At least I think its shoulders today. Started by picking up my dear girlfriend, who because of an eye problem can’t drive at the moment, so we could both do a workout at the gym. She did her own thing whilst I got seriously out of breath spinning. The classes are filling up quickly so I made sure I booked.

Later on after work (I went home got Nat and took him to a party) I went back for the shoulder routine. Big mistake in that I hadn’t written out what I was going to do.

10 mins treadmill + dynamic stretches

Internal dumbbell rotation 10kg x 3 sets x 12 reps x each shoulder; Arnold press 2 x 16kg x 3 sets x 10 reps; Alternating dumbbell press 2 x 16kg x 3 sets x 10 reps; Cuban press 5-8kg x 2 x 10 reps x 3 sets; Diagonal cable raise 7.5kg x 3 sets x 10 reps x each side; lateral raise 2 x 8kg x 10 reps x 3 sets – burning, painful so stopped.

Food was clean today. All bran and skimmed milk, protein shake, meatballs, multivitamin.

Before bed I did my pushups routine. I can’t do 40 in a row so am doing 10 reps waiting 30 secs then again ’til 40. Next week I’ll only take a 25 sec gap between sets and so on until I have no rest break. My form varies – sometimes my shoulders hurt sometime elbows. My chest doesn’t seem to be the weak link.