adamdutton

wednesday went for an hour walk before breakfast and did 40 mins on stepper at home before bed.

today managed to get to gym did a heavy high intense training session on shoulders and biceps.

did 2 warm up sets of dumbell press

then did 1 set of dumbell press with 45kg dumbells did 8 reps then did 1 more set and did 4 reps then 2 assisted reps then 2 negative reps

then did side laterals seated
1 warm up set then 1 working set 10 reps 2 assisted reps and 5 negative reps

cable front raises
1st set 10 reps
second set 8 reps then 4 assisted reps

biceps

preacher curls 2 warm up sets then 1 working set with negatives

barbell curls 8 reps dropped weigh 6 reps and 4 half reps
and that was it, felt good got a good pump and am aching now.