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!