I get back into the gym this morning. Didn’t feel like it at all, but once I got there and got the warm-up row out of the way it was alright. The acclimitisation period is over and it’s now down to gradual increases in weight and gradual reduction of reps. This four-week block looks like:

Low weights, just enough so there’s a bit of strain on the last rep of the second set.

Squats

Lat Pulldown

Knee Extension

Hamstring Curl

Bent-arm Pulldown

Bench Press

Core

Bicep Curl

Calf Raise

Seated Row

Dips (machine)

Tricep Extension

Wk1: 2 sets of 20 reps

Wk2: 1 set of 19, 1 set of 18

Wk3: 1 set of 17, 1 set of 16

Wk4: 2 sets of 15

Wk6: S: 2900m – W: 1 session