#239

Date: 21/04/2023

Weight: 89.5kg

The Workout: 58m

Front Squats: 3x10 (Rest times 1:30-2m)

Started with some wrist streching as I was feeling tight in the racked front squat position.

Moved on to 60kg for some deep front squat holds.

Working sets:

Set 1. 80kg
Set 2. 80kg
Set 3. 80kg

No split pants thist time round. 80's are starting to feel a bit easier so next front squat session I'll go up to 85kg each set.

Think I am going to be doing a alternate squat each week.

Week 1. Front squat
Week 2. High bar squat
Week 3. Low bar squat

Incline Bench: 4x10 (Rest times 1:30-2m)

Did some shoulder streches with resistance band then jumped straight into the working sets.

Set 1. 60kg
Set 2. 60kg
Set 3. 60kg
Set 4. 60kg 

Last session I only managed 9 reps on the last set, this time round got all 10 reps, so next session I am happy to add 2.5kg per set to get in the progressive overload.

Barbell Row: 3x10 ( Rest times 1:30-2:00m )

60kg was starting to feel to easy so did a warmup with it then moved up to 70 for working sets.

Set 1. 70kg
Set 2. 70kg
Set 3. 70kg

Super Set - Seated Overhead Press & Barbell Curls: 3x10 ( Rest times 1:30-2:00m )

Feeling pretty good about these now, trying to keep the OHP behind the neck to keep flexible enough to do that.

Set 1. 30kg
Set 2. 32.5kg
Set 3. 32.5kg

Next session I'll keep all the sets to 32.5kg and see if I get all the reps before moving up to 35kg.

Track of the Day

Thoughts

A journey of a thousand miles begins with a single step - Chinese Proverb

I plan to to lift weights until im dead, and this lifting jouney is not just about lifing the heaviest stuff up, its about longevity. But all journeys start with a single step. So if you haven't made your first step do it and then you are 1 step closer to your goal.

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