I actually did this work-out on Thursday but haven't had time to get on the computer and post it.

lower back: 8x45/12x40/16x35
lat pull (wide): 8x40/12x35/16x30
close grip pull: 8x45/12x40/16/35
upper back: 8x35/12x35/16x30

shoulder press: 8x30/12x25/16x20
triset front fly/
raise/upright row 8x5/12x4/16x3

ab machine: 8x25/12x20/16x15
ball crunch: 3x15
bicycle kicks: 3x15

Really feeling the benefit of dropping the weight slightly and upping the reps. I'm also going to try increasing my running on the treadmill after working out (except legs!).

Hopefully by the time November comes round I'll be fitter and stronger!

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