Get in Shape Challenge Day 24 – Thursday 8th September

After having an additional day off yesterday due to my general soreness I found it remarkably easy to hit the gym this morning for next weights session. My alarm went off at 5:10am and after hitting snooze (yes I know, a dangerous proposition) I got out of bed at 5:20am and completed my entire morning routine of prayer and abdominal exercises before heading into the gym in Subiaco.

I arrived at the gym by 5:55am and after waiting for about a minute for it to open got in and dropped off my stuff and headed over to the bench press to start the workout. This morning I followed the same routine almost exactly that I did on Tuesday starting with a weight of 62.5kg on the bar and completing all 12 repetitions. My second set had 10 repetitions on 67.5kg before the third set of three repetitions on 70kg.

The next two exercises saw me use the 22.5kg and 12.5kg dumb-bells and alternating between incline press and vertical shoulder lifts. I realised after having completed the first set that on Tuesday I used the 25kg weights on the incline press but figured sticking with the 22.5kg I would then not drop the weight on my shoulder presses in the next part of the routine. I managed three sets of 12 on the incline press and sets of 12, 12 and 10 repetitions on the vertical shoulder lifts.

My next exercises were the biceps curls and shoulder presses using the 12.5kg and 22.5kg weights. The shoulders at this heavier weight proved a little harder to complete only managing sets of 8, 7 and 7 whilst I got out a full three sets of 12 repetitions with the shoulder presses. My shoulder flys and triceps curls were next and using the 12.5kg weights got out a complete three sets of 12 repetitions for the flys and sets   of 12, 12 and 8 on each arm with the triceps curls. I really think I will look at increasing these weights either on Saturday or the start of next week.

My deltoids were the next muscle group and using the 25kg weight I managed three sets of lifts with 12 on each arm with 12 repetitions, another exercise I will need to increase come next week. The lat pull down machine was free today so I got to work my lats! With the weight on 60 I did my first set and managed 12 repetitions. The next sets were 5 repetitions on 70 before doing another 8 repetitions on 60.

To finish I worked my biceps with a 32.5kg bar-bell (the 30kg  had been using was being used by someone else) and my triceps dips. I completed a set of 12, 10 and 9 on the biceps curls and 3 sets of 12 with the triceps. This morning when dong the triceps I could see myself in the mirror, I always find this so beneficial as it keeps me concentrating on the correct technique and makes everything get pushed out that little bit more.

I am quite satisfied with today’s session, there were some gains in some of the areas. My legs are still feeling a bit tight especially up in the groin regions (both sides) so I will have to keep monitoring that as to my intensity with cardio sessions, I don’t want to pull anything but also don’t want to have to miss another session. On a positive note to finish, I got on the scales yesterday morning to see what was happening with my weight. I have done this at least once a week since starting the challenge and after having no real change for the first few weeks the weight is starting to drop off with me having dropped from 81.7kg down to 79.1kg. There’s still a bit of work to go to get back to my 78kg I was earlier in the year but it is a good step in the right direction.

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