So here's my yesterday:Monday 3rd Nov
Warm-up with elliptical trainer, 5 minutes.
Clean & Press, 8 x 15kg, 8 x 20kg, some reps with 15kg again
Hurt my back with that for the next 30 minutes.
I'm never doing Clean and presses again.
Squat 6 x 15kg, 12 x BW, 12 x BW
At first I did some with weight, but as my back hurt, I gave up and did them slowly, with bodyweight only.
Pulldowns close grip 8x 35kg, 8 x 40kg
Front Pulldown 8 x 35kg, 8 x 30
Now I realised I mistakenly did pulldowns instead of pullovers.
Maybe I'll fix that tomorrow...
Bench Press 6 x 20kg, 4 x 25kg (PB!!!)
, 6 x 22,5kg
I was really suprised how easy it was to make those four reps as I wasn't that sure about my strength after I had hurt my back. But I managed and I'm so fucking proud of myself.
Deadlift 10 x 30kg, 10 x 30kg
Good Morning Attempted, but it was no good.
Barbell curls 12 x 15kg, 10 17,5kg
But somehow I didn't manage to do it with 20kg, but I might remember wrong...
Leg press, for calves 19 x 85kg, 16 x 75kg
I was a bit too sure about myself as I was aiming for 25 reps at that first one.
But it was so pleasant to do these.
sit-ups 25, 26 ("bicycle"), 25
Last one was my max.
I was pretty burned out and tired so I couldn't do any more.
Dumbbell flys 10 x 3kg, 10 x 4kg
Just something I wanted to try and it was fun.