I have finally taken a photo of my home gym for my blog. Here it is. Really simple, not a lot of space. I have a small space next to the rack for doing deadlifts and clean and presses, and my curls. Most of the work is done in the rack.

Just did a quick weight training session. Well, it felt quick, but according to the clock, it was 45 minutes.

I started with the usual, warming up with an empty bar, doing shoulder presses. Then I pressed 30kg, 3 sets of 8.

Next was flat bench presses. Started with the 30kg bar (no weight disc changes required) then increased to 40kg. My arms felt really tired, so I just did 3 sets of 10 at 40kg.

Then I did some bent over rows - just 25kg. I did a set with a fast lift, then slow return, then a set with slow lift and slow return.

Finished off with barbell curls at 20kg, then hammer curls with 10kg dumbell.

Doesn't sound much, but it was still 45 minutes work, and my arms feel nice and tired now. Time for some protein!

This week I have been busy, but I still managed to go kung-fu on Monday, and half of a kick-boxing class and then kung-fu last night. All good fun. Kick-boxing was extremely busy last night, there must have been almost 40 people in the class.

Tonight I finally got around to doing my pull session. I planned to do this on Tuesday, but I was feeling very tired, so had a rest day. I have not been running for a while, but hope to run either tomorrow or over the weekend.

OK, the pull session went well. I took it easy as it was the first one. Here is my lifting info. As usual, all done with free weights, in fact, all with the same barbell this evening.

Deadlift: 45kg - 10; 65kg - 6; 75kg - 6; 75kg - 4
Bent-over row: 25kg - 10; 45kg - 6; 55kg - 4

I have not been running for a few days, no real excuses. I think that I just needed a rest, and to refocus on my goals. I had been thinking about starting weight training again for some time, and today I finally got around to it. The last time I was weight training my sessions were a bit random, so today I decided that I would stick to a routine for a while. I have chosen a simple push & pull split, and today was the push part.

Here is what I did. For each exercise I performed 3 sets plus a warm up set, using a standard barbell and a power rack.

Barbell bench press (30kg - 15; 45kg - 6; 55kg - 6; 60kg - 4)
Barbell squats (30kg - 15; 60kg - 6; 70kg - 5; 80kg - 4)
Shoulder press (20kg - 10; 30kg - 6; 35kg - 5; 40kg - 4)