(Most of these are approximate)

Shoulders

Warm up

• Seated dumbbell shoulder press, 10kg x 15, 25kg x 10, 30kg x 10
• Shoulder press machine – 45kg x 10, 75kg x 6
• Iso Lateral Raise, No idea of the weight, 2 sets to failure.
• Dumbbell front raise, 10kg x 8, 15 kg x 8

Legs

• Leg extensions, 3 sets not sure on weight
• Leg Press, 80kg x 15, 120kg x 14, 160kg x 12
• Hack Squat, 40kg x 15, 60kg x 14
• Front squat machine, 80kg x 12, 120kg x 14
• Leg curls (on front) 2 sets not sure of weight
• Seated leg curls, not sure of weight.
• Standing Calf Raise, 80kg x 15, 100kg x 15
• Seated Calf raise, 40kg x 10-15 can’t remember.

As time goes by, I will know exactly what I’m lifting. At the moment I just care about the actual exercise rather than the weight I’m lifting. We have been training at this gym for 2 weeks now and we are both ready to go 100% from next week. We have trained very hard over the last 2 weeks, but I know I can give it just an extra rep on most exercises. That one extra rep is the one that counts the most.