Upper Body

Early Evening work out.


DB Military Press: 12x14kg, 10x16, 8x18, 6x20, 11x14
Side Raises: 12x10kg

Completed all sets—progress. I should edge up the weight.

BB Bench Press: 12x50kg, 8x55, 8x55, 6x60, 12x50kg
DB Flies: 12x10kg

Significant step up starting with 15kg weights. Could not complete all sets. I need to press forward with this load out.

Bent BB Rows: 12x30kg, 10x35, 8x40, 6x45, 12x35One Arm
DB Rows: 12x14kg-R,12x14kg-L

Time to switch out routines for upper back exercises.

BB Curls: 12x20kg, 10x25, 8x30, 6x35, 12x25
DB Curls: 12x9kg

Biceps seem to be weaker than they where weeks ago. Develpoment has been slow. Press forward.

BB Tricep Ext (lying): 12x25kg, 10x30, 8x35, 6x40, 12x30
Standing Tricep DB extensions: 12x14kg

More than anything I need to switch up my routine. I need to rethink a work out plan and look to cycle to new exercises more frequently.

Diet:
Still too few meals, but calories are in line and made good food choices. Keeping with L-Glutamine. I don’t notice a faster recovery, but then its hard to measure.
Good strong day.