Working Out

For a variety of reasons I haven't been to the gym for a week!

But, today I'm back on it - it's gonna hurt!

Planning on doing:

Dumb-bell bench press 3 x 8 @ 30kg each (will try for sets of 8 but have only just moved up to 30kg so we'll see)

Hammer curls 3 x 8 @ 17.5kg each

Single-arm bent over row 3 x 8 @ 30kg (should be ok with 30s for these)

Decline barbell bench press 3 x 8 @ 50kg (25kg each side plus whatever the bar weighs - 15kg? not sure, I should check that).

Shrugs - 3 x 8 with 25kg plates

Might...big might...do some deadlifts, depending on how energetic I feel. My deadlift weight is woeful because it's not something I have done much before (stupid I know) so I'm probably looking at 20kg each side of the bar, see how I go.

Then whatever machines I feel like - likely 3 x 8 @ 55kg seated chest press, 3 x 8 @ 55kg seated row, 2 x 8 dips and chins @ bodyweight -15kg, seated shoulder press 3 x 8 @ 35kg and possibly lat pull downs.

Will see how I get on - am planning on going again Saturday, when I'll be doing some more squats (don't fancy doing any today as I've been cycling quite a bit this week and still have to tomorrow as well).

Still hoping to build a bit of muscle for holiday but given we're 5 1/2 weeks away now, realistically I won't add much - I'm going to watch my diet a bit more though and really make an effort to eat cleanly, as I would like ideally to be a bit more cut than I am currently - not only to look HOT in my new Aussiebums, but also then I will be able to justify gorging myself on all inclusive food and cocktails :-)

Workout

Currently feeling like my workout is getting kinda stale, having done pretty much the same stuff for quite a while now.

Typically consists of 3 sets of 8 with heaviest weight manageable, (which is 17.5kg dumbbells for hammer curls and 27.5kg dumbbells for other free weights, currently)

Free Weights

3x8 @ 17.5kg hammer curls

superset with:

3x8 @ 27.5kg dumbbell bench press (flat)

then:

3x8 @ 27.5kg dumbbell single-arm bent over row (using bench - think that's the right name!)

superset with:

3x8 @ 27.5kg dumbbell pullover

After this I've e started to do some more shoulder/traps work, using a big weight plate, but I must admit I don't know what the name of the exercise is! Basically, I grip the weight plate at one end at the handle, using both hands, and I pull it up until my hands touch my chin, then lower. Repeat as needed. If anyone can tell me the name for this, please do!

That's with a 25kg plate, which I am also using 2 of to do shrugs.

That's all I'm currently doing regularly free weights-wise, although I sometimes squat and deadlift and want to do these a lot more (good for growth all over, I know).

Machine Weights

I tend to stick to a few machines and again do 3 sets of 8 reps with the heaviest weight I can adequately manage with good form. Machines are:

Chest Press - 55kg (sometimes 1 set of 55 and next two of 47.5kg if feeling weak)
Seated Row - 50kg
Shoulder Press - 35kg

Dipping Station - I am not yet dipping full bodyweight; I put the pin just below the main pin, so I think that's taking, what, 5kg off? Not sure. Will hopefully start full bodyweight dips later this summer.

Been doing - 2 sets of 8 reps of dips (leaning forward to target pecs, yeah!)
2 sets of 8 pull ups - not sure what the grip I use is called, my elbows are basically at right angles
Sometimes might then do some Lat Pull downs or Cable Flyes if I'm feeling energetic, but usually that's about it. Not sure where to go from here - apart from the aforementioned incorporating more squats and deadlifts into my routine. Will try and keep a more careful track on weights etc though and aim to go up to the next size dumbell by July...