Legs

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
240lb x 2

I could feel some stress in my lower back, so decided to stop.

Front squats, a2g
95lb x 10, 10, 10

Leg extensions
100lb x 10, 10
100lb/75lb/50lb x 10/8/6

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Straight leg deadlifts
135lb x 12, 12, 12

Leg curls
Two legs: 62.5lb x 10, 10, 10
One leg, alternating and continuous: 25lb x 5, 4 per leg

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Calf raises

Shoulders, traps and triceps

Seated dumbbell press
40s x 8, 6
35s x 8
35s/25s/15s x 5/5/8

Close grip bench press
95lb x 10, 8, 7, 6

Barbell front raise (underhand)
65lb x 10, 10, 10

Seated French press
27lb x 10, 10, 10

Barbell shrug/hang clean
95lb x 9, 8, 8

EZ bar skull crushers
65lb x 10, 10, 8

Seated dumbbell shrug/lateral raise
20s x 10, 10, 10

Tricep cable extension (burn)
40lb x 40

Back and calves

No energy today; no idea why.

Wide grip pull-ups
14, 10, 8

Bent over barbell rows
100lb x 12, 10, 10

Lateral pull-downs
100lb x 10, 10
100lb / 80lb / 60lb x 9 / 6 / 6

Cable row (rope)
100lb x 8; 90lb x 9, 8

Deadlifts
135lb x 10
185lb x 8, 10, 10

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Standing calf raises
Two leg / alternating single leg; continuous
15 / 15, 15 / 15, 10 / 10, 10 / 10

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3 mile stationary bike ride

Chest and biceps

This is my first solo training session since I got back from Cuba (I trained with Ben on Friday). While I was away, I did some training in the resort's gym, but not as strenuously as normal. I also cycled on the stationary bike every day, anything from 5km to 10km. I couldn't do any other leg work because there wasn't a squat rack, but I covered pretty much everything else. I ate in the buffet at least twice a day - sometimes eating at the a la carte restaurants - and I ate a lot, often two or three plates of veggies (either grilled or salads) and protein (lots of fish and chicken) plus plenty of delicious fresh fruit (guava, pineapple, papaya and melon). I'd often end the meal with one or two bitesize brownies and some ice cream. When I got back home, I stood on my bathroom scale and thought, "Okay, let's see how much damage I did." I was surprised - and somewhat pissed! - to find I'd lost 4lb. I hate being sub-140lb. Oh, well.

Bench press
95lb x 5, 5
125lb x 4, 4, 4, 4

Dips - 14, 10, 8, 7

Incline dumbbell bench press
35s x 10, 10, 9, 8

Dumbbell flies
30s x 10, 9, 9

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Pinwheel curls
50s x 5, 5, 5

EZ bar standing curls
75lb x 12, 10, 9

Machine preacher curls (burn)
37.5lb x 40

Abs

Streaky

Bicycle crunches
50, 50, 50 per side

Plank with feet elevated (untimed) x 3

Dumbbell side bends
40lb x 15, 15, 15 per side

Leg hip raises - 20, 20, 20

Side planks
30 seconds per side x 3 (continuous)

Shoulders, traps and triceps

Power cleans
95lb x 3, 3
115lb x 5, 5, 5

Barbell front raise
65lb x 10, 9, 9

Standing barbell press
75lb x 8, 6, 4

Seated dumbbell shrug and lateral raise
20s x 10, 10, 10

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Close grip bench press
105lb x 7, 6, 6

Seated French press
20lb x 12
25lb x 9, 10

EZ bar skull crushers
65lb x 10, 9, 9

Cable tricep extensions
40lb x 40 (burn)

Legs

Back squats, a2g
95lb x 5
115lb x 5
125lb x 3
135lb x 3
155lb x 3
165lb x 3
185lb x 1, 2

Leg extension
100lb x 10, 10
100lb/75lb/50lb x 10/8/6

Front squats
95lb x 10, 10, 8 (wrists gave out)

Straight leg deadlifts
185lb x 8, 8, 8

Chest

This was supposed to be a chest and biceps session, but one of the other gym members was a bit chatty, which ate up a lot of time. @#?*!!

Today was a light weight/high rep day.

Bench press
95lb x 13, 10, 9, 10

Decline bench press
80lb x 15; 100lb x 10, 11, 12

Dips - 11, 8, 9, 7

Push ups - 30, 20, 13

Dumbbell flies
30s x 6, 5
30s/20s superset x 6/8

Quads and hams

The only reason I do so much leg work is so
I can use pictures like this.

Box back squats
135lb x 5
185lb x 3
205lb x 3
225lb x 3
240lb x 3
245lb x 2

Long time since I had a PR since I changed my training methods.

Front squats, a2g
95lb x 5
115lb x 3
135lb x 3
145lb x 3
155lb x 2

Dumbbell Bulgarian split squats
40s x 5
50s x 3
55s x 3
60s x 3
65s x 3

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Straight leg deadlifts
135lb x 10, 10, 10

Went light so I could get a decent stretch.

Leg curls
Two legs: 75lb x 8; 62.5lb x 10, 10
One leg, alternating and continuous: 6, 5 per leg

Dumbbell straight leg deadlifts
45s x 40 (burn)

Swimming

I don't usually post my swimming sessions here, but I just wanted an excuse to use this picture. Miranda O. Bloody hell.