I really hate trying to lift at a big box gym, especially in January. I'm stuck at a training class this week and have to try and make due at least twice.
Back Squats:
- Warm Ups: 45x10, 95x8, 135x6, 185x5, 225x4, 275x3, 315x2, 365x1
- Work Sets: 405x1, 365x3, 315x6- Mirrors totally mess with my set up. I don't have them in my normal gym, and they're VERY distracting. Also didn't have my belt so I took it easy.
Weighted Chin Ups:
- 0x5, +25x 5, 5, 5, 5, 5
Weighted Bar Dips:
- 0x5, +40x 5, 5, 5, 5, 5- Alternated between sets of chins and dips
Good Mornings:
- 185x 6, 6, 6- It's been a while since I did any of these and here it is about 3 hours post workout and my hamstrings are already getting tight.
Prehab/Rehab with Reb Band:
- Pull Aparts: 65 reps (1x20, 3x15)
- Push Downs: 60 reps (1x20, 3x15)
- Curls: 60 reps (1x20, 3x15)
**Stay at 65 reps on all movements for the whole week
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