After thinking about it last week I decided to change up my routine a little bit, putting the bicep in with the back exercises to make this a 'pull' day as biceps are often used in the back exercises, and moving the triceps into Chest and making this a 'push' day as triceps are often using in the chest exercises.

Monday - Legs
Squat - 60 x 12, 65 x 11
Leg Extension - 45 x 12, 45 x 11
Leg Curl - 30 x 7, 30 x 5, 25 x 5
Calf Raise - 67.5 x 12, 70 x 13, 72.5 x 10
Back Extension - 2.75 x 12, 5 x 12

I've decided to drop the Leg Press from the list. My hamstrings felt a bit tight going in to today (even though it has been a week since the last leg workout) so I took it a bit easier to start with (hence dropping back to 60kg for the squat to start with). I still managed to do better than last week for all exercises... with the exception of Leg Curl. Which I suppose I can attribute to the tight hamstrings. Even when I dropped the weight I still struggled. I will make sure I give them some good stretches throughout the week.

Wednesday - Pull
Assisted Pull Up - 22.5 x12, 20 x8
Cable Rows - 40 x 12, 42.5 x 10
Shrugs - 25 x 12, 25 x 12, 27.5 x 8
Seated Biceps Curl - 10 x 12, 10 x7
Preacher Curls - 12.5 x 12, 12.5 x 10
Hanging Knee Raises - BW x 12, BW x 9

Improvements once again, though I still feel like in most exercises my arms are giving out before my back. I tried to focus more today on really feeling what my muscles in my back are doing and squeezing them that bit extra. I think I could shrug more, but those weights are damn heavy and I feel like my arms are going to drop off. I was also focusing more on my form. I noticed today with my Cable Rows that towards the end of the set I wasn't really pulling the weight all the way to my torso. So I might keep the weight the same until I can do that. I've been thinking the same with Calf Raises; my legs aren't really burning like they were last time, and if I'm honest I don't think I am raising up high enough on the calf raises now that I've added extra weight. They are burning when I'm doing the exercise, but I guess without the full range of motion it is limiting the effect on the muscles.

Added hanging leg raises as an exercise for the abs. It was my intention to do them at home, but as I'm adding shoulders to Friday, the list was one shorter than usual so thought I'd add it here. I probably could have done more, but I was just getting the feel for it as I've never done them before. I should probably try and bring my kness up closer to my chest too. Overall I'm happy with today, considering I really struggled to get up this morning.

Friday - Push
Chest Press - 40 x 12, 42.5 x 9
Assisted Dips - 25 x 12, 22.5 x 8
Dumbell Flye - 10 x 12, 10 x 13
Triceps Pushdown - 50 x 9, 50 x 8
Side Raises - 5 x 12, 5 x 8
Shoulder Press - 10 x 4 + 7.5 x 4, 7.5 x 9

Improvements in Chest Press and Assisted Dips, and about the same on Flyes (shoulder felt like it couldn't take the pressure, and want to work up to 12.5kg after last time). Didn't reach full reps on Triceps Pushdown, but that should be expected as the triceps got a workout during the Chest Press and Dips, whereas last week that was the first triceps exercise. Happy with side raises, and the Shoulder Press is a lot worse than last week, but I think that is because I was seated on a bench, as opposed to a workstation that has a back, which I used last week. It's interesting to wonder how much that stabilising factor would have an effect. I should probably go to standing for any of those sort of exercises so that I am utilising the stabiliser muscles and just drop the weight.

Traps feel the good kind of sore today, obviously the shrugs are really working.

General
I've had a really crap week this week as far as sleeping goes, so I didn't do any cardio this week. Considering forgoing cardio altogether at this stage. Megan mentioned the other day that she wants to run a half marathon after her birthday, about 6 months away. I'm considering whether to join her or not, but I just don't know if I can be bothered running for a few hours. I don't think I would enjoy it anywhere near as much as I'm enjoying weights. I'll keep it under consideration as this workout plan comes to an end, then maybe I will switch to cardio/endurance.