Running today. hot evening. Medium to highish intensity, no intervals / hills. large lap, 1 hour and 5 mins.
20 min slow cardio 50 rpm
Shoulders today
Seated Overhead Dumbbell Press - 4x 6-10 (2) - 21kg x9
Cable lateral raises - 3x 8-12 (2) - 14 kg x15
Seated Dumbbell lateral raises - 3x 8-12 (2) - 10kg ugly
Incline Bench Rear delt raises - 3x 12-15 (2) - 8.5 kg chnage to machine
Standing cable X’s - 3x 20-30 (3) - 14kg
Shrugs - 4x 8-10 (2) - on machine - up to 13 plates x10 SS with vertical shrugs 3x10 80 kg
only sleept 3 hours last night. managed to get to the gym after work for a weak chest workout. will repeat this session. travelling tmw, will attack again after that.
1 hour run today while traveling
found a cool gym while on the road. they even let me train for free 
Back Workout today
5 min intense cardio warm up
Straight arm pulldown 3x12-15 27. 5kg
Pull ups - 50 - superset w
Seated TBar Rows - 4x 8-10 (1) - 55kg
Close neutral grip pulldowns - 3x 8-10 (2) - 77kg x10
Seated straight bar rows - 45 degree - 3x 8-10 (2) 60kg
Back extensions - 3x10 55kg
20 min slow and steady cardio 50 rpm
20 min steady cardio 55 rpm
today repeat of Fridays workout that was off:
Chest & Calves
5 min intense cardio warm up
Incline Dumbbell Press - 4x 6-10 (2) - 29kgx6
Flat Press - 3x 6-10 (1) - 65kg
Decline Press - 3x 6-10 (2) - 100 kg
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves) - 110kg
Leg press Calf raises - 3 x 12-15 (2) - 136kg - this is the full stack at 300 lbs lol
52 min
got a new tracker. 20k steps incl the workouts.
2 days of rest
today
20 min slow cardio 50 rpm
Full Body Workout
5 min intense cardio warm up
Dips 4x10 + 10kg (2 sets)
Front Squats Machine 4x10 - 120 kg (2sets)
Ab Machine 3x10 - 10kg
Rows wide 3x10 75kg, 2x10 100kg parallel
Shoulder Press 3x8 45 kg
Curls megaset 12.5kg / 8.5kg / 6kg max reps
took 44 mins incl warmup and felt great. will shift to this. tried full body thanks to the Add threat and the input of @Voxel @carlbm
with an evening walk I got to 22k steps for the day
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cardio session today
30 min stationary bike good intensity
15 min stepper all out
full day of rest yesterday
Today day two of full body - superset on everything
5 min intense cardio warm up
Flat Bench 62.5kg 4x6-8
Chins no added weight 4x8
Leg ext 4x8-10 98kg
Leg Curls 4x8-10 40kg
Low Rows 3x8-10 60 kg
Lateral Raises 3x8-10 12.5 kg
Abs - hanging knees to chest 3x15
took 53 mins
15k steps so far
running today
1 hill and a big round
59 mins 8.9km
18k steps today, incl. the run
20 min slow and steady cardio @ 55 rpm
hit a new record low of 13.5%BF this morning😎 weight at 76.5 kg. Ive owned this device for 8 years and never came even close to this number before!! I was above 20% on January 1st. Very happy with this.
Im off for an extended vacation as of tmw. When I return my next goal is to achieve 12.0%.
14k steps today.
full body workout in hotel gym during vacation yesterday. shoulders, abs and arms focus as it was db only.
30 min run today 4.6km
19k steps
hit 100k steps this week. lots of sightseeing during vacation.
38 min workout at hotel gym yesterday. dips n chins focus.
1 hour 7 min slow run today for 10k
lots of vacation walking… 126k steps for the week!
two full body workouts during the last week of vacation. 85k steps for the week.
Im back now - limited weight gain, checking in at 76.9kg, however BF is back up at 15.2%. Back in full attack mode now until the end of the year!
yesterday first workout back in gym
5 min intense cardio warm up
Dips 4x8-10 +10kg
Hanging leg raises 4x15
Low Rows 4x8-10 60kg
Front Squats Machine 4x10 110kg
broad parallel grip pulldowns 4x8-10 79kg
pullover machine 4x10 30kg
Incline DB bench 4x8-10 25kg, 6x27.5 kg
done in 62 mins