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Today's workout
Seated dumbell shoulder press 1x8 @ 24kg
1x8 @ 26kg (PR)
1x3 @ 28kg (meh felt fatigued)

Neutral grip pull ups 9,8,5
Pec deck 1x6 @ 125kg

Leg press machine 1x10 @ 105kg...

Today's workout
Dumbell bench press 1x4 @ 42kg (PR)
1x9 @ 36kg (PR)

Dumbell deadstop row 1x8 @ 50kg (PR)
1x7 @ 50kg

Incline press machine 1x8 @ 100kg (PR)
Mts row machine 1x8 @ 150kg...

Today's workout
Overhead press 1x3 @158lbs
1x4 @ 148lbs
1x6 @ 138lbs

Chin ups 1x5 + 60lbs (PR)
1x8 + 30lbs

Chest dips 1x8 + 20lbs
1x6 + 35lbs

So follow fierce 5 and swap the exercises for something that you have the equipment for that hits the same muscles. If you're struggling to find an alternative then post up the exercises you're...

Still loaded with cold. Woke up with it on my chest. Call me dedicated or stupid (probably both) but I still did a workout as I hate skipping them. Just did less exercises and sets

Dumbell bench...

Main thing is eating in a deficit to get down to a normal weight. Follow a proven novice program that hits everything and any perceived imbalances will disappear. Youre going to struggle with...

Loaded with cold but still did a workout but did a little bit less

Overhead press 1x3 @ 158lbs (PR)
1x7 @ 138lbs

Chin ups 1x4 + 60lbs (nearly got a 5th but failed top)
Chest dips 1x11
...

I track everything on my phone at the gym and use the timer on my phone between sets aswell

Had a cold all week so didn't go running yesterday. Still felt bad this morning but got some caffeine in me and went to the gym anyways. Got work in a few hours aswell. Hope I can shake this cold off...

More relaxed running style, strengthening calves to take more of the strain and plenty stretching. Thanks for following

Today's workout
Overhead press 1x4 @ 148lbs
1x2 @ 158lbs (PR)
1x9 @ 128lbs (PR)

Front squat ATG 1x3 @ 218lbs

Chin ups 1x4 + 60lbs
Pull ups 1x9 bw

Another run today. Did 12 minutes at a quick speed. Going to maintain this speed and when I can maintain it for 20 minutes I'll start measuring out distance

Today's workout
Dumbell bench 1x7 @ 38kg (PR)
1x3 @ 40kg
1x4 @ 40kg

Dumbell rows 1x6 @ 50kg
1x5 @ 50kg

Incline press machine 1x7 @ 100kg
Wide grip pull ups 1x9

Another run today. Massive improvement. Ran for 22 minutes without stopping. No shin pain. More relaxed running style and calves taking the strain rather than shins

Today's workout
Overhead press 1x4 @ 148lbs
1x8 @ 128lbs

Front squat 1x5 @ 218lbs

Chin ups 1x5 + 50lbs
Pull ups 1x9 bw

Chest dips 1x12 bw

Throw in a quick set of curls to failure at the end of the workout. That's all I do. Takes a minute if that

Another run. Forgot to bring watch but ran slightly further today before shins became an issue. Happy with the progression

Workout routine as follows

Monday : acting
Tuesday : acting
Wednesday : acting
Thursday : acting
Friday : acting
Saturday : acting
Sunday : acting

Finished work and went to gym for a workout

Dumbell bench 1x6 @ 38kg
1x4 @ 40kg

Dumbell rows 1x6 @ 50kg
1x5 @ 50kg

Incline press machine 1x6 @ 100kg
Wide grip pull ups 1x8 bodyweight

Another run today. Same issues with shins. Just finished work and back in work in 7 hours as I said I would do them a favour. Hopefully get a couple hours sleep before I'm back in.