New program...

I think this program will follow the same sort of pattern as the last one with an a & b program for each of Day 1 and Day 2...

so to today - Day 1a...

usual warm up routine (I did ride to & from the gym today)...

dumbbell bench press 3x3 (17.5kg, going up to 20kg next time)
barbell bench press 2x8-10 (42.5kg, did 1x8/1x7 I think)
cable crossovers 2x8-10 (3 plates, 2x10)
dumbbell mac raises 2x8-10(doing a shoulder raise with one arm and a front raise with the other arm at the same time & repeat with the opposite arms; 4kg, 2x10)
tricep extension (rope) 3x3 (I hate the rope version!, 90lbs/41kg, 3x3)
dumbbell French press 2x8-10 (8kg, 1x9/1x7)
leg lowers with 1sec hold, 4 x max - 15/12/10/8

finish with stretches as usual...phew...

after that it was home for a quick shower & change then off to Day 3 of the cricket...

one more day to go...