Workout 14-01-13

Back to the gym today after my birthday this weekend (I was 36. Four years til Masters!)

Martin gave me a programme outline to work on up until my next competition in April. As I said before, I feel like I’m going to have to start from scratch with my squats, which feels a bit dispiriting but needs to be done!

Stationary bike: 10 mins (2.05 miles)

Box squats: 20kg, 3 reps x 3; 40kg, 3 reps x 2; 50kg, 3 reps; 60kg, 3 reps x 3

Dimel deadlifts: 40kg, 20 reps x 2

Bent-over row (quite high, underhand grip): 20kg, 10 reps x 3

Glute & ham raises: 10 reps x 3 holding 5kg plate

Band good mornings: 20 reps x 3 with blue band

Wide-legged sit-ups: 10 reps; then 10 reps x 2 holding a 5kg plate

Cable crunch: 20kg, 10 reps x 2; 25kg, 10 reps

I weighed myself this morning & I was 72.9kg, which is not too bad (my competition weight is 72kg max). Going to start a regime of CLAs before meals & BCAAs after workouts. I don’t lift to lose weight, obviously, but I can’t let my weight run away with me! 

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