Monday so we back with our morning sessions This morning was back A few sets from this morning Weighted chin ups Seated rows - 60kg each row Lat pull downs - 175lbs/80kg (then decided to try a stack 200lbs/90kg)

Tuesday - First chest session Started this week on incline going relatively heavy maxing out at 110kg Then moved to flat bench and worked on upping reps on my 100kg pre instead of trying for 1 Rep Max (this actually killed me 🥴)

Few exercises on today’s legs Decided to do single leg presses to make sure I concentrate on each leg individually instead of pressing together We then have the hamstring curls and a calf raises

No gym session this morning Had to go for an emergency dentist appointment Who knew popcorn could cause a madness 😓 We will be back tomorrow morning with chest session number 2

2nd chest session clips Dumbbell incline press 25kg,30kg,35kg,40kg (on video) and 42.5kg Hammer chest press 3 sets 60kg each side Decline bench press 60kg,80kg,100kg (on video) Also worked on some triceps,abs and a little bit of lats (since I missed yesterdays session)

CRYSTAL PALACE HAVE WON THE FA CUP 🏆 IT'S THEIR FIRST MAJOR TROPHY 🤩

South London on top tonight 🫡

Good morning Banners are up and flying strong

They got that done quick. Next Monday is going to be 😮‍💨

Morning back session Was lagging today due to Sunday football but still went in Exercises shown are Seated Row (made sure to squeeze) Dumbbell lift over ?! (I think it’s called 30kg) Dunno what last machine is called 😅 40kg each side

Second session of the week Chest Day Still working on upping my bench press. Currently maxing 120kg I think my next mini goal here is to be able to do 2-3 clean unspotted reps Gym grind does not stop 💪🏾

Today was a bit of a mosh mash session of legs and biceps Shown below Seated Leg Press (never usually use this machine, no idea as to why I did tbh) Barbell curls 30kg + Bar (normally do 40 but not today 😅) 21’s 5kg + Bar (really get that burn on the biceps)

Amorim actually needs to go in the bin I’m sorry this guy is the most fraudulent manager Onana - JOKE Mount - expert at hide and seek in the pitch Dorgu - LOL No tactics at all. No threat at all I can go on but I am DONE

Day 4 - Shoulders Never go hectic on shoulders due to past injuries Shoulder press - 60kg plus bar (this smith has 0 resistance) Rear Delt Flies Face pulls - a must to work on the stabilising muscles

I have been posting a lot of gym stuff but not much on diet side Here’s an example of a dish I eat whilst I’m training Nice and quick air fried chicken (teriyaki) with egg noodles baby corn and mangetout I use a proper stone pan for good non stick and need of little oil

Final session of the week 5/5 Done chest and a bit of back First vid is of the 40kg press. Quite routine now and used to get a nice pump Went to 50kg but really felt the fatigue (second vid) Then done seated flies where I concentrate on the negative movement

Heading to A&E with a suspected torn/ruptured calf from football Looks like I’ll be out for a long time 😓

Gastrocnemius torn Guess it’s the rehabilitation road now 🥲

Got that dreaded call today from the nursery saying the little one hurt herself Mayn this week is being a week and the week aint even over ... week🙃

This stick is beautiful