Back/Shoulders/Arms

1. Warm up - boxing! I'd like to think I was so intimidatingly strong at punching that everyone in the room left.

2. Lat pulldown 5kg (5 x 10)

3. Seated rows 6kg (5 x 10)

4. Chest press 5kg (2.5 x 10)

5. Pec deck 5kg (3 x 8)

6. Deltoid raises 2kg (3 x 10), 3kg (1 x 8)

7. Lat raises 2kg (3 x 10) - why was this so hard??

8. Bicep curls 3kg (3 x 10)

Not much today, but my upper back and shoulders ache like I've been sitting on a plane 8 hours...such a conflicting analogy considering I did anything but sit around all day for once

Total leg day

1. 4.37km bike ride, 87 cal, 11:27 - getting faster and setting it on a higher level!

2. 10kg squat (1 x 10), 20kg (1 x 10), 25kg (2 x 10)...the usual, and then... 

• 30kg (1 x 5, 2 x 10) first time doing 30! I was scared at the start which prevented me from doing it properly, but after the first set, I managed 2 more without much struggle
• 35kg (2 x 10) slight struggle but could still make it to 10 reps smoothly
• 40kg (1 x 10)!! I think I need to make sure my technique is alright though, my knees and back were starting to hurt and I keep forgetting to breathe properly. Could probably push myself more but I think this is just my ego talking...so happy!

3. Seated leg press 10kg (1 x 10), 15kg (2x 10), 17.5kg (2 x 10), 20kg (1 x 10) - felt harder after all of that squatting, but I don't think I've made it to 20kg before so I'm pretty proud of this too

4. Hack squat (3 x 10) - no weight, just cooling down 

Pretty productive workout, and left the gym feeling really good and completely jelly in the legs

Chest day #1

Didn't get a chance to write down my workout at the time, but here's what I remember -

1. Bench press 10kg, worked up to 20kg I think - second time giving this a go but actually trying this time
2. Incline press - harder than I thought (I was probably tired from the regular bench pressing as well) and it felt really strange...could only manage the bar alone haha
3. Hack squat
4. Chest press - Could barely manage 5kg 1 x 5, was completely ruined from the bench pressing
5. Pec deck - likewise.

...okay that's either all I did or all I remember, and it doesn't look like much but it's been 4 days and my chest is still really sore and tight. Hopefully will get less painful once I work this into a regular schedule!

Been slack...

Haven't hit the gym in a long time...warming back into it. Legs still handling it alright, my shoulders/upper back struggling big time :(

1. 4.03km bike ride, 82 cal, 11:49

2. 15kg squat (1 x 10), 20kg (2 x 10), 25kg (1 x 10)

3. Hack squat (2 x 10), 10kg (1 x 10)

4. Seated row 5kg (3 x 10)

5. Lat pulldown 5kg (3 x 10)

6. Deltoid raises 2kg (3 x 10)