“You going to train trapeze on that diet, fat boy?”
db rows: 2×8@88.
Military press: 7/5@88. So. Fucking. Close. 2 rest days, and I’ll nail this on Sunday.
Vertical rows: 8/7@66. … maybe not that far. Ow.
Bench press: db, 2×8@54. But these were easy today. Heavier next time.
kb lifts: 2×20@54.
Pushcrunchdips: 30/70/25, 23/70/17. Ouchie.
Today I was happy and inspired. On Sunday I will lift heavier. Go me.
db rows: 2×8@88.
Military press: 7/6@88. Still just can’t nail 8 on the first set. Felt much stronger today, though, even though I’m not well.
Vertical rows: 2×8@59. Should step this up next time.
Bench press: db, 2×8@54.
kb lifts: 2×20@54.
Pushcrunchdips: 30/65/25, 20/50/20. Not sure about that last set. I lost count of everything – it may have been 25/60/20. Either way, an improvement on last time, yay!
Another exercise in habit and momentum. I’ve been sick the last few days, and nearly didn’t bother this morning. Glad I did, of course, but I nearly didn’t do the kb lifts, or the pushcrunchdips. Mmm, very sweaty now.
db rows: 2×8@88. Happy fucking new year. The barbell rows were, I suspect, making my lower back sore, so I’m back to the db rows. And 12 lb up on where I was. My form was dubious for the last few – rotating the back, which is classic how-not-to. But I’ll get there.
Military press: 7/6@88. Ouch. “Cheated” a little on the second set by widening my grip, but still.
Vertical rows: 2×8@59.
Bench press: db, 2×8@54.
kb lifts: 2×20@54.
Pushcrunchdips: 25/60/20, 20/50/17.
The harder I work, the more I wonder why I ever stop for 2 weeks. Mmm, endorphins. Mmm, goal achievement.
Barbell rows: 2×8@132.
Military press: 7/5@88. Dropped one on the first set, but was actually very pleased with the second. Focussed, strong. Lifting the iron with the power of my MIND!
Vertical rows: 2×8@59. Mmm. I nearly went for 56.5, but that seemed ridiculous. Glad I beefed it up!
Bench press: db, 2×8@54.
kb lifts: 2×20@54.
Pushcrunchdips: 25/60/20, 15/40/13. I’ve been chatting to Jess about supersetting (interleaving sets of antagonistic exercises without a break), and getting bored with crunches. So this is a superset of pushups (inclined), crunches (raised leg, 22 lb), and dips. No break in between exercises, 60 seconds between sets. Invokes the bootcamp burn nicely 
Barbell rows: 2×8@120.
Military press: 8/5@88
Vertical rows: 2×8@54.
Bench press: db, 2×8@54.
Squats: Now it’s the other knee. Maybe I should just accept that squats are not for me, but they are important, and really should be the heart of any routine. Maybe next week.
kb lifts: 2×20@54.
Pushups: 25/20 inclined.
Raised leg crunches: 70/40/30@22
So again, a two week break and back to where I was. Which suggests I wasn’t lifting heavy enough 2 weeks ago
Barbell rows: 2×8@120.
Military press: 5@88, 8/6@76.
Vertical rows: 2×8@54.
Bench press: db, 2×8@54.
Squats: Not with the shooting pains.
kb lifts: 2×20@54.
Pushups: 30/20 inclined.
No crunches. I am lazy, and will do leg lifts at work. Alright then. 70/30@22, raised legs. I do need another ab exercise though.
Man, it felt odd doing a workout without chatting to Jess in between sets.
Barbell rows: 1×8@110, 1×8@120.
Military press: 6@88, 8/5@76.
Vertical rows: 2×8@49.
Bench press: db, 8/7@54.
Squats: Not with the shooting pains.
kb lifts: 2×20@54.
Pushups: 25/20 inclined.
Raised leg crunches: 75/35@22. I become increasingly disillusioned with crunches. Time to find a new ab exercise.
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