12 stone 5 pounds

Over head press

• 20kg x8,
• 30kg x 8,
• 40kg x 8,
• 50kg x 8

Seated dumbbell press

• 60lb x 8
• 70lb x 6
• 70lb x 6

Front raise 

• 8kg x 20
• 8kg x 20

Side raise

• 8kg x 10
• 12kg x complete failure

Wide grip barbell lateral delt raise

• 15kg x 10
• 25kg x 10

Legs

Squat

• 25kg x 15
• 60kg x 15
• 80kg x 15
• 100kg x 10

leg press

• 120kg x 15
• 120kg x 15
• 140kg x 20

Calf Raise

120kg x 15 x 3 (every set to failure)

I pushed myself as hard as I could and after the session I went straight home and sat next to the toilet for 15 minutes waiting to see if I was going to be sick. Fortunately, I held it in. I don’t think I can’t push myself much harder If I am getting these types of issues afterwards can I…

Here’s a video of my last leg press, I promise that it felt a million times harder than how it looks. I used to do lots of weight with low reps and half reps. I now do less weight and higher reps. I feel this works much better for me personally.