Todays workout
Back:
Deadlift:
1 x 10 @ 60kg
1 x 10 @ 100kg
1 x 8 @ 140kg
1 x 4 @ 160kg
1 x 4 @ 140kg
1 x 8 @ 100kg
1 x 10 @ 60kg
Good mornings:
1 x 10 @ 20kg
1 x 10 @ 30kg
1 x 10 @ 40kg
1 x 10 @ 50kg <-- i know its **** weak but i was doing it slow and steady
Hyper extentions:
4 x 10 @ bodyweight DAMMM these are harder than i rember...
T bar rows:
1 x 10 @ 50kg
3 x 10 @ 70kg - back was shot after doing all the other stuff.
Pullups:
50 reps took about 6 sets today.. getting better
Legs:
leg press, 1 leg at a time:
1 x 25 @ 30kg
1 x 20 @ 50kg
2 x 20 @ 80kg
Hack squat:
1 x 25 @ pin 8
1 x 20 @ pin 12
3 x 15 @ stack
leg extention
1 x 20 @ stack
1 x 18 @ stack
1 x 19 @ stack
1 x 16 @ stack
1 x 12 @ stack
Hamstring curls:
1 x 25 @ 15kg
1 x 20 @ 30kg
1 x 10 @ 45kg
abductor machine
1 x 25 @ pin 10
1 x 20 @ pin 13
1 x 14 @ stack
1 x 12 @ stack
calf rase machine
4 x 25 @ 150kg
END
Not bad, 2nd week of deadlifting again, Im concentrateing on getting a good contraction in my back at the top of the rep - trying to focus more on the movement as well.
Back was completely pumped after good mornings, made hyperextentions brutaly difficult.
I think with the addition of the new exersises in the heavy back day it will make a postive impact. (also want to get back to a 200kg deadlift again but im deadlifting alot smoother than i ever used to.)
Legs were also pumped after so walking back to the bus stop was funny, looked like a cross between Mr Soft and a drunk hobo that shat himself.
Was lovely and sunny so i was able to work on my tan on the way back so on the whole a good day!
