PT #15 (Back & Rear Delts)

Straight arm pulldown
20kg x 20 reps x 2 sets
25kg x 12 reps x 2 sets 

Seated wide grip pulldown
40kg x 15 reps x 2 sets
47kg x 12 reps x 2 sets 

Seated wide reverse grip row
40kg x 12 reps x 4 sets 

Cable T-bar row
21kg x 12 reps x 4 sets 

Machine low row
45kg x 12 reps x 4 sets

Standing cable crossover rear delt extension
3.75kg per side x 20 reps
6.25kg per side x 10 reps
3.75kg per side x 20 reps
6.25kg per side x 10 reps
3.75kg per side x 20 reps
6.25kg per side x 10 reps

Non-PT #22 (Legs, Arms, Chest & Front/Side Delts)

Single leg lunges

8kg per side x 20 reps per leg x 4 sets

EZ barbell curl & French press 

25kg & 25kg x 15 reps x 15 reps x 3 sets 

Machine pectoral flye

54kg x 15 reps x 3 sets

Machine incline chest press

20kg x 15 reps x 4 sets 

Machine shoulder press

20kg x 15 reps x 4 sets

Lateral dumbbell raise

6kg per side x 50 reps x 2 sets 

Roast pork shoulder

Wifey bought a nice piece of pork shoulder the other day and I immediately offered to prepare dinner. (I guess men and meats are inseparable, eh? *LOL*)

I decided to make roast pork shoulder with lemon thyme and garlic, and serve it with fresh salad and apple sauce on the side. And my wine pairing for the evening? Chateau Pibran vintage 1996. I shall share the tasting notes for this wine in another post.

Instructions for roast pork shoulder

After cleaning and drying the pork shoulder, place a few cloves of garlic and lemon thyme in the middle before rolling and tying the pork shoulder. Place some lemon thyme between the strings and pork too. Rub some vinegar on the skin and then rub sea salt and black pepper throughout. Place in fridge overnight.

Remove the marinated pork shoulders from the fridge at least 30-40 mins before roasting in the oven. Never roast immediately from the fridge. Place pork shoulder in a tray with some water at the base of the tray. Use fan force at 200C for 40 mins (to cook the pork) and then grill heat at 220C for 15 mins (for crispy crackling).

Instructions for apple sauce

Finely chop 2 granny smith apples and cook with some apple juice under medium fire. Add 1/2 teaspoon of cinnamon powder and about 2 1/2 tablespoon of brown sugar. Cook until soft. Once ready, turn off fire and add a tablespoon of butter and some salt to taste.

Property of Mr Flabby Less

Remove marinated pork shoulder from the fridge at least 30-40 mins before roasting

Property of Mr Flabby Less

Marinated pork shoulder ready for the oven

Property of Mr Flabby Less

Time to enjoy the roast pork shoulder!

Do give this a try and let me know what you think...

Non-PT #21 (Chest & Front/Side Delts)

Machine pectoral flye, full & pulse

47kg x 15 reps x 15 reps x 4 sets

Incline barbell bench press

60kg x 8 reps x 4 sets

Machine incline chest press

15kg each side x 15 reps
20kg each side x 12 reps
25kg each side x 10 reps
30kg each side x 8 reps

Incline dumbbell bench press & dumbbell flye

16kg & 8kg x 12 reps each x 4 sets

Standing upward chest flye

5kg per side x 12 reps x 4 sets

Dumbbell shoulder press and Arnold press

14kg per side and 10kg per side x 12 reps each x 4 sets

Standing dumbbell lateral raise
6kg x 50 reps x 2 sets

Non-PT #20 (Back and Rear Delts)

Assisted pullup

45kg x 12 reps x 3 sets

           

Reverse grip assisted pullup

45kg x 10 reps x 3 sets

Racked deadlift

50kg x 15 reps x 1 set

80kg x 10 reps x 4 sets

Barbell row

50kg x 10 reps x 3 sets

Machine low row

20kg per side x 15 reps x 4 sets 

Bendover single arm cable lateral raise
2.5kg x 10 reps each side x 5 sets 

Non-PT #19 (Legs, Arms, Chest & Front/Side Delts)

Squats

40kg x 20 reps x 4 sets

EZ barbell curl & French press (focus on negatives) 

20kg & 20kg x 15 reps x 15 reps x 4 sets 

Machine pectoral flye

40kg x 20 reps x 1 set

47kg x 18 reps x 1 set

54kg x 15 reps x 3 sets

Flat barbell bench press

60kg x 8 reps x 4 sets 

Seated dumbbell shoulder press

12kg per side x 15 reps x 4 sets

Lateral dumbbell raise

6kg per side x 40 reps x 2 sets