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10 minute warm up on the elliptical manual level 15


4 sets day

x12 hack squat

x12 leg press :(

x8 deadlift (bent leg)

x12 hip adduction

x12 hip abduction


I am hoping there is a typo in one of those words, but I do not know what an "adduction" or "abduction" are. I wish someone could invent hip abductions.



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then lower body

4x12 hack squat

4x8 bent leg deadlift

2x12 donkey calf raise

4x12 single leg plate loaded hamstring curl

4x12 45 degree leg press


4x12 seated shoulder press on the smith

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My new building has a nice gym on the first floor. No stairmaster though, so I am converting to running on a treadmill. Very nice selection of free weights and machines.


This morning:


Ran for 30 minutes


bent-over rows

upright rows

reverse flies


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Pulled a glute playing squash last night. At set-all, 6-all. Very very bad timing. Not so bad this morning at least. I'd got a bit casual about stretching out, that'll teach me... Trying to lift fairly often these days to, but the hot weather makes it hard to get motivated.

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