Keep on keeping on.

Bike:20 mins, Intervals lvl 9, 75rpm, 155mhr
Nautilus Incline Press: 40kgx15, 50kgx12, 60kgx6, 62.5kgx6
Cable Flyes: 20kgx10,8,8,7
Cable Rows: 50kgx15, 60kgx10, 65kgx7,6
Seated Rows: 155lbs x 10,8,6,6

Really good one today. Reined back the weight and volume a bit to concentrate on technique and 'feel' in the muscles, and finished the workout with a massive pump

Seems like good progress, Cord. Glad you pulled back a bit on the weight/reps. Looked like a bit too much to me for a while, the tricep push-downs in particular.

Arnold Press: 32kgx15, 36kgx8,8,8
Cable Rear Delt flyes: 20kgx10,7,7,6
Rope Pushdowns: 25kgx10,8,8,6
Cable Barbell curls: 25kgx10,8,6,6
Single leg leg press: 110lbs x10,10,10

No cardio today, decided to do a little resistance work on the weak leg, and wanted it to be fresh for it.

What with Halloween party organisation, didnt have a chance to post an update.
Oct 30th (friday)

Incline Nautilus Press: 40kgx15,50kgx12,60kgx8,62.5kgx6
Cable Flyes:20kgx12,25kgx7,7,6
Lying Cable Rows:50kgx15,60kgx9,65kgx7,6
Seated Rows:155lbsx12,9,8,8
Seated Arnold Press: 32kgx15,9,8,8
Cable rear Delt Flyes: 15kgx10,9,9,7
Rope Pushdowns:25kgx10,30kgx5,4,4
Barbell Curl: 25kgx12,8,8,6

I knew I would not get a chance to train over halloween weekend, so did my 2 day split in 1 day! No cardio or leg work because I had to dig out the garden on Halloween for the graveyard, so my leg got all it could handle yesterday.
Proper days rest today, and back to 2 day split tomorrow

Monday 2nd:
Bike. 10 mins Intervals level 9 , 90rpm, 151MHR
Inc.Nautilus press : 40kgx15, 50kgx12, 60kgx7, 65kgx5
Cable Flyes: 30kgx9,6,6,5
Lying Cable Rows: 60kgx15,65kgx12,70kgx8,6
Seated Rows: 170lbsx10,7,5,5
Single Leg press: 110lbsx12,12

Today:
Bike 10 mins Intervals level 11, 90rpm, 152 MHR
Machine shoulder press: 90lbsx12,95lbsx9,100lbsx6,105lbsx6
Rear delt dumbell flyes: 14kgx15,15,12,12
Rope Pushdowns: 25kgx10,7,5,5
Barbell curls: 25kgx12,9,6,5
Bridge/Crunch s-set : 3x15

Probably a placebo effect, but I started a tribulus testris cycle on monday (my mid life crisis would appear to be entertaining the world of supplements again after about a 4 year lay off ), and these last 2 workouts have felt fantastic. Cranked up the resistance on the bike today as at level 9, I was struggling to get my HR to 150 on monday. It went brilliantly, and my weak leg performed very well.

Like I said, its early days, but I responded well to a previous use of Methoxy-7 in my 20's, and really well to Mag-10 4 years ago (so sad they banned it ) , so here's hoping for a similar story with Trib.

Bike 10 mins Hill programme level 10, 77rpm 151MHR
Incline Nautilus Press: 40kgx15,50kgx12,65kgx7,70kgx6
Cable Flyes:25kgx9,6,6,4
Lying Cable rows:60kgx12,65kgx8,70kgx6,75kgx4
Seated Rows: 170lbsx9,7,6,6
Single Leg Press:110lbs 2x15

Good job Cord.

Cheers Bro'

Bike: 10 mins. lvl 10. 80rpm. 150MHR.
Seated Dumbell Press: 36kgx12, 40kgx8, 44kgx6,4
Cable Rear delt Flyes: 15kg x 13,10,9,8
Rope pushdowns: 25kg x 10,7,6,5
Barbell curls: 25kg x 10,7,6,4

Crosstrainer: 10 mins level 7 100spm 138mhr
Incline Nautilus Press: 40kgx15,60kgx12,65kgx8,70kgx6
Cable Flyes: 25kgx9,7,6,6
Lying Cable Rows: 60kgx12,70kgx8,75kgx6,80kgx4
Seated Row: 170lbsx9,7,6,7