All out of order tonight, the gym was full to the gills. Back at the regular gym.
(reps) 1st set / 2nd set / 3rd set
(10) Front Squat: 70lbs / 80lbs [no squat rack, but buddy helped me lift the thing up to my chest for 80]
(10/side) Heel Raises: 1 Leg / 1 Leg [can add weight next time]
(10) Inverted Row: Rung 4 [too easy, but couldn't upgrade as the machine became busy]
-60secs REST
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(6-8) Deadlift: 8 @ 145lbs / 6 @ 150lbs / 6 @ 155lbs
(10) Alt. DB Floor press: 20lbs / 25lbs / 25lbs [should go to 30lbs]
-60secs REST
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(10/side) Front Lunge: 30lbs x2 / 40lbs x2
(10) SHELC: 2 Legs / 1 Leg
(10) Double Cable rope rows x2 [did not get to this as rack was busy]
-60secs REST
--Duration: 42mins
Workout Nutrition: 5g BCAAs with lemon juice (600mL)
The same buddy who helped me with the squat barbell also asked me about deadlifts. He's new to them and is lifting frankly a bit less than I am, but I told him to go easy till he learns the proper technique. I mentioned the low cable pull as a good practise tool for the DL.
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