So, each exercise will be done as follows: 10 reps at a lower weight as a warm up and to rehearse the movement. 4 sets of 5 reps, aiming for the last set to be breaking form on the last rep.
Tonight's session was shoulders as that naturally followed from the bench press session on Saturday.
- Seated shoulder press - 10 @ 40kg, 4 x 5 @ 50kg
- Seated dumbbell curl - 10 @ 35lb, 4 x 5 @ 45lb
- Side dumbbell raise - 10 @ 25lb, 4 x 5 @ 30lb
- Deadlift - 10 @ 60kg, 4 x 5 @ 100kg
- Static bike 5k - 8:38
Dumbbell curl was OK - fairly standard and will improve in the coming weeks.
Lateral raise was a range-finder as I can't remember the last time that I used this exercise, I think I can go heavier next week without much issue.
Deadlift was OK, bearing in mind that I hurt my back the other week. I'll make sure that I take the progression easy.
Static bike - I have a new aim. I need to knock 19 seconds off the time in the next 3 weeks, so this was a good benchmark.
Overall, this was my most enjoyable training session in some time. Tomorrow is bench press day, so I'll look forward to that under the new set/rep protocol.