Catch Up Post - 3rd to the 13th Jan

Lots happened in the past week both training-wise and at home. My little girl turned 4 yesterday plus I'm really getting stuck into working from home for a living (sometimes "stuck" seems really appropriate!)

Have skipped a few sessions when the body or time hasn't allowed, but made up all but 2 of them. New goal for the next 4 weeks is to get in better shape (that means get leaner) for a trip to the islands in Feb (late 30th birthday present).

I've mapped out my eating plans and training. Strength work is pretty much as per program but with a bit more heavy stuff thrown in and an emphasis on explosiveness - will explain my theories on another post. Eating is basically just keeping to whole foods while minimizing refined carbs and even protein shakes to more useful times that compliment training.

Strength-wise my numbers are good, but still do better if I can train in the evening. It might take a while to get back into a full time morning routine but its just part of the process. Incline press with a wide grip (still "legal") has gone up, and my back is not screaming like it was at the end of 09. Both good signs. No intention of flat benching heavy until end of feb. But I might push that back depending on how my strength goes with me dropping some (unwanted) size.

Brought in some cardio 3 days each week with skipping, cycling, boxing. I'll keep posting on these to help me keep track as well. Just have to choose a good way to measure them. Will probably do density based training for time.

So next post will be my log for shoulders and core work (morning) along with boxing for cardio in the evening.

Saturday 2nd Jan -Arms with Mike & Craig

First session back after the holidays. Didnt take too much notice of the weights or reps and just focused on trying to get the right muscles into it.

Skull crushers
30 x 12 x 2
40 x 10, 9, 10

Push Downs
120 x 15
130 x 15 x 3

Rope Push Dwn superset with bent over overhead rope ext
36 x 12 + 15 x
36 x 12 + 12

Dumbell Curls
15 x 10
17.5 x 10 x 8
15 x 8

Close grip EZ curls
30 x 12
40 x 10 x 3

Barbell Curls
30 x 10 x 3