17-06-13

Post-deload week…

Good mornings: 20kg, 10 reps x 2

Squat: 20kg x 5; 40kg x 5; 60kg x 5; 70kg, 5 reps x 2 (!!); 70kg, 4 reps (failed the last one!)

So hard, but so glad I did these; never squatted more than 60kg for 5 reps before.

Dimel deadlifts: 40kg, 20 reps x 2

Glute & ham raises: 12 reps x 3

Pullthroughs: 12 reps x 3

Bench press: 20kg x 10; 30kg x 5; 40kg, 5 reps x 3

JM press: 25kg x 8; 30kg x 6; 32.5kg x 4; 35kg x 2; 37.5kg x 2

Seated dumbbell shoulder press: 10.5kg, 5 reps x 2, then 8 reps (to failure)

Dumbbell shrugs: 17.5kg, 5 reps x 2

Then more foam rolling for my poor sore back 😦

Afterwards I realised I forgot my protein shake, so I had a KitKat Chunky Peanut Butter instead. Same diff.

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