Heavy upper

Bench press
125lb x 6
130lb x 6
135lb x 5 + 1

Neutral pull-ups
25lb plate x 6

Dumbbell shoulder press
35s x 10
42s x 6, 5

Wide cable row
110lb x 6
120lb x 6, 6

Feet elevated push-ups (Swiss ball)
18, 13, 11

Shoulders, traps and triceps

Seated shoulder press
75lb x 5
80lb x 5, 5

Arnold press
30s x 8, 8, 7

Hang cleans
95lb x 5
100lb x 5, 5

Lateral raises (burn)
17.5s x 40, 40

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Close grip bench press
110lb x 5, 5, 5

Barbell skull crushers
70lb x 12, 12, 10

French press
30lb x 12, 11, 11

Cable tricep extensions
45lb x 11, 9, 9

Shoulders, traps and triceps

I usually start shoulder day with some mid-weight/medium-rep squats, but not today. My quads and hams don't have any doms, following yesterday's PT session with Ben, but they do feel fatigued (exacerbated by my bike ride to the gym). However, my glutes are toast. I did a few warm up reps with an empty bar, but it was so painful I had to stop. My arse hurts!

Seated barbell press, elbows at 90 degrees
45lb x 15
75lb x 9, 8, 6

Seated Arnold press
25s x 10, 10, 8

Barbell front raise
65lb x 10, 10, 10

Barbell shrugs
210lb x 10, 10, 10

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Close grip bench press
115lb x 4, 5, 5

Seated French press
30lb x 12, 12, 8

EZ bar skull crushers
70lb x 12, 10, 10

Cable tricep extensions (burn)
40lb x 40

Nice tricep pump!

Shoulders, traps and triceps

Seated dumbbell shoulder press
30s x 12, 9, 8

Dumbbell front raise, alternating
25s x 12, 12, 12 per arm

Dumbbell lateral raise (burn)
15s x 40

Seated French press25lb x 20, 15, 15

Dumbbell skullcrusher
25s x 10, 10, 8

Close grip push up
15, 14, 12

Shoulders, traps and triceps

Back squats
115lb x 10
165lb x 7, 7, 7

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Seated barbell press, elbows at 90 degrees
45lb x 12
65lb x 10
75lb x 7, 5

Seated Arnold press
30s x 7
27s x 7, 7

Underhand barbell front raise
45lb x 13, 12, 12

Barbell shrugs
185lb x 10
205lb x 10, 10

Hmmm...Not quite matching Nicole Wilkins, above.

Lateral raises (burn)
15s x 40

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Close grip bench press
115lb x 4, 5, 5

Seated French press
30lb x 10, 10, 8

EZ bar skull crushers
60lb x 18
70lb x 10, 10

Cable tricep extensions (burn)
40lb x 40

Shoulders and triceps

Didn't have time to go to ABsolute Fitness today, but I still managed to have a decent session in Stonecroft's gym.

Dumbbell clean and press
30s x 5, 5
40s x 5, 5, 5

Close grip push ups
17, 13, 11

Seated dumbbell press, elbows to parallel
25s x 9, 9, 8

Seated French press
25lb x 15, 12, 12

Dumbbell front raise, alternating
20s x 12
25s x 12, 12

Dumbbell skullcrusher
25s x 10, 7, 8

Dumbbell lateral raise (burn)
15s x 40

Dumbbell tricep extensions
25lb x 15, 15, 15 per arm

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10 minutes on treadmill

Shoulders, traps and triceps

Back squats
135lb x 5
155lb x 8, 8, 8

======

Power clean and press
75lb x 8, 8
80lb x 8

Barbell front raise
45lb x 15, 13, 12

Barbell shrugs, with hold on last rep of each set
135lb x 10, 10, 10

Machine shoulder press (burn); elbows to parallel
50lb x 40

======

Close grip bench press
105lb x 6, 5, 4

Seated French press
25lb x 12, 11, 12

EZ bar skullcrushers
65lb x 12, 11, 10

Cable tricep extensions (burn)
40lb x 40

Shoulders, traps and triceps

Back squats
135lb x 5, 5
155lb x 8, 8, 8

======

Seated barbell press
80lb x 7, 5, 4

Seated Arnold press
30s x 8, 8, 6

Barbell front raise
65lb x 10, 9, 10

Barbell shrugs
195lb x 10, 10, 10

======

Close grip bench press
105lb x 8, 7, 5

Seated French press
27.5lb x 10, 10

EZ bar skull crushers
65lb x 10, 9, 8

Cable tricep extensions
40lb x 40 (burn)

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

Shoulders, traps and forearms

Jeebus!

Power cleans
45lb x 5, 5
65lb x 5
75lb x 3
85lb x 3
100lb x 2
115lb x 2
130lb x 1
135lb x 0, 0, 0

No power today; no idea why.

Seated dumbbell shoulder press
30s x 12; 32s x 11, 9
Drop sets - 32s x 8; 20s x 8; 10s x 10

Upright row @ 65lb - 12, 12, 12

Seated dumbbell shrugs/lateral raises
20s x 10, 11, 11

Barbell shrugs - 185lb x 10, 10, 10

======

Barbell wrist curls - 60lb x12, 11, 7

Static barbell hold @ 135lb - 33 seconds, 30, 34

Wrist roller - 3 x 1

Shoulders and biceps

Seated dumbbell press
30s x 13, 9, 9

One arm dumbbell front raise
25lb x 10, 10, 10

Seated lateral raises
Drop sets - 20s/15s/10s: 8/8/12, 6/8/11, 6/6/10

======

Pinwheel curls
40s x 10, 10, 10

Dumbbell curls
30s x 10, 10, 10

Incline dumbbell curls
20s x 12, 12, 12

Shoulders, triceps and forearms

Seated barbell press
75lb x 8, 6, 5

Barbell shrug and hang cleans
100lb x 8, 8, 7

One arm dumbbell front raise, underhand
22lb x 10, 10; 25lb x 10 per arm

Seated dumbbell shrug/lateral raise
15s x 12; 17.5s x 12, 12

======

Close grip bench press
100lb x 8, 6, 6

Seated French press
25lb x 10, 10, 8

EZ bar skull crushers
65lb x 10, 8(.5!), 8

Wide grip dips
9, 7, 7

Bench dips, feet elevated
20, 17, 14

======

Barbell wrist curls
70lb x 12, 10, 6

Barbell static holds @ 160lb x 3

Shoulders, traps, triceps and forearms

Sunday = Cooking Day!

Seated barbell press
45lb x 10, 10
65lb x 8, 6, 6

Barbell shrug and hang cleans
100lb x 8, 8, 8

One arm dumbbell front raise, underhand grip
17.5lb x 10, 10, 10 per arm

Dumbbell lateral raise (burn)
12s x 40

======

EZ barbell skullcrushers
65lb x 15, 14, 11

Tricep dumbbell extensions
25lb x 12, 12, 12 per arm

Reverse barbell curls
35lb x 12, 12, 12

Tricep cable extensions
40lb x 40 (burn)

======

Barbell wrist curls
50lb x 20, 14, 11

Barbell static holds - 185lb x 3

Shoulders and traps

Another early morning session.

Seated barbell press
45lb x 10, 10
75lb x 6, 5, 4

Barbell shrug and hang cleans
100lb x 10, 10, 10

One arm front raise
15lb x 10; 17.5lb x 10, 10 per arm

Dumbbell lateral raise (burn)
12s x 40

======

Close grip bench press
100lb x 9, 7, 5

EZ bar skull crushers
65lb x 9, 8, 7

Cable tricep extensions (burn)
30lb x 40

Shoulders and triceps

Seated barbell press
45lb x 10, 8
75lb x 6, 5, 4

Barbell shrug/hang cleans
100lb x 10, 10, 10

One arm front raise
15lb x 10, 10, 10 per arm

Dumbbell lateral raise (burn)
10s x 40 reps

======

Close grip bench press
95lb x 10, 6, 5

Dumbbell tricep extensions
20lb x 12, 12, 12 per arm

EZ bar skull crushers
60lb x 12, 11, 9

Cable tricep extensions (burn) 30lb x 40

Shoulders and triceps

Seated barbell press- 75lb x 10, 6, 6, 5

Seated Arnold press - 25s x 11, 9, 8

One arm front raise - 15lb x 10; 17.5lb x 10, 10 per arm

Dumbbell lateral raise (burn) - 10s x 40, 40

======

Close grip bench press - 110lb x 5, 5, 4

Dumbbell tricep extensions - 20lb x 12, 12 per arm
EZ bar skull crushers - 60lb x 12, 10

Cable tricep extensions (burn) - 30lb x 40

======

Wrist roller

Shoulders, traps, forearms and grip work

Another punishing strength workout with Ben. We fit so much into each hour that I struggle to remember everything we do, so here - to the best of my memory - is today's workout.

Seated dumbbell shoulder press - 35s x 7, 8, 7
Final set: drop sets - 35s x 6; 25s x 5; 15s x 4 
Some assists on the last couple of reps in each set. With the drop sets, the weights felt ridiculously light, but I still couldn't move them without struggling.

Barbell shrugs/hang cleans; alternating reps
95lb x 10, 10, 10, 10

One arm bent over shoulder row
40lb x 10; 45lb x 10, 10, 10 per arm

Seated dumbbell shrugs/lateral raises; alternating reps
15s x 12, 12, 12, 12

Alternating dumbbell upright rows - 20s
Machine flies (can't remember weight)
12, 12, 12, 12 of each movement

One-handed barbell holds - 115lb
Ben held one end and I had the other, switching hands whenever my grip failed. And, of course, it was always my grip that went first!

Wrist roller

Shoulders and triceps

The three fittest women on Earth. And probably other planets, too.

Seated barbell press - 70lb x 5, 6, 5, 5

Seated Arnold press - 25s x 12, 10, 8

Barbell front raise - 35lb x 12, 12, 12

Dumbbell lateral raise - 40 reps x 15s, 10s

Close grip bench press - 105lb x 5; 110lb x 4

Seated French press - 17.5lb x 12; 20lb x 10

EZ bar skull crushers - 60lb x 10, 10

Cable tricep extension - 40 reps x 30lb

My calves are still sore as hell, following Ben's workout on Thursday morning. I played soccer Thursday evening - 10 adults vs about 30 kids, including Madi - and my legs felt fine then, but my lower back was starting to seize up from all the deadlifts. On Friday morning, my calves started to feel a bit tight. By Saturday morning, it was painful to walk. On Sunday, it looked like I was walking in high heels, because I couldn't get my feet flat on the ground. Then this morning, I bought a foam roller so I could work my calf muscles. This definitely worked, because following my bike ride to the gym in the afternoon, I was able to walk quite comfortably, even though I could still feel some doms. Four bloody days!

Shoulders and triceps

Today I was pretty damn sore, following yesterday's new leg workout, which I guess means I've found something that's going to challenge me for a while. At midnight, I woke up with agonising cramp in my right inner quad. The worst thing was, I wanted to go to the washroom, but couldn't bloody move until the pain subsided.

Seated barbell press - 65lb x 6; 70lb x 6, 5, 5

Seated Arnold press - 25s x 12, 9, 8

Barbell front raise - 25lb x 12; 35lb x 12, 12

Dumbbell lateral raise - 15s x 40 reps (resting as needed)

Close grip bench press - 95lb x 5; 105lb x 5

Seated French press - 15lb x 12; 17.5lb x 12

EZ bar skull crushers - 55lb x 12; 60lb x 9

Cable tricep extension - 30lb x 40 reps (resting as needed)

Shoulders, traps and forearms

That'll be me on the beach in Cuba next January
(in the trunks, not the t-shirt)

Had my first session training with Ben today. My trainers seem to be getting younger and younger; Ben's 30 years younger than me!

Today should have been a leg day, but my left adductor is playing up again. I did start to feel a slight twinge there while I was swimming a couple of days ago.

Seated dumbbell military press
30lb x 10; 35lb x 10; 40lb x 10 (some assisted)

One arm front raise - 20lb x 10, 10, 10

One arm bent over shoulder row
25lb x 10; 35lb x 10, 10 per arm

Barbell shrugs - 135lb x 10; 185lb x 10, 10

Cable shrugs - 60lb x 10, 10, 10 per side

Farmer's walk with dumbbells (to one end of gym and back) - 60lb x 1; 70lb x 1, 1

Wrist roller (controlled up then down) x 3

By the end of the session, I'd lost all feeling from my elbows to my fingertips! A good first workout with Ben.