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2km rowing machine
Deadlifts 70kg 5x3
DB seat press 20 kg dbs 6,6,6,5 / db rows 4x6 30 kg dbs
goblet squats 32 kg db 2x8
incline chest 18 kg dbs 8,8,7
curls 14 kg dbs 4x6 / fqacepulls 27 kg 3x15

I've given up on the squat rack, so added in deadlifts.
Missed a rep on shoulder press but reduced rest time by 10 sec to 70 secs.
Upped weight on the db curls, hence 4x6
 
Chins / dips -14 kg 3x5
2km rowing machine
db push press 20 kg dbs 6,6,5,4,3
goblet squats 32 kg db 3x8
RDL 55 kg 3x8 / lateral raises 6 kg dbs 3x13
db curls 14 kg dbs 4x6

Upped the reps in the sets on chins and dips from 3 to 5 but only managed 3x5.
db push press was exactly the same as last time but I reduced time from 90 secs to 60 secs.
The rest was unchanged but I was dripping after that.
Have bought some vegan protein powder as whey gives me spots (at my age!).

I have been having a grilled breakfast at work Monday to Fridays but have now swapped for a oats, banana and protein powder smoothie instead.
 
Facepulls 27kg 3x15
Rear delt flyes 45 kg 4x10
Rowing machine 5km (21:45)

Upped the weight on rear delt flyes.

Rowing was a PB by 11 seconds.
 
2km rowing machine
Deadlifts 70 kg 5x3
seated db press 20kg dbs 8,7,6,5 db rows 30 kg db 3x8
goblet squat 30kg db 3x10
incline press 18 kg dbs 3x8
hammer curls 14 kg dbs 3x8 / db shrugs 20 kg dbs 3x15

I will up weight on deadlift next time.
Got a rep pb on the shoulder presses (managed 4x6 before).
I got 1 more rep on the inclined press - missed the last rep on the last set before.
Got a pb on the hammer curls for reps.
 
Rowing machine 7.5km (34:51)

Went up to 7.5km today at slightly slower pace but think I will keep at it for a while.

Weight has snuck up a bit - think I need a slightly less oats in my morning smoothie
 
chins / dips -14 kg 6,5,5
2km rowing machine
db push press 22kg dbs 4x6
goblet suqtas 32kg 3x8
RDL 60 kg4x6 / lateral raises 7kg dbs 4x10
db curls 14 kg dbs 3x8

Got one extra rep and chins and dips...
Got 4x6 on db push press for the first time. I will stick with 90 secs rest on all shoulder pressing now. Everything else is 60 secs.
Lower back felt not 100% on RDL, so upped weight 5kg but stuck to 4x6
Upped weight on the lateral raises and had to drop back to sets of 10 - felt tough!
Got a minor pb on the db curls. Up to 3x8 from 4x6.

Good session!!
 
2km rowing machine
deadlifts 72.5kg 3x5
seated press 20 kg dbs 8,7,5,4 / db rows 30 kg db 3x8
goblet squats 28 kg 3x10
incline press 20 kg dbs 4x6
db curls 14 kg dbs 2x8 / db shrugs 20 kg dbs 2x15

Added 2.5 kg on deadlifts and switched to 3x5 instead of 5x3.
Db press was meh - slightly worse than last time. I only had 5 hours sleep and pretty sure that's the reason.
Went up in weight on incline press.
 
Double session today as I got wankered on Friday night and yesterday was not going to happen, gymwise.

facepulls 27kg 3x15
rear delt flyes 45 kg 4x10
rowing machine 7.5km 34.41 (10 seconds better than last time)
 
Facepulls 32kg 3x15
rear delt flyes 52kg 3x10
rowing machine 7.5km (34:27)

Upped weight on facepulls and rear delt flyes.

Rowing was 14 seconds better than before.
 
Chins / dips-14kg 6x4
rowing machine 2km
dbpush press 22kg dbs 4x6
RDL 60 kg 4x6 / lateral raises 7kg dbs 3x10

Knee is playing up so had to skip goblet squats.

Cannot believe I forgot to do curls - what a muppet!
 
2km rowing machine
Deadlifts 75 kg 3x5
db seated press 20 kg dbs 5x6 / db rows 30 kg 5x6
leg press 86kg 3x10
incline db press 20 kg dbs 8,6,6,6
db curls 14 kg dbs 3x8 / shrugs 22kg dbs 3x12

Added weight on deadlifts and will add again next time.
Got a total rep PB on shoulder press. Added a 5th set.
Knee is playing up but is a lot better - I don't think my knees like squatting 3x a week (even goblets). I will do some sort of non-squat exercise on this routine for now but it will probably have to vary when gym is packed.
Got a rep pb on the inclined press.
Added weight on the db shrugs.

Very good session. I'm seeing weekly progress on at least one thing at the moment.
I've got some trips away coming up, so will take some photos in the hotel so I will have some before and after next year. I'm working towards my beach bod for June in Spain.
 
Facepulls 32kg 3x15
Bent over rear delt flyes 3kg dbs 3x10
Rear delt flye machine 52kg 4x10
Rowing machine 7.5km

Added in bent over rear delt flyes as machine was not available...then it was free, so did machine flyes too.
 
chins / dips -14kg 6x4
rowing machine 2km
db push press 22 kg dbs 4x6
goblet squats 32 kg db 3x8
RDL 60 kg 4x6 / lateral raises 6 kg dbs 4x10
db curls 14kg dbs 3x8

chins/dips and push press were ever so slightly easier than last time.
Knee is not 100% but actually felt fine for the goblets.
I dropped 1kg on the lateral raises as I reckon I was swinging up a little but. They felt a lot better this time as I slowed down.
 
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