Tuesday 19th January

Treadmill: 15mins
Skwaaats: warmups, 100x8x3
Tbar rows: 40x8x3
pulldowns: something
Rear delt: warmups, 44x15
Curl machine: something
Xtrainer: 30mins

Saturday 16th January

Treadmill: 10mins
SLDL: warmupers, 100x8x3
Incline press (machine): 70x15, 90x6, 70x8
Leg curl: 30x15, 36x10 42x8
Shoulder press (db): 14x15, 20x12, 24x8
Wide stance GM: 60x15x3
Side raises: 8x12, 12x8x3, 8x15
Treadmill: 10mins
Crunch: 20x3

Thursday 14th January

Treadmill: 10mins
Front squat: up to 80x10x3
Pulldowns: up to, 33.5x10, 39x8x2
Leg press: 0x20, 40x20, 80x20, 120x20, 160x20
Db row: 14x10, 30x10, 34x8x2
Leg extension: 33x20, 40x20
Rear delt machine: 30x20, 39x12
Xtrainer: 10mins

Wednesday 13th January

Treadmill: 15mins
Squat: messing around, 60x10
Pulldowns: up to 33.5x12
Sumo Deadlifts: 60x6, 80x5, 100x1
Db Press: up to 30x10
Side raise: up to 14x8
Db Curl: up to 14x10
Pushdowns: up to 33x10
Crunches: 20x3
Xtrainer: 15mins inc 2x120sec @7