DAY OFF yesterday



OK, 6 weeks of BSBW completed - now 4 weeks of adding an extra set for each exercise (as well as increasing weights where I can). Cardio is now supposed to increase to 20 minutes, but I've been doing more than that anyway - so I'm going to try and fit in some more cardio after lifting, except probably on leg day.



5 minutes warm up

Superset #1
One-Arm rows 3 x 12 ~ 6kg (13.2lb)
Pushups 3 x 12 - 3/4s (from knees)

Superset #2
Dumbbell shoulder press 3 x 12 ~ 4kg (8.8lbs)
Dumbbell calf raises 3 x 12 ~ 6kg (13.2lb)

Superset #3
Dumbbell curls 3 x 12 ~ 6kg (13.2lb)
Overhead triceps extensions 3 x 12 ~ 6kg (13.2lb)

Superset #4
Dumbbell squats 2 x 12 ~ 6kg (13.2lb)
Stiff-legged deadlifts 2 x 12 ~ 6kg (13.2lb)

plus,

15 minutes treadmill - fast walking on incline



My left shoulder (anterior deltoid) was still really sore this morning, so was a bit worried that I would have a problem working out. However, it seemed to be fine and even felt much better after I'd finished - though I had to drop to 4kg for the shoulder presses because the 6kg was much too uncomfortable. Now just experiencing a dull ache - will massage some ibruprofen gel into it when I get home later.