So it was the first day back since my month off (training outside the gym). It should have been yesterday but I left it a little too late for a proper workout. I'm still not sure what goal I have in mind but maybe I'll find it later, ideas scribbled down a few minutes before gym... ...pull ups, chin ups on the hit list! 02/09/2011 - Lower body (1.25 hours) 1. 'Kettlebell Swings' (the warm-up) - 100 swings with 16kg KB (all in 1 set) 2. 'Leg Curls' - 3 sets of 12 reps with 10kg (a bit light, could increase to 15kg though first time on these) 3. 'Deadlifts' - 2 sets of 8 reps with 60kg, 2 sets of 5 reps with 75kg, 3 sets of 5 reps with 85kg (grip weaker, had to go mixed grip on last weight, and more reps) 4. 'Good Mornings' - 4 sets of 10 reps with 30kg (a bit light, could increase to 40kg, also first time on these) 5. 'Bent Over Rows' - 5 sets of 8 reps with 35kg (first set was 40kg but too heavy, even 35kg was a challenge, maybe lighter, I hate these) 6. 'Back Extensions' - 3 sets of 10 reps with 10kg plate (about right) 7. 'Bird Dogs' - 3 sets of 10 reps (felt easy, maybe I took too long on earlier stuff, and could reduce time between sets, increase reps and intensity) 8. 'Chin ups' - 3 sets of 5 reps (pitiful, and I gave up, I'll come back to why) Planned but ran out of time: 9. 'Crunches' on swiss ball, 10. 'Russian Twists' with med ball, 11. 'Pulldowns' on cable machine with narrow bar Towards the end of workout distracted by others, I just don't train well in a gym environment with guys. I want to set stuff up on the squat rack then people politely take over the space. I forgot how annoying this is and how I let people walk all over me then get really ****ed off partly for not standing up for myself and also that it's a guys space. For the athletes/bodybuilders here is another workout that was on the board I couldn't manage and was being tried out when I turned up. I tried setting up for it but needed the rack for 3-5 but failed with slow chinups. 1. 10 pullups (or chinups) narrow grip 2. 10 dips mid point 3. 10 barbell curls (30kg) in the squat rack 4. 10 overhead press (30kg) not push press! 5. 10 barbell upward rows (30kg) narrow grip Repeat 1 - 5. Timed.