#245

Date: 03/05/2023

Weight: 89.2kg

The Workout: 51m

High bar back squat 3x10 (2min rest)

My legs weren't as jelly as I thought they would be after the run yesterday so started on 90kg. 90kg felt good for the first set so steadily increased each set and all felt good so 95-100kg could be a good start for next session.

Set 1. 90kg
Set 2. 95kg
Set 3. 100kg

Flat bench 4x10 (2min rest)

Upped this session to 72.5kg and the first 3 sets felt good, and the last set was a bit of a struggle on reps 7-10 but made it.

Set 1. 72.5kg
Set 2. 72.5kg
Set 3. 72.5kg
Set 4. 72.5kg

Going to keep at this weight for a few more sessions I think until it feels like I could do 12-14 reps on set 4.

Barbell row 3x10 (2min rest)

Wanted to get a good strech at the bottom this time round so really got the bar as low to the ground while maintaining a tight back and core.

Set 1. 72.5kg
Set 2. 72.5kg
Set 3. 72.5kg

Seated Overhead press 3x10 (2min rest)

Kept the seated OHP split but started at 32.5kg this time round but it felt comfortable but 37.5kg is a struggle so keeping this weight until the last set isn't to much of a struggle.

Set 1. 32.5kg
Set 2. 35kg
Set 3. 37.5kg

Barbell curl 3x10 (2min rest)

Decided to mix up the sets with supernated and pronated curls

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

Track of the Day

Thoughts

If you want to lift yourself up, lift up someone else - Booker T. Washington

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