Saturday 21st September 2013

Warm up. Trying to be more thorough.

3 x 10 scapular pull ups

Lat pull down (wide neutral grip)
12x30kg
8x40kg
8x45kg
8×45

Lat pull downs (two handle grip)
3 x 8 x 45kg

Seated rows
3 x 8 x 25kg

Tricep pull downs (straight bar)
3 x 8 x 23.75kg

Standing pull downs
3 x 8 23.75kg

Squats:

8 x empty bar
5 x 30kg
5 x 40kg
4 x 5 x 45kg

First time back on squats for a few months. Left at 50kg so 45 seemed like an OK place to come back on.

Between squat sets:

3 x 8 x 15kg single arm rows
3 x 8 x horizontal pull ups

Then 3 x 8 x 18kg glute bridge raises. Used sandbag thing but might try bar next time. Could definitely feel it though.

Bit of band work on my shoulder

5 mins of foam rolling each leg.

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