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« on: February 28, 2017, 07:06:24 am »
28-02-17
Jogged to gym ~1mile
Bench press (thumb's length from inside knurling)
40kg x 5
60kg x 1 [heh]
50kg x 5
45kg x 5,6,4
^^^ worked in with someone, and since I haven't benched since restarting I kind of guessed at things. Will be more sensible next time [i.e. probably do work sets at 45 or 47.5]
Deadlift
60kg x 3
70kg x 3 [paused these reps 2 inches of the floor to cue good form and quad drive]
80kg x 7
90kg x 2 [just to see how this would go. my grip strength isn't great and i refuse to go over-under, so i will need to look for my straps too when i visit home]
Chinup BW x 2 [i guess deadlifts are hard on one's back? who knew]
High incline DB press [like 60 degrees]
10kg x 10
14kg x 7 [switched to neutral grip]
12kg x 6,5
10kg x 8
Lat pulldown
32kg x 14
39kg x 10
45kg x 7
Prone leg curl [spent a while trying to work out how to get this machine properly set up for me, did these to get extra volume since not much leg stuff done with only a couple DL sets]
36kg x 8
32kg x 7 [actually remember to cue glutes and keep pelvis tucked, like in strict for natural GHRs and this became much harder]
23kg x 7
Seated rows [neutral grip]
32kg x 10, 8
25kg x 9, 8
Supersetted:
Back hyperextension - BW x 10,10,10
Facepull - something light x 10,10,10 [I think I wasn't doing this quite with classic form]
Notes
Nice workout. Actually eating breakfast beforehand is helpful. This is also quite a lot of volume, I suppose, but I'm feeling up for it, so we shall see.
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