Have lost my little scraps of paper (probably disintegrated in the wash!) so I'm only logging my last two workouts.

PECS / TRIS / ABS

Flat DB fly alt Decline DB Fly: 2 @ 8 kg
8 & 5 reps; 5 & 3 reps respectively
Cable Crossovers: 1 @ 15 kg, 6 reps, 4 reps
Assisted Dip: 1 @ 65kg; 4 reps, 2 reps

Lying BB Tri Extensions: 3@10kg
Machine Tri Extension: 3@15kg
Seated Tri X-face Extension: 2@4kg, 10 reps

3x15 crunches/pulses
3x15 oblique crunches (hyperextension)

10 mins walking on treadmill @ 4mp 1.5%
5 mins skipping


BACK / BIS / ABS

warm-up on rower: 1500m - max level - 8m20sec

Hyperextensions: 2x15, 8 + 6 reps @ 2.5kg
Good Mornings: 2x15; 2x15@5kg
Lat Pulldown: 2@40kg, 8 + 6 reps
Dual Link Row: 3@35kg + 10 reps

BB21s: 2@15kg + 4 reps
Conc. Curls: 2@6kg + 9 reps

3x15 crunches/pulses
3x15 oblique crunches (hyperextension)

15 min on cycle - weight loss prog 3 level 4 avg 80rpm

Also finally christened my bike and went for a short run.

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