29th June

Shoulders and triceps

Seated leverage gym shoulder presses
3 warm up sets of 10, 2 and 2 reps, the last at the same weight as the first working set.
4 working sets of 12, 10, 8 and 6 reps. Each using a weight to just about complete the reps.

Seated Arnold presses
Just one warm up set of 10 reps to get into the twisting groove
Then 4 working sets of 12, 10, 8 and 4 reps. Was supposed to end on 6 reps but couldn't even lift my pen to record the weight for a few minutes afterwards!

Easibar upright rows
No warm up and straight into 3 sets of 15, 12 and 10 reps.

Single arm side lat raises
3 sets 15, 12 and 15 reps

Narrow grip bench press
4 sets of 12, 10, 8 and 6 reps

Triceps pressdowns
3 sets of 15, 12 and 10 and then a few sets of 2 or 3 reps to exhaustion

The pip from my last pin is no better and no worse than most of my previous pins. Hoping it wil completely clear tomorrow though, which gives me around 4 or 5 days pip free.

No cardio today coz basically I feel knackered!
We've all had a bit of a shock today. There's been a shiny, bright round light in the sky all day. Rumour has it that it's the sun! I've asked around but no one can really remember what the sun looks like!