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So I'm still not feeling 100%, but was desperate to get down the gym today, so put my snotty nose and slight cough to the back of my mind and went.
I mostly ignored again the advise about de-loading 10% as it's been more than a week, which I'll probably pay for over the next few days, but hayho...
I thought I'd also share with you guys my warm up and also the rests I take, partly so we can compare, but also so I have it recorded somewhere I can reference back to.
Squat - Warmup:
20kg (just the bar) x 5 reps
(rest 30 seconds)
20kg (just the bar) x 5 reps
(rest 30 seconds)
40kg x 5 reps
(rest 30 seconds)
60kg x 5 reps
(rest 30 seconds)
80kg x 5 reps
(rest 60 seconds)
Squat - Workout sets:
110kg x 5 reps
(rest 90 seconds)
110kg x 5 reps
(rest 90 seconds)
110kg x 5 reps
(rest 120 seconds)
110kg x 5 reps
(rest 180 seconds)
110kg x 5 reps
Bench Press - Warmup:
20kg (just the bar) x 5 reps
(rest 30 seconds)
20kg (just the bar) x 5 reps
(rest 60 seconds)
40kg x 5 reps
(rest 60 seconds)
Bench Press - Workout sets:
60kg x 5 reps
(rest 90 seconds)
60kg x 5 reps
(rest 90 seconds)
60kg x 5 reps
(rest 120 seconds)
60kg x 5 reps
(rest 300 seconds)
60kg x 5 reps
Barbell Row - Warmup:
No Warmup (already warmed up from the BP)
Barbell Row - Workout sets:
65kg x 5 reps
(rest 90 seconds)
65kg x 5 reps
(rest 90 seconds)
65kg x 5 reps
(rest 120 seconds)
65kg x 5 reps
(rest 120 seconds)
60kg x 5 reps
I finished up with 3 x 5 chin-ups and 3 x 10 @ 22.5kg rope lat pulls.
I'm not looking forward to getting out of bed tomorrow morning, but it was good to get back in the gym. |
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