Hi all,

Trained today after well over a week off and much needed break from training.

Flat bench
bar x 20
40 x 10
60 x 10
70x 6
90 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3

Chest supported row
40x 15
60x 8 x 5 sets

kb military press
20kg each hand 3 sets x 8 reps

flys
11kg x 15
16kg x 8 x 2 sets

rear flys
11kg x 6 x 3 sets

extensions and curls to finish.

Benching felt good and last set was hard to finish.

Blimey, It's been a while since posting - but things have been silly busy with business improving beyond my wildest expectations and also trying to move house at the same time.

Training has been going well for the most part, while also having a couple of niggles that I have been managing.

My most recent training session was as follows; -

Box squat
bar x 20
60 x 10
60 x 5
80 x 5
100 x 3
110 x 2
120 x 1
120 x 1
130 x 1
130 x 1
130 x 1
140 x 1
100 x6
100 x 5

kettlebell Turkish get up phase 1 only.
16kg L/R x 10
20kg L/R x 5
24kg L/R x 6

crunches with feet on bench
10 reps x 3 sets

Here is a link to me Personal Best box squat of 140kg: -

http://www.youtube.com/watch?v=G4QiGnUlmU0

Once the house move is sorted I will be back with a vengence updating the web site with lots of exciting new articles, hints and tips.