ROBBO REVERSE - THE MYSTERIES OF AGE REVERSE

With Gym week 20 being Xmas week, its just gonna be a case of best case scenario. Going to go to the gym as much as possible and do as much as I can – but sensible eating and drinking is out of the window until the New Year.

Looking forward to festive drinks, going to see NUFC away from home, and I am hopefully coming out of retirement to play a game of festive football. Megs ahoy.

SHORT TERM GOALS – WEEK 20 – 24/12/2011 – 30/12/2011

4 Gym sessions

 2 Yoga sessions from my Total Yoga DVD.

0.3% decrease in Body Fat. So target is 17.78%.

Continue reading “Power” by Jeffrey Pfeffer.

Watch 2 articles from the Website – TED conferences.

Read the 6 free weekly articles from my The Economist Iphone app.

SHORT TERM GOALS – WEEK 19 – 17/12/2011 to 23/12/2011

4 Gym sessions 2 Yoga sessions from my Total Yoga DVD. COMPLETED

0.3% decrease in Body Fat. So target is 17.78%. FAILED, BUT NOT STARTING MY PROPER CUT UNTIL THE NEW YEAR

Date	Weight/lbs	Body Fat %	Lean Body Mass/lbs	Target Body Fat %
18/11/2011	197	19.40%	158.78	19.40%
25/11/2011	199	16.30%	166.56	19.08%
02/12/2011	199	16.30%	166.56	18.75%
09/12/2011	200	17.75%	164.50	18.43%
16/12/2011	201	19.30%	162.21	18.10%
23/12/2011	201	20.20%	160.40	17.78%

Continue reading “Power” by Jeffrey Pfeffer. COMPETED, ONLY ABOUT 35 PAGES TO GO.

Watch 2 articles from the Website – TED conferences. COMPLETED

Read the 6 free weekly articles from my The Economist Iphone app. COMPLETED

Mid Term – Goals

Gain 6 pounds of lean body weight in 6 weeks. Gym Weeks 15-20. I define lean body weight as = my actual body weight minus my body fat. ONE MORE WEEK TO BUILD A BIT MORE MUSCLE AND SHED A BIT OF FAT….THE LATER UNLIKELY AS ITS XMAS WEEK.

To be able to do 20 continuous Chin Ups with strict form, by the end of Gym Week 30. I define strict form as = start from a stationary hanging position with full extension, raise chin above bar, pause for 1 second, lower without swaying to start position. My PB at start was 7. I CAN DO 20 CHIN UPS BUT OVER 4 SETS, SO THIS IS A DIFFICULT CHALLENGE.

To be able to do 8 continuous Pull Ups with strict form by the end of Gym week 30. My PB at start was 2. THE WORK I AM DOING ON THE CHIN UPS SHOULD HELP TOWARDS THIS GOAL. I HAVENT DONE ANY SPECIFIC WORK ON THIS, AS IT SEEMS TO HURT MY NECK…. PROBABLY DUE TO POOR FORM.

Long Term - Goals

Achieve and maintain 10% Body Fat by Gym week 44. Start 19.4% on gym week 15.  THE SERIOUS CUT TO 10% START IN THE FIRST WEEK OF JANUARY.

.........................................................................................................................................................................

APPENDIX

The reason why I blog is all down to author Tim Ferriss. One of the best ways to stay motivated is to make goals public. So that people are aware if you achieve or fail, which is a powerful motivator.

~~Tim Ferriss ~~ The Four Hour Body ~~ Review ~~

“How do you manage the self-discipline to bear down on learning a skill? Ferriss suggests you begin by treating your new regime as a trial (vowing permanence can be discouraging)--- give it 2 weeks or 5 serious sessions. By that point early rewards from the discipline will keep you going. You have to measure to detect the rewards ("What gets measured gets managed"--Peter Drucker), and score-keeping lets you make your progress a competitive game with others---which becomes its own motivation. Make public bets about your specific goals, where you'll pay painfully if you fail. "Loss aversion" is a surprisingly powerful incentive.”

I will tweet daily regarding my diet and mental and physical workouts. Then every Friday, I will do a summary blog. Regarding weekly goals, and my progress to my Mid and Long term goals. These are personal goals only, and will not include career goals. As Joey Barton the philosopher has found out Twitter/blogs can get you into a lot of trouble in your Job. Plus I find it distasteful.

This blog is called Robbo Reverse. This is about how I can improve my body and mind, aka Age Reversing. I am 31 and I intend to improve and indeed better that age for years to come…..confused ????

The Roberts Definition of Age Reverse.

Obviously I will age, my cells will pack up and I will die. This can not be stopped.

However your fitness age is something completely different. This is quantified by brain functioning, metabolism, cardio health, hormone levels etc

I am 31 years old. So my body is unfortunatley on the decline. A lot of the problems of fitness age, can actually all be slowed – by the very things I am doing at the minute = weight training, yoga and cardio. One instance, as a 31 year old man my testosterone levels will decrease by around 4% a year until they are all gone, which has some various and obvious side effects….poor little Robbo!!! However, weight lifting increases testosterone levels, as your body has to start producing more to help build muscle. In fact most areas associated with declining fitness age, can in fact be slowed and actually improved. So as in my opinion as an above average fitness aged 31 year old, can I slow time – i.e. when I am 40 year old man, could I have a fitness age of a 35 year old. I believe I can, so have therefore slowed time! But can you go further than that? As a 40 year old man, could I have a better fitness age than I do now? Again, Yes I believe I can. Meaning – I have reversed time. There is no reason as a 40 year old for example I couldn’t have a fitness age of 30 or below….. Hence age reverse is possible with warped logic….. But it will take dedication and hard work. Not always my best attributes.

I am currently using the “Power Muscle Burn” Workout System

Basic principle is 4 work outs a week –

Chest and Biceps

Quads and Hamstrings

Shoulders and Triceps

Back and Calves

So for example –

Chest and Bicep Work out entails –

Bench Press – Power – 5 reps 4 Sets

Incline Dumbbell Press – Muscle – 12 reps 3 sets

Cable Crossovers – Muscle - 12 reps 3 sets

Dumbbell Fyles – Burn – 40 reps

Pin Wheel Curls – Power – 5 reps 2 sets

Standing Barbell Curls – Muscle - 12 reps 2 sets

Preacher Curls – Burn – 40 reps

So the Power build ths size, and the Muscle and Burn leans and shapes.

ROBBO REVERSE 2.0 - THE MYSTERIES OF AGE REVERSE

Went to the gym 4 times this week, but that’s all I achieved really, easy to blame xmas build up but I wont !!!

I have decided to change my gym programme. The 5*5 program is proven, but personally I find it a little boring, mainly because you are lifting relatively heavy weights at low reps – so your reps may only take 15 seconds but you need a least a couple of minutes of rest each time. So the workouts take a long time, with a lot of waiting around. Which is not my cup of tea.

So I have changed to “Power Muscle Burm” Workouts. These are more enjoyable so far, and because less rest is needed the workouts are taking between 43-46mins (previously an hour) yet I am doing more.

Basic principle is 4 work outs a week –

Chest and Biceps

Quads and Hamstrings

Shoulders and Triceps

Back and Calves

So for example – Chest and Bicep Work out entails –

Bench Press – Power – 5 reps 4 Sets

Incline Dumbbell Press – Muscle – 12 reps 3 sets

Cable Crossovers – Muscle - 12 reps 3 sets

Dumbbell Fyles – Burn – 40 reps

Pin Wheel Curls – Power – 5 reps 2 sets

Standing Barbell Curls – Muscle - 12 reps 2 sets

Preacher Curls – Burn – 40 reps

So the Power build ths size, and the Muscle and Burn leans and shapes.

Lets see how long it is before I try something else!!!!!

SHORT TERM GOALS – WEEK 18 – 10/12/2011 – 16/12/2011

4 Gym sessions – my own devised program based around 5*5 - 5 reps for 5 sets. COMPLETED – 4 gym sessions

2 Yoga sessions from my Total Yoga DVD – FAILED – no yoga done this week

0.3% decrease in Body Fat. So target is 18.10% - FAILED – body fat is currently 19.4%, not to worried about this at the minute as I am not cutting until January.

Date	Weight/lbs	Body Fat %	Lean Body Mass/lbs	Target Body Fat %
18/11/2011	197	19.40%	158.78	19.40%
25/11/2011	199	16.30%	166.56	19.08%
02/12/2011	199	16.30%	166.56	18.75%
09/12/2011	200	17.75%	164.50	18.43%
16/12/2011	201	19.30%	162.21	18.10%

Continue reading “Power” by Jeffrey Pfeffer – FAILED – did not make time to read this week..

Watch 2 articles from the Website – TED conferences.- COMPLETED

Read the 6 free weekly articles from my The Economist Iphone app. COMPLETED

1 Sports Massage. FAILED – I have re scheduled for January.

SHORT TERM GOALS – WEEK 19 – 17/12/2011 to 23/12/2011

4 Gym sessions 2 Yoga sessions from my Total Yoga DVD.

0.3% decrease in Body Fat. So target is 17.78%.

Continue reading “Power” by Jeffrey Pfeffer.

Watch 2 articles from the Website – TED conferences.

Read the 6 free weekly articles from my The Economist Iphone app.

Mid Term – Goals

Gain 6 pounds of lean body weight in 6 weeks. Gym Weeks 15-20. I define lean body weight as = my actual body weight minus my body fat.

To be able to do 20 continuous Chin Ups with strict form, by the end of Gym Week 30. I define strict form as = start from a stationary hanging position with full extension, raise chin above bar, pause for 1 second, lower without swaying to start position. My PB at start was 7.

To be able to do 8 continuous Pull Ups with strict form by the end of Gym week 30. My PB at start was 2.

Long Term - Goals

Achieve and maintain 10% Body Fat by Gym week 44. Start 19.4% on gym week 15.

APPENDIX

The reason why I blog is all down to author Tim Ferriss. One of the best ways to stay motivated is to make goals public. So that people are aware if you achieve or fail, which is a powerful motivator.

~~Tim Ferriss ~~ The Four Hour Body ~~ Review ~~

“How do you manage the self-discipline to bear down on learning a skill? Ferriss suggests you begin by treating your new regime as a trial (vowing permanence can be discouraging)--- give it 2 weeks or 5 serious sessions. By that point early rewards from the discipline will keep you going. You have to measure to detect the rewards ("What gets measured gets managed"--Peter Drucker), and score-keeping lets you make your progress a competitive game with others---which becomes its own motivation. Make public bets about your specific goals, where you'll pay painfully if you fail. "Loss aversion" is a surprisingly powerful incentive.”

I will tweet daily regarding my diet and mental and physical workouts. Then every Friday, I will do a summary blog. Regarding weekly goals, and my progress to my Mid and Long term goals. These are personal goals only, and will not include career goals. As Joey Barton the philosopher has found out Twitter/blogs can get you into a lot of trouble in your Job. Plus I find it distasteful.

This blog is called Robbo Reverse. This is about how I can improve my body and mind, aka Age Reversing. I am 31 and I intend to improve and indeed better that age for years to come…..confused ????

The Roberts Definition of Age Reverse.

Obviously I will age, my cells will pack up and I will die. This can not be stopped.

However your fitness age is something completely different. This is quantified by brain functioning, metabolism, cardio health, hormone levels etc

I am 31 years old. So my body is unfortunatley on the decline. A lot of the problems of fitness age, can actually all be slowed – by the very things I am doing at the minute = weight training, yoga and cardio. One instance, as a 31 year old man my testosterone levels will decrease by around 4% a year until they are all gone, which has some various and obvious side effects….poor little Robbo!!! However, weight lifting increases testosterone levels, as your body has to start producing more to help build muscle. In fact most areas associated with declining fitness age, can in fact be slowed and actually improved. So as in my opinion as an above average fitness aged 31 year old, can I slow time – i.e. when I am 40 year old man, could I have a fitness age of a 35 year old. I believe I can, so have therefore slowed time! But can you go further than that? As a 40 year old man, could I have a better fitness age than I do now? Again, Yes I believe I can. Meaning – I have reversed time. There is no reason as a 40 year old for example I couldn’t have a fitness age of 30 or below….. Hence age reverse is possible with warped logic….. But it will take dedication and hard work. Not always my best attributes.

Robbo Reverse 2.0 - The mysteries of Age Reverse

Had a good week both in exercise and life. Started the week by going down to The Etihad to watch NUFC play MCFC, with Heather. Had a really good day, atmosphere was awesome. Being an away fan is very cool. I also got back in the Gym this week, after missing all of last week with a neck injury. Although I have only done Leg Workouts all week as my Neck is still sore. As everyone know if you want to get the GH pumping around the body, then you have to blast the legs. So I am hoping to attack the Gym in all areas next week.

I have had a massive shift in weight this week, without doing anything different. I have found this to be the case since I started my Gym work. Almost overnight you get a big increase in weight and your body fat drops, and then nothing happens for the rest of the month. Then a few weeks later, you get another jump. I presumed at the start that a good week would lead to a noticeable gain the next week for example – I was wrong. Obviously you need to put in regular Gym sessions, or you will not get the blitz. I have checked the internet, and this seems to be consistent with other people – good news I am not a freak. I am going to coin this phrase as the “Pre Meathead Tension” going forward.

So it’s been 15 completed weeks at the gym, enjoyed it and will keep going. You hear all these claims, put on 30 pounds of muscle in 30 days….. It’s all crap ….. NATURALLY that is. The general consensus is 0.5 gain in muscle a week is good going, and that’s for natural bodybuilders never mind little old me. I have actually been aiming for 1 pound a week increase, in my goals section.

When I completed the Insanity DVDs by Beachbody – I was 186 pounds, 15.5% body fat = 157.17 pounds lean body weight.

I am now 199.25 pounds, 16.3% body fat = 166.77 pounds lean body weight. Which is an increase of 9.60 pounds in 15 weeks, so a weekly average gain of 0.64 pounds.

Short Term - Week 15 Goals – 19/11/2011 to 25/11/2011

4 Gym sessions – my own devised program based around 5*5*5 - 5 exercises, 5 reps for 5 sets.

Completed. Due to my neck still being sore, I did my 4 Gym workouts, however brutally I only did leg workouts. Owwwwwww I am walking like John Wayne.

2 Yoga sessions from my Total Yoga DVD.

Completed. Did a session on Sunday and Tuesday. Both 45 mins. From the Total Yoga DVD – Water Series.

0.3% decrease in Body Fat. So target is 19.1%.

Completed, remained under my Weight Ceiling – current body fat 16.3%

Continue reading “Power” by Jeffrey Pfeffer.

Failed. Lamely I did not make time to do this. Will double my efforts next week !!!!

Watch 2 articles from the Website – TED conferences.

Completed. Watched 3 conferences on Wednesday night. Really enjoyable, good way to see how the leaders in their fields think….i.e. on a different level to me.

Read the 6 free weekly articles from my The Economist Iphone app.

Completed. Wished the articles were more hopeful, a lot of economic dread going on. The world has some serious problems, or we are talking ourselves towards serious problems anyway.

Mid Term – Goals

Gain 6 pounds of lean body weight in 6 weeks. Gym Weeks 15-20. I define lean body weight as = my actual body weight minus my body fat.

4 Gym and 2 Yoga sessions completed towards this goal.

Start –

Weight 197 pounds, 19.4% body fat = 157.782 pounds of lean body weight.

Current –

Weight 199.25 pounds, 16.3% body fat = 166.772 pounds of lean body weight.

To be able to do 20 continuous Chin Ups with strict form, by the end of Gym Week 30. I define strict form as = start from a stationary hanging position with full extension, raise chin above bar, pause for 1 second, lower without swaying to start position. My PB is currently 7.

No specific work done towards this, due to sore neck.

To be able to do 8 continuous Pull Ups with strict form by the end of Gym week 30. My PB is currently 2.

No specific work done towards this, due to sore neck.

Long Term - Goals

Achieve and maintain 10% Body Fat by Gym week 44 (aka 29 weeks from now). Start 19.4%. Current 16.3%.

NEW SHORT TERM GOALS – WEEK 16 – 26/11/2011 to 02/12/2011

4 Gym sessions – my own devised program based around 5*5 - 5 reps for 5 sets.

2 Yoga sessions from my Total Yoga DVD.

0.3% decrease in Body Fat. So target is 18.8%.

Continue reading “Power” by Jeffrey Pfeffer.

Watch 2 articles from the Website – TED conferences.

Read the 6 free weekly articles from my The Economist Iphone app.

1 Sports Massage.

Mid Term – Goals

Gain 6 pounds of lean body weight in 6 weeks. Gym Weeks 15-20. I define lean body weight as = my actual body weight minus my body fat.

To be able to do 20 continuous Chin Ups with strict form, by the end of Gym Week 30. I define strict form as = start from a stationary hanging position with full extension, raise chin above bar, pause for 1 second, lower without swaying to start position. My PB is currently 7.

To be able to do 8 continuous Pull Ups with strict form by the end of Gym week 30. My PB is currently 2.

Long Term - Goals

Achieve and maintain 10% Body Fat by Gym week 44 (aka 28 weeks from now). Start 19.4%. Current 16.3%.

APPENDIX

The reason why I blog is all down to author Tim Ferriss. One of the best ways to stay motivated is to make goals public. So that people are aware if you achieve or fail, which is a powerful motivator.

~~Tim Ferriss ~~ The Four Hour Body ~~ Review ~~

“How do you manage the self-discipline to bear down on learning a skill? Ferriss suggests you begin by treating your new regime as a trial (vowing permanence can be discouraging)--- give it 2 weeks or 5 serious sessions. By that point early rewards from the discipline will keep you going. You have to measure to detect the rewards ("What gets measured gets managed"--Peter Drucker), and score-keeping lets you make your progress a competitive game with others---which becomes its own motivation. Make public bets about your specific goals, where you'll pay painfully if you fail. "Loss aversion" is a surprisingly powerful incentive.”

I will tweet daily regarding my diet and mental and physical workouts. Then every Friday, I will do a summary blog. Regarding weekly goals, and my progress to my Mid and Long term goals. These are personal goals only, and will not include career goals. As Joey Barton the philosopher has found out Twitter/blogs can get you into a lot of trouble in your Job. Plus I find it distasteful.

This blog is called Robbo Reverse. This is about how I can improve my body and mind, aka Age Reversing. I am 31 and I intend to improve and indeed better that age for years to come…..confused ????

The Roberts Definition of Age Reverse.

Obviously I will age, my cells will pack up and I will die. This can not be stopped.

However your fitness age is something completely different. This is quantified by brain functioning, metabolism, cardio health, hormone levels etc

I am 31 years old. So my body is unfortunatley on the decline. A lot of the problems of fitness age, can actually all be slowed – by the very things I am doing at the minute = weight training, yoga and cardio. One instance, as a 31 year old man my testosterone levels will decrease by around 4% a year until they are all gone, which has some various and obvious side effects….poor little Robbo!!! However, weight lifting increases testosterone levels, as your body has to start producing more to help build muscle. In fact most areas associated with declining fitness age, can in fact be slowed and actually improved. So as in my opinion as an above average fitness aged 31 year old, can I slow time – i.e. when I am 40 year old man, could I have a fitness age of a 35 year old. I believe I can, so have therefore slowed time! But can you go further than that? As a 40 year old man, could I have a better fitness age than I do now? Again, Yes I believe I can. Meaning – I have reversed time. There is no reason as a 40 year old for example I couldn’t have a fitness age of 30 or below….. Hence age reverse is possible with warped logic….. But it will take dedication and hard work. Not always my best attributes.

ROBBO REVERSE. WEEK 10 - DAY 7 - SUMMARY

Another week done. Week 10 complete.

Mixture of feelings this week. Failed my running task, as I didn’t even do the timed run. A bit of a calf strain, people who know me will not be surprised. I will do the run next week, to see if I can actually do the time. However even if I do the run in time, it is still classed as a fail.

I put in 3 really good gym sessions, happy with what I did.....yet lost a bit of lean weight. Not really sure why, must be diet problems. I did have a protein meltdown at the end of last week and the beginning of this week. I ran out of protein shake, and did not order the new batch in time. Maybe that has had an influence.

Spent 3 hours this week reading “Power” by J Pfeffer..... Still enjoying it.

Weekend is shaping up nicely. Yoga, Newcastle United game and then Cinema. Then probably some sort of Sky Football marathon on Sunday.
…......................................................................................................................................................

In weeks 9-13, I will be doing 3 gym sessions and 1 or 2 runs. And a rest day/s.

Work A – Back – heavy and low reps

Work B – Chest and shoulders – heavy and low reps
Work C – Legs and abs – heavy and low reps
Yoga sessions on Sat and Sun.

START WEIGHT – 147.936 LEAN POUNDS

WEEK 1 – 4 = 8.069 LEAN BODY WEIGHT INCREASE – 156.005 LEAN POUNDS

WEEK 5 – 8 = 1.729 LEAN BODY WEIGHT INCREASE – 157.734 LEAN POUNDS

WEEK 9 - 14^th Oct 2011. 193.25 POUNDS – 17.75 BODY FAT – 159.914 POUNDS OF LEAN BODY WEIGHT - 33.336 POUNDS OF FAT – 2.18 INCREASE IN LEAN BODY WEIGHT.

WEEK 10 – 21^st Oct 2011. 194 POUNDS – 17.8 % BODY FAT – 159.468 POUNDS OF LEAN BODY WEIGHT - 34.532 POUNDS OF FAT – 0.446 DECREASE IN LEAN BODY WEIGHT.

….......................................................................................................................................................

My Current Short Term Goals -

Body - To build 6 pounds of lean muscle in 4 weeks, between Gym Weeks 9-13.
Body – Work up to 10 chin ups and 5 pull ups by week 17. Currently can do 6 and 2 respectively in week 10, pretty lame maybe but that’s all I can do at the minute.
Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete. 3 games played at Mercer George Washington, South Shields and Slaley Hall..
Mind - Read - Jeffrey Pfeffer - "Power: Why some people have it, and others don’t"

My Current Long Term Goals -
Body - To get to 10% body fat.
Body - To master my abs ! with a Six Pack

Completed goals -

Mind – read “The 4 hour work week” by Tim Ferriss. Brilliant book about outsourcing and mini-retirements.
Mind – read “The 4 hour body” by Tim Ferriss. Brilliant squared. Anything you wanna do with your body the tips are here – lose weight – gain weight – build muscle – run far – run fast – swim – anything its here.
Body – run 2.5 miles in 18m45s. Completed in 4 of the 9 week target in 18m41s.
Mind – read “The inner game of golf” by W. T. Gallwey. Good book about the mental side of gold and how it effects the physical game. Comes in useful when running too.
Body – Build 6 pounds of lean muscle in 4 weeks, Gym weeks 1-4. gained 8.069 of lean body weight.

Failed goals -

Body – to build 6 pounds of lean muscle in 4 gym weeks (week 5-8) – only gained 1.729 pounds of lean muscle.
Body - Run 2.5 miles in 18mins15secs. Before October 22nd. Start time 22mins37secs. PB 18mins41secs. Failed because I didn’t even do the run !!!! Not a good way to fail. Had a calf strain this week, so couldn’t do it. So I will try again next week to see if I can do it....but officially its a fail weather I can do it or not.

ROBBO REVERSE. WEEK 10 - DAY 6 - GYM DAY

Think I have done ok in the gym this week. Tried to increase the weights that I lifted the week before. So hoping for a good weigh day tomorrow. Went for a nice run on Tuesday, and surely must have put a bit of muscle on - so the diet will be the key – so I ll wait and see what the body fat is like tomorrow.

I ll report all in tomorrows weekly summary.

I also spent another lunch break reading from “Power – why some people have it and others dont?” by J Pfeffer. NB this is organisational and political power not body strength. Its a good read, anyone who has worked in an office should read this book.

Today's Food -

Breakfast – lentils, boiled egg, protien shake
Lunch – lentils
Early dinner – salad
Late dinner – veg stew, bread
Snacks – bread, cheese spread, oat bar, orange, banana

Today's exercise

Gym – Legs and abs
Squat machine – 80kg (+30kg), 10/10/10 reps – Total reps 30 (-6 reps)
Standing leg press – 80kg (0), 12/12/12 reps – Total reps 36 (+6)
Seated leg press – 190kg (70kg), 10/10/10 reps – Total reps 30 (-15)
Seated calf raise – 70kg (+10kg), 8/6 reps – Total reps 14 (-22 reps) Slight calf strain from running caused problems.
Abs – Hanging crunch – 12/12/12 reps
Standing side crunch – 15kg, 50 reps

Yesterdays exercise

Gym – Chest and shoulders
Chest press – hammer machine – 75kg(+5kg), 6/5/4 reps – Total reps 15 (-3)
Decline chest machine – 140kg (+60kg), 7/7/7 reps – Total reps 21 (-27)
Free weight incline chest press – 45kg (+5kg), 6/5/4 reps – Total reps (-3)
Shoulder press – hammer machine – 50kg (0), 5/5/4 reps – Total reps (-2)
Cable cross over – 40kg 10 reps, 50kg 7 reps, 60kg 10 reps
Shrug – 65kg (0), 12/12/12 reps – Total reps 36 (0)