Met up with the trainer for a session, had some extra time so we mixed up the regular routine a bit.
Oct 4 Evening Fullbody Workout (regular cadence unless otherwise indicated, 45-60 sec between sets)
Sumo Deadlifts
225 x 5
245 x 5
275 x 5
275 x 5
295 x 5
IMG_2907

Bent Over BB Row
135 x 5
155 x 5
155 x 5
155 x 5
185 x 5

IMG_2909

 

Flat DB Press
85s x 5
85s x 5
85s x 5
85s x 5
85s x 12

Side Raises (strict, straight arm)
25s x 5
25s x 5
25s x 5
25s x 5
25s x 5

IMG_2912
Leg Press (4 second negatives; feet high to target hamstrings, feet wide)
8 plates x 10
10 plates x 10
12 plates x 10
12 plates x 10
12 plates x 10

IMG_2916

 

Prone Leg Curls (4 second negatives)
75 x 8
85 x 8
95 x 8
95 x 8
95 x 8

notes:  Why yes, I did change my shirt halfway through, lol!  It was sort of an inside joke with my trainer, she has put up with my smelly sweatiness countless times, so I rewarded her with a halftime wardrobe refresh.

I am still new to deadlifts, but they are getting better.  3 Wheels soon!

I wanted to try Pendlay Rows, but there was a small child (9 yr old girl) being trained 15 ft away, under the watchful eye of her mum, and so I kept it clean and friendly – no cursing, and as little plate clanging as possible.  (The deadlifts were super soft and controlled as well.)  This meant I did bent overs still, vice pendlays.

The flat press turned out to be easier than I thought so I just repped it out on the last set.  Way overdue for a weight increase.

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