Friday 25th January 2013

Warm-up:

Tabata burpees

(Ran to the gym so was already pretty warm)

2 dips, 1 pull-up, 2 push-ups

4 dips, 2 pull-up, 4 push-ups
6 dips, 3 pull-up, 6 push-ups

Mobility stuff

Workout:

5 sets of 2s raise/2s lower pull-ups (5 reps per set) (2 mins rest between sets)

1.30 push-up/plank combo.
Went ok-ish – set of 20, 10s rest, set of 12, 10s rest, set of 5, 10s rest, then kind of went to shit :)

5 x 8kg pistols squats (warm-up)

10 x 8kg pistols

5 x lat pull-downs @ 28.25kg (for some reason the cable machine seems heavier at this gym than at my normal one – quite weird)

10 x leg raises (p-bars)

5 x 16kg pistols

5 x lat pull-downs @ 26.75kg (for some reason the cable machine seems heavier at this gym than at my normal one – quite weird)
10 x leg raises (p-bars)
2 x 20kg pistols (2RM – woo!)
5 x lat pull-downs @ 26.75kg (for some reason the cable machine seems heavier at this gym than at my normal one – quite weird)
10 x leg raises (p-bars)
1 x 24kg pistol
Deadlifts
5 x 5 @ 50kg
Loving these – felt good today (even so late in the workout). Did them in bare feet – much nicer. Only thing I’m a bit worried about is alignment – feels like I shift slightly from side to side as I go up and down. Perhaps that’s normal though, or at least no real problem. One day I shall find out :)
3 x supersets:
10s high pull-up hold
10 x Swiss ball pikes
2 sets of:
15s push-ups, 15s plank, 15s push-ups, 15s plank
Stretching, cool down, food, home, nice glass of red wine and some chillin’.

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