Date: 07/05/2019
Soreness: glutes
BW: 151lbs before 150lb after
Condition: First day of workout during Ramadan, so I would be doing light effort workout, so I'm doing a cutting phase while maintaining strength. I can't sleep long for some reason from 12:30am - 2:30am and 4am - 9.30am and I can't sleep anymore. It was a good day, I was a little anxious about my energy but later on the workout I got more energy. I also workout at 10:30-11am.
Warm up
ankle mobility
calf stretch
seated hamstring stretch
bench lunge quad stretch
lying hamstring stretch
glute bridges - single and double x 5 each leg and both
hip thrusts x 3 each leg and double leg w/ 5 seconds holds
high knee hip holds - legs weaker than normal could only hold slightly below 90 degrees. 2 x 10 sec each leg @50kg
back stretch - front and back
squat stretch
Pre Workout Run
Treadmill run @23km/h @15% - 3 seconds x 3 without holding
Workout
Box Squats - Explosive concentric movement
- 1 x 5 @20kg
- 1 x 5 @60kg
- 1 x 5 @100kg
- 1 x 5 @140kg
- 1 x 5 @160kg - last rep not so explosive
- 1 x 1 @180kg - not explosive, slow and comfortable
Barbell Step ups
- 1 x 5 each leg @20kg
- 2 x 5 each leg @50kg
Single leg calf raises on edge of plate
- 1 x 7 each leg @bw
- 2 x 7 each leg @50kg
Back Extensions
- 1 x 10 @holding 15kg plate
Stiff Leg Deadlifts
- 1 x 3 @20kg
- 1 x 3 @60kg
- 1 x 3 @100kg
- 1 x 3 @140kg
Barbell shoulder press
- 2 x 3, 1 @40kg
Bent over rows
- 2 x 10 @40kg
Core Landmine Ant-Rotations
- 2 x 5 each side @10kg plate attached (30kg)
Cool down
stretch
walk back
Comment
I was a little low on energy maybe due to anticipation how I will feel but later I felt better and better. Maybe I can get my weight down to sub 65kg, which might be difficult because alot of it is muscle mass
![ninja :ninja:](http://www.adarq.org/Smileys/blah/ninja.gif)
as it's hard for me to gain weight until I started box squats my weight has gone up.