricep Extension (Cable) 30kg x12 40kg x12 50kg x12

Not sure if I was mentally there for my workout as I seemed to have a lot on my mind. Pushed hard and managed to improve on some exercises. Wide Grip pull up is an exercise I hate put really want to work on it and improve.


Just had a massive dinner too, one chicken breast cooked with tinned tomatoes and loads and loads of spinach. Mopped up with 2 slices of wholemeal bread and a little light butter. Hot pepper sauce to give it a kick. Was delicious and probably a bit calorific but I wolfed it down so im sure I needed it.

2days rest, cant wait till monday for next workout. Weigh in Sunday woop woop