Great progress Si!

Really impressive lifting especially given your reduced bodyweight (the rack deads not too far off 3x).

Pull-ups getting a bit easier too I imagine?

Cheers, Jon!

I'd done triple body weight for a triple the session before (and 3.25x for a single).

They certainly do - 12.5kg less fat to lug up and down is helping!

**Thurs 21st: Shl**Strict Press: 40kg x 10; 50kg x 10,10,10,8

Barbell Front Raise: 30kg x 12, 35kg x 8,8

Seated Laterals: 17.5kg x 6; 15kg x 10,10,10 (drop 10kg x 12)

Seated Db Press: 30kg x 8,8

Face Pull 3 sets

Inc Tread: 225kcal

**Fri 22nd: Arms**Hammer Dips: 80kg x 15; 120kg x 12,12,12,12

Machine Ext: 4 sets

Single Arm Cable Ext: 3 sets

Seated Db Curl: 12.5kg x 10; 17.5kg x 10; 22.5kg x 10,10,10

Hammer Preacher: 3 sets

DB Hammer Curl: 17.5kg x 8,8

Standing Calf: 4 sets

Seated Calf: 3 sets

Walked for 1hr later in the day.

**Sat 23rd: Legs**Squats: 60kg x 10; 80kg x 8; 100kg x 5; 120kg x 6; 140kg x 3; 110kg x 8,8,8

Leg Press: 3 sets

Leg Ext: 6 sets

Seated Leg Curl: 3 sets

Lying Leg Curl: 5 sets

Not a great session; tweaked my hip/lower back. Nothing major, just did lots of ext/curl instead. Felt fine two days later.

**Sunday 24th: Chest**Inc Bench: 60kg x 10; 80kg x 6; 100kg x 4; 90kg x 6,6,5; 60kg x 8 (5 second eccentric/2 second pause)

Inc Flyes: 27.5kg x 8,7,7

Bench: 90kg x 8,7,7

Pec Flyes: 3 sets (last set super set with press ups)

Inc Treadmill: 200kcal & 3.5mile walk later in the day.

Pretty average session - felt a bit fatigued.

**Yesterday: Back**Rack Deads: 60kg x 10; 100kg x 10; 140kg x 5; 180kg x 2; (belt on); 200kg x 1; 220kg x 6,5,4

Shrugs: 140kg x 15; 160kg x 12

Pull Ups: b/w +15kg x 8,8,6; b/w x 10

Seated Row: 3 sets

Inc Tread: 225kcal

Bike & Tread: 300kcal later in the day

Back to feeling a bit better again. Happy with the rack deads.

**Today: Shl**Strict Press: 40kg x 10; 50kg x 5; 55kg x 8,8,6; 50kg x 8

Upright Row: 50kg x 12; 55kg x 8,8

Seated Db Laterals: 17.5kg x 8; 15kg x 10,10; 12.5kg x 15

Seated Db Press: 30kg x 10,7

Rope Face Pull: 3 sets

Inc Treadmill: 275kcal

All ticking along nicely - a couple of fatigued sessions, but all in all pretty positive. Adding around 500kcal additional energy expenditure each day through a combination of bike/inc' treadmill/general walking. I'm off on hols in 3 weeks and will carry this on until then. It's been fun. Well, kinda.

Weight as of today is 79.0kg.