Just haven't been getting online to log them. Not even managed in my own journal - I have scraps of paper with my scrawls on them all over the house. Will log last couple of work-outs and then try and be more organised. I've upped my reps to 15 per set.

Legs & Shoulders Day

Extensions 30kg, 35kg, 2x40kg
Curls 35kg, 2x40kg, 3 reps@40kg
Outer thigh 50kg, 65kg
Inner thigh 2x65kg
Rotary calf 72.5kg, 80kg

Arnold press 3x4kg
Front raises 3x4kg
Upright rows 3x4kg
(up weight to give the shoulders a fright!)

3x15 crunches/obliques on hyperextension

Back & Tris Day

Cable Crossovers 2x15kg; 12 + 10 reps@15kg
Machine assisted dips 15, 13, 8 + 8 @ 65kg
Flat DB fly alternate
with Decline DB fly 4x6kg (up weight)

Lying BB Tri extensions 15, 15, 13 + 12 @ 10kg
Tricep Rope Pulldown 3@20kg
Seated Tri Cross Xtn 11, 11, 9 + 8 @ 4kg

3 x 15 crunches & obliques

Chest & Biceps Day

Dual link row 35kg warm-up; 2@45kg + 8 reps
Dual link seated lat 2@35kg + 10 reps
Assisted kneeling chin 10, 7 + 4 @ 65kg
Hyperextensions 2x15; 2x15@5kg

BB21s 3@15kg, 10kg to fail
Hammer DB curls 3x15@6kg

3 x 15 crunches & obliques

Also did some cardio. Not much on the running as felt some discomfort in my knee. Need to find an alternate and need to do more cardio.

Hopefully not so long before I log again.

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