Evening! i had this whole push up plan worked out and then i weighed myself and turns out i was a good 7kg (pretty much a stone) heavier than i thought i was 😦 that was about 3 or 4 weeks ago. the good news is that i have successfully stayed off the coca cola and have heavily reduced my chocolate intake! i found my notebook from last year which has a good all round gym workout in it, i had taken measurements of my stomach, waist, arms, thighs and calves and i had gained about an inch overall, just 3 weeks after stopping the sugary drinks and unhealthy lunches and ive now lost around 2kg (4.5lb) and almost 2 inches from my stomach! my concern is im going to plateau soon, so im decided to double down on the exercise.

i bought one of those daft electric scooters and have managed to hurt my calf -_- i was trying to avoid a pedestrian and strained it, so my go to cardio of stair machine, cross trainer and treadmill are out for another few days, i plan on hitting the gym early tomorrow and getting a good upper body workout in though! i have 2 upper body workouts, divided into push muscles and pull muscles. tomorrow i will do the push exercises whcih are

Plated chest incline (10rep warm up), then single arm 10 rep each x2, then on the third set go straight into double arm to failure

Seated pectoral (10rep warm up) , then 3x 10 rep, holding for 2 seconds on each rep and then 10 seconds on 10th rep

Lateral raise with dumbell, choosing 3 weights, say 3kg,4kg,5kg 10 rep warm up on 3kg then doing 10 reps on 5kg, immediately going to 4kg, then immediately down to 3kg

Barbell shoulder raise 10 rep x3 sets

tricep rope pull down similar to lateral raise, titrating up in weight, 10 reps until failure and then titrating back down again

tricep bar pull down, same as above

this should take around 45mins, get the heart rate going! i like the order as it starts with the upper arm and back and moves down the muscle groups in the arms giving each one a good workout. i also know its a tricep pull down but its more of a pushing motion, the cable rope curl is in the pull day

Wish me luck 🙂