Non-PT #14 (Back & Rear Delts)

Straight arm reverse grip cable pull down
20kg x 12 reps x 4 sets

Seated reverse grip wide cable pulldown
40kg x 15 reps x 1 set
47kg x 12 reps x 1 set
57kg x 10 reps x 2 sets

Reverse grip wide barbell row
20kg x 15 reps x 1 set
30kg x 12 reps x 1 set
40kg x 8 reps x 3 sets

Racked deadlift
50kg x  15 reps x 1 set
80kg x 10 reps x 3 sets

Seated dual pulley row
23.5kg x 15 reps x 4 sets

Rear deltoid flye
26kg x 20 x 3 sets

Domaine Dujac, 2008, Morey Saint Denis, Burgundy

Property of Mr Flabby Less

Domaine Dujac, 2008, Morey Saint Denis, Burgundy

Property of Mr Flabby Less

The wine looks clear and clean, and tastes wonderfully elegant

When I declared to my sommelier friend that I've never tasted any Burgundy red, he turned up the next day to generously share his personal stash of Burgundy red with me. This is how I was introduced to this lovely bottle of pinot noir.

Pale red in colour and with browning edges. Feminine, pure, elegant, refined and complex in both scent and taste. Pretty light with beautifully smooth tannins, very balanced. Predominantly floral scent of flowers, with a clean dash of fruits, spice and green pepper. Personally, I find this wine highly enjoyable and desirable. 

I've never known a bottle of red could taste this way! I was simply blown away! I admire Burgundy reds and I've lots to learn. Being 100% pinot noir, it can either be superb or bad depending on the vintage. You need to really know your Burgundy reds and choose carefully.

PT #11 (Chest and front/side delts)

Machine pectoral flye
40kg x 20 reps x 2 sets
68kg x 10 reps x 2 sets (focus on negatives) 

Machine incline chest press (controlled movement throughout)
30kg per side x 10 reps x 2 sets
35kg per side x 8 reps x 2 sets 

Standing cable pectoral flye superset with pushup
7.5kg per side and body weight x 12 reps x 10 reps x 3 sets 

Racked incline chest press
30kg x 15 reps x 4 sets 

Seated lateral raise
4kg per side x 50 reps x 4 sets

Seated dumbbell shoulder press
18kg x 15 reps x 4 sets

Chateau Lamothe-Bergeron, 2010, Haut Medoc, Bordeaux

Property of Mr Flabby Less

Chateau Lamothe-Bergeron, 2010, Haut Medoc, Bordeaux

This wine is made of 50% cabernet sauvignon and 50% merlot. Love the appealing dark and intense garnet colour. Good nose of red berries and a tinge of woodiness. Clean and direct tasting with a robust aftertaste of ripe berries. Quite concentrated and rich. Decent body/structure. Tannins are pretty robust and fleshy. Quite good finish. Pretty balanced IMO. Should drink well between 2015-2025.

Non-PT #13 (Legs & Arms)

Barbell lunges 

8kg per dumbbell x 20 steps per leg x 5 sets

Bicep 21s

20kg x 4 sets

Giant set preacher curl & dumbbell curl & hammer curl

39kg & 6kg & 6kg x 12 reps each x 3 sets

Skull crusher

20kg x 15 reps x 3 sets

Giant set tricep pressdown and reverse grip tricep extension

25kg & 20kg x 15 reps each x 3 sets

Chateau Bellevue, 2007, Saint-Emilion, Bordeaux

Property of Mr Flabby Less

Chateau Bellevue, 2007, Saint-Emilion, Bordeaux

This is a robust wine with rich sweet oak scent and tastes of ripe black berries. Although this wine is rich, fleshy, chewy and dense, it is very elegant on the palates. Tannins are firm and rounded. Appealing dark red colour. Finishes well. Pretty full bodied. Overall, this is a highly balanced wine with good aftertaste. Good to drink now. This lovely wine gets 91-93 points from Robert Parker.

According to my favourite wine-maker, Hubert de Bouard, Chateau Bellevue is the Petrus of St. Emilion. Chateau Bellevue produces on average about 1,500 cases of wine per year. The second wine of Chateau Bellevue is called La Caze Bellevue.

PT #10 (Chest & Front/Side Delts)

Pectoral flye machine
40kg x 20 full reps x 3 sets
61kg x 20 pulses x 3 sets

Incline bench press
50kg x 10 reps x 4 sets

Flat cable flye press superset with dumbbell close grip chest press
5kg per side x 15 reps and 10kg per side x 10 reps x 4 sets

Machine incline press
20kg per side x 12 reps x 4 sets

Dumbbell lateral raise (leaned back)
6kg per side x 15 reps x 3 sets
8kg per side x 12 reps x 1 set
 
Machine shoulder press
32kg x 20 top end pulses x 3 sets