1. Alternate dumbbell press
  2. Seated military press
  3. Side lateral raise
  4. Low-pulley raise
  5. Bent-over lateral raise
  6. Behind-the-neck press
  7. Barbell front raise
  8. Alternate front raise

Today I did #1 and #8 (and a shoulder press machine). I’ll learn more about each body part and what exercises can work on them…


  • Breakfast: overnight oats
  • Lunch: potato salad with potato, mayonnaise, parsley, peas
  • Dinner: mixed vegetables with rice and tofu
  • Other: some bananas, coffee


  • Squats; 5 sets of 5 reps at 50kg; then 5 sets of 7 reps at 40kg
  • Shoulder press machine
  • Alternate dumbbell press
  • Alternate front raise with dumbell
    • Feel pretty tired – should sleep well tonight

Dinner – mixed veg with rice and tofu (and soy sauce and chilli sauce)IMG_5809.JPG