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Training update!
Sponsored by none other than @NORVEXpharma
Tuesday - Lower 1
Copenhagen Planks:
Set 1 - L 30s/R 25s
Set 2 - L 18s/R 15s
Set 3 - L 10s/R 13s
Low Bar Squats:
Set 1 - 225kg x 8
Set 2-3 - 190 x 10
Top set still a little sloppy, so only a wee jump next week
Lying Hamstring Curl:
Set 1-2 - 66kg x 8
Set 3 - 66kg x 5
Leg Extensions:
Set 1-2 - 154kg x 10
Calf Press:
Set 1- 290kg x 10
Set 2 - 290kg x 9
Set 3 - 290kg x 9
Hip Adduction:
Set 1-3 - 68kg x 15
I'll keep an eye on how I'm feeling in the next few weeks to see if this impacts my back at all
15 mins 120-130bpm cardio
Thursday - Upper 1
Bench Press:
Set 1 - 140kg x 8 (all comp paused)
Set 2 - 130kg x 10 (all comp paused)
Set 3 - 130kg x 8 (all comp paused)
Upon discussion with my coach, single arm lat pulldowns will be done AFTER bench. Seeing as I'm doing some capacity of warm up for shoulders before jumping on a bench, there's no need to be doing lat pulldowns prior
Single Arm D Handle Pulldown:
Set 1 - 75kg x 6
Set 2 - 65kg x 8
Set 3 - 65kg x 7
Barbell Bent Over Row:
Set 1-3 - 110kg x 8
D Handle Lateral Raise:
Set 1 - 12kg x 10
Set 2 - 12kg x 10
Set 3 - 12kg x 10
Tricep Dips:
Set 1 - 45kg x 7
Set 2 - 45kg x 5
D Handle Cable Curls:
Set 1 - 16.25kg x 10
Right arm really not happy doing any sort of curl. Will need to discuss with my physio next week and get some physical therapy done too
15mins 120-130bpm cardio
Sponsored by none other than @NORVEXpharma
Tuesday - Lower 1
Copenhagen Planks:
Set 1 - L 30s/R 25s
Set 2 - L 18s/R 15s
Set 3 - L 10s/R 13s
Low Bar Squats:
Set 1 - 225kg x 8
Set 2-3 - 190 x 10
Top set still a little sloppy, so only a wee jump next week
Lying Hamstring Curl:
Set 1-2 - 66kg x 8
Set 3 - 66kg x 5
Leg Extensions:
Set 1-2 - 154kg x 10
Calf Press:
Set 1- 290kg x 10
Set 2 - 290kg x 9
Set 3 - 290kg x 9
Hip Adduction:
Set 1-3 - 68kg x 15
I'll keep an eye on how I'm feeling in the next few weeks to see if this impacts my back at all
15 mins 120-130bpm cardio
Thursday - Upper 1
Bench Press:
Set 1 - 140kg x 8 (all comp paused)
Set 2 - 130kg x 10 (all comp paused)
Set 3 - 130kg x 8 (all comp paused)
Upon discussion with my coach, single arm lat pulldowns will be done AFTER bench. Seeing as I'm doing some capacity of warm up for shoulders before jumping on a bench, there's no need to be doing lat pulldowns prior
Single Arm D Handle Pulldown:
Set 1 - 75kg x 6
Set 2 - 65kg x 8
Set 3 - 65kg x 7
Barbell Bent Over Row:
Set 1-3 - 110kg x 8
D Handle Lateral Raise:
Set 1 - 12kg x 10
Set 2 - 12kg x 10
Set 3 - 12kg x 10
Tricep Dips:
Set 1 - 45kg x 7
Set 2 - 45kg x 5
D Handle Cable Curls:
Set 1 - 16.25kg x 10
Right arm really not happy doing any sort of curl. Will need to discuss with my physio next week and get some physical therapy done too
15mins 120-130bpm cardio
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