Welcome to the first week, and how I feel about my results. When looking at the performance, the first figure is the weight in kilograms (times by 2.2 to get it in pounds), followed by the number of repetitions. Generally the idea was to do 2 sets, and either doing an extra set if I could get to twelve, or at least working to exhaustion.

Monday
Machine Squat - 60 x x12, 65 x 8
Leg Extension - 40 x 12, 40 x 15
Leg Curl - 30 x 11. 30 x 7
Back Extension - Bodyweight x 12, 2.75 x 12, 5 x 10
Calf Raise - 60 x 15, 65 x 14, 67.5 x 12

I wasn't entirely comfortable with the squat and pushed myself a bit less than last week, because it was putting pressure on my left shoulder. I don't think I can do regular barbell squats because holding the bar in that range of motion is likely to be worse for my shoulder. So I may have to change this over to dumbell squats, which I understand may be a bit more awkward but might provide me better results without causing undue stress. I also skipped the Leg Press for a couple of reasons; firstly it was in use, and secondly that exercise has caused my shoulder to flare up previously on a couple of occassions, and I didn't want to make it worse after the Squat. So I might also swap this out for lunges.

After the first set of Leg Extensions I thought I had reached my limit, but I decided to give it my all and keep going, so I can definitely increase the weight next time. Leg Curls gave me a good burn, so I will maintain the same weight next time.

I swapped around the Back Extension which I would normally leave until last, because someone was using the Calf Raise machine. This is is the first time I've tried Back Extensions while holding extra weight. I don't know if this is dangerous or not so I was taking it easy; I could have done more than 10 reps on the last set, but I was uncertain whether the pain I was feeling in my lower back was the natural burn of working out, or a more general pain. However it didn't take long to subside and my back is fine now, so it must have been the muscle burn. I will take this easy though. I love the feeling of burn when doing Calf Raises towards the end of the set.

Wednesday
Assisted Pull Up - 25kg x 12, 22.5kg x 10
Cable Rows - 40 x 12, 40 x 12
Dumbell Shrugs - 22.5 x 12, 25 x 13
Chest Press - 35 x 12, 40 x 12, 40 x 7
Assisted Dips - 25 x 9, 25 x 8
Dumbell Flye - 10 x 12, 12.5 x 3, 10 x 8

I still don't feel entirely great about the workout I do for my back and chest, I just don't get the burn I feel I should. Though I think it may be requiring more technique, and make sure I am focusing on contracting the back muscles. Improvements in weight over what I did for these exercises last week. The only difference is that I swapped out the Pec Dec for Dumbell Flyes. 10kg seemed easy... up to the next weight and I struggled to get out 3. So maybe I had pre-exhausted my chest on the previous exercises.

Wondering about my arms. A number of the exercises above work out the biceps, triceps and forearms as well as the back or chest, and sometimes I felt they were what was giving out first, not my back or chest. The current book I'm reading (New Rules of Lifting) indicates not to worry about them at all; they will be taken care of during a workout similar to the one I did today. Nevertheless, for now I will still do my arms on Friday. Will be interesting to see if they feel sore tomorrow (I usually don't feel the soreness on the same day).

Calves still burning from Monday, though obviously I didn't really work out my quads as they feel fine. Bit of burn in the hastrings today which wasn't there yesterday. I find that odd that it has taken 2 days to appear. I think in general I take a fair bit of time to recuperate from a proper workout, and usually I feel it the next day, and sometimes a bit worse on the second day.

Friday
Seated Shoulder Press - 7.5 x 12, 10 x 11
Side Raises - 2.5 x 12, 5 x 7
Seated Dumbell Curls - 7.5 x 12, 10 x 11
Preacher Curls - 15 x 6, 12.5 x 11
Triceps Kickback - 5 x 12, 7.5 x 12
Triceps Pushdown (Machine) - 20 x 12, 30 x 12, 40 x 12, 45 x 12, 50 x12

I was a bit anxious about today going into shoulder exercises, but I'd say my shoulder is feeling better than it usually does, so maybe I'm working out the kinks. Side raises always do me in though, I don't think I've ever tried to lift 5kg before so I was reasonably happy with this result. After the Dumbell Curls, the preacher curls surprised me with how low a weight I needed to use, though I suppose that is part of making them more isolated.

I obviously underestimated what I could on the Triceps pushdown while I stepped up the weight, and the first 3 sets were done almost without a break because they were so easy. The last set was tough though. Afterwards though, I felt my chest had gotten a workout, which brings me back to something I wrote on Wednesday, about not worrying about isolating arms. One of the routines in one of the books talks about Push/Pull splits, and I might change it up to do that. Whenever working out the back you are often working biceps in the same action, and when working the chest you are often using triceps in the same action. So perhaps I should drop from a Chest/Back day and an Arms day, and make it a Chest/Triceps day and a Back/Biceps day. It's legs on Monday anyway so I've got until Wednesday to decide if I want to change things up so soon, though it think it makes the most sense. Doing it all at once ensures they are really worked out.

General
I only did cardio once this week, and I can't say it was amazing in any fashion. I did 19 minutes on a bike, intending to follow a program of alternating intensity; 1 minute all-out, 2 minutes moderate and then repeat a few times (with warmup and cool down either side). But I just didn't feel like I had much in the tank. Most of this week I haven't had the greatest sleeps so this may have contributed. But the idea is to work up to it and increase the number of repetitions at high intensity. I haven't used the rowing machines before, so I might try one of those. That seems like it ought to be fun as well as challenging. I suppose now that shoulder seems to be in better condition, I can get my free personal training session and get them to show me the technique, as well as a couple of things I'm a bit unsure of (free weight squats and deadlifts which I'm a bit afraid of).