There’s only a week left to go of our muscle building challenge and, despite the unrelenting desire to run out of the gym tearfully screaming “oh sod this we’re just going to eat as much mash and custard and chocolate as we want and then cry our eyes out”, we’ve had a pretty good week. Apart from Friday. We looked at the programme for Friday, with the "deadlift this, leg press that, feel pain here, sweat profusely out of your ears", and went to Ibiza.

Here’s what we did, with the previous week’s exertions in red:

MONDAY

Bench press
Smith machine + 65 x 8, Smith + 67.5 x 4, Smith + 65 x 5, Smith + 65 x 4
Smith machine + 65k x 6, Smith + 65k x 4, Smith + 60k x 4

Close-grip lateral pulldown
50k x 15, 60k x 10
45k x 15, 55k x 12

Incline dumbbell press
24k x 8, 18k x 12, 20k x 9
22k x 10, 24k x 10, 16k x 14

Upper back machine
25k x 15, 35k x 15, 40k x 10

Overhead press
Bar + 35k x 10, Bar + 35k x 8, Bar + 35k x 6
Bar + 30k x 12, Bar + 35k x 7, Bar + 35k x 4

Lateral raise
8k x 10, 8k x 8
8k x 8, 8k x 8

Bent-over lateral raise
8k x 12, 8k x 12
6k x 15, 8k x 12

Crunches
30, 30, 30
30, 30, 25

All done with 90 seconds rest between sets, apart from crunches (60 seconds rest).

TUESDAY

Barbell squat
Smith + 35k x 10, Smith + 50k x 6, Smith + 52.5k x 6, Smith + 55k x 5
Smith + 30k x 10, Smith + 45k x 6, Smith + 50k x 5, Smith + 52.5 x 4
Leg press
110k x 10, 130k x 10, 140k x 8
100 x 10, 130 x 8, 130 x 8

Leg extension
32.5k x 12, 37.5k x 12, 40k x 10
30k x 12, 35k x 12, 37.5k x 10
Standing calf raise
Smith + 100k x 15, Smith + 120k x 12, Smith + 130k x 12, Smith + 140k x 12
Smith + 50k x 20, Smith + 80k x 15, Smith + 100k x 12, Smith + 110k x 12

Dumbbell calf raise
34k x 12, 34k x 12, 36k x 10
30k x 12, 30k x 12, 30k x 12
All 90 seconds rest between sets.

THURSDAY

Pull-ups
8, 6, 5, 5
6, 5, 5, 5

Seated machine chest press
60k x 15, 62.5k x 15, 65k x 10
55k x 15, 60k x 15, 67.5k x 8

Dumbbell row
28k x 10, 28k x 8,
26k x 10, 26k x 8, 26k x 8
Dumbbell flyes
18k x 12, 18k x 10
16k x 15, 18k x 10

Incline dumbbell curl
12k x 12, 12k x 9, 12k x 8
14k x 10, 14k x 8, 8k x 10

Dumbbell hammer curl

12k x 10, 12k x 7,
10k x 12, 10k x 10, 10k x 8

Tricep dip
12, 10
10, 10

Tricep bar pushdown
20k x 15, 25k x 8, 25k x 8
15k x 15, 20k x 12, 25k x 8

Crunches
25, 25, 20
25, 25, 20

All done with 90 seconds rest, crunches with 60 seconds.

FRIDAY
We didn't go to the gym because we went to Ibiza. Sorry.

Deadlift

Bar + 40k x 10, Bar + 60k x 6, Bar + 70k x 6, Bar + 70k x 6

Leg press
80k x 15, 90k x 15

Leg curl

30k x 15, 45k x 6, 35k x 12

Standing calf raise
Smith + 80k x 15, Smith + 100k x 15, Smith + 110k x 15

Dumbbell calf raise
26k x 15, 30k x 15, 32k x 12

Diamond press-ups + crunches superset
12 press-ups + 30 crunches, 10 + 30

Remember, if you fancy beasting yourself for a month, you could gain not only a better physique and increased self-esteem, but four bloody grand. Just sign up HERE.

Don't forget to come back next week for the results and, what you've all been waiting for - another topless photo. Oh yes.

Week One blog

Week Two blog

Week Three blog