Pretty standard this week. Some good performances, some bad, I'll elaborate each section, plus some general stuff at the end.

Monday - Legs
Squat - 65 x 12, 65 x 8
Leg Extension - 45 x 12, 45 x 12
Calf Raise - 70 x 15, 72.5 x 11, 72.5 x 10

Yep, a measly three exercises. Leg Curl is normally next on my routine after Leg Extensions, but someone was using it so I went on the Calf Raises. I went back to Leg Curls after that, and was feeling light headed so I decided to stop. I was feeling light-headed for the walk home as well, which wasn't good. I felt better with the form on my calf raises, but I didn't really feel any burn or soreness from any of the leg exercises the following day, I assume because I wasn't really in the right state of mind.

Wednesday - Pull
Assisted Pull-Ups - 20 x 12, 17.5 x 6
Supported Row - 40 x 12, 45 x 12
Shrugs - 27.5 x 12, 27.5 x 12
Seated Biceps Curl - 10 x 12, 10 x 7
Hanging Knee Raises - 10, 5

I've been consistently increasing the weight on pull-ups, but only got to 6 reps this time for the second set. Thinking next week I will just make it two sets of 17.5kg assisted weight instead of trying to up it again and see how I go. Used the supporting row machine instead of cable rows because someone started using it just before I was about to jump on it. I think I may get better back stimulation from the supported row, but I will stick with the cable row when able.

Still feel like my grip strength is giving out before my traps on the shrugs, so I didn't want to increase the weight. I will probably give 30kg a shot next time. No improvement on the bicep curls, and a pretty lacklustre attempt at Hanging Knee Raises. Dropped the Preacher Curls because I figure I am already doing Bicep Curls and I don't really need to isolate it any more.

Friday - Push
Chest Press - 20kg x 6 (warmup), 42.5 x 12, 42.5 x 11, 42.5 x 7
Assisted Dips - 22.5 x 12, 22.5 x 9
Dumbell Flyes - 10 x 12, 10 x 10
Triceps Pushdown - 50 x 12, 50 x 10
Seated Shoulder Press - 7.5 x 10, 7.5 x 8
Side Raises - 5 x 10, 5 x 6
Knee Raises (Captains Chair) - 15, 12

Added a warmup for the chest press, and did a third regular set because I was waiting for the dips machine and thought I may as well get an extra set in rather than just wait. Wasn't feeling the flyes today, shoulder started hurting a bit as I extended. A little better on the triceps Pushdown, and while I couldn't get an extra rep out, I held the last one for several seconds before my arms gave out. Shoulder Press was terrible, because I went back to the supported seat and actually did worse than last time. Side Raises were also a bit crap. So it seems Triceps and Chest did better, but the Shoulder was terrible. With the Hanging Knee Raises I did Wednesday, my grip strength was giving out before my abs, so I decided to do them again in the Captains Chair (at least I think that is what it is called) today. I'm not sure whether I should do them every workout, or every second workout. Either way, I think I can do them more than once at week. As I understand it abs recover quicker than most other muscles.

General
It seems that outside of the gym, I'm not really doing all the things that should be conducive to getting the best results. The conscious part is eating better. I don't particularly eat a lot of junk, but I should be more thoughtful about what I eat that is going to help me bulk up a bit, and probably eat more in general. I'm finding myself hungrier more frequently before a meal than I remember. The part that is less conscious is sleeping patterns. I just haven't been sleeping well lately, and I don't really know why. I'm a light sleeper, and the most difficult is waking up in the really early hours of the morning; usually at that point I can't get back to sleep and just wait a couple of hours for my alarm to go off. So I am often tired, which I suspect would be having at least some effect on my workouts. I thought maybe it was a chicken and egg thing; if I workout, then I will be more tired that day and have a better sleep, but that doesn't seem to be working.