Double workout day!
AM Glutes/Hams
Got into the office gym in the AM to wreck my bum.
Glute Bridges (barbell, crosswise against bench, 30-60 sec rest)
155 x 10
155 x 10
155 x 10
155 x 10
155 x 10
notes: Still getting comfortable with the MMC on these. For now, I keep focusing on trying to impregnate the ceiling.
Stepback Lunge (60 sec rest)
15 per leg
15
15
15
notes: no weight, just wanted to pump blood in there
Prone Leg Curls (60 sec rest)
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10
notes: Haven’t done these in a while, felt good, felt challenging.
Prone Leg Raises (30 sec rest)
16, 20, 12
notes: my hams and bum felt wrecked, so these were harder than usual.
post-workout cardio 1 mile LISS on the elliptical
then back to work. Not sure if I felt a ham pump… but it was hard walking up the stairs, lol! So maybe it was a pump or maybe I just smashed my bum to pieces.
PM Back
After work, I headed to another gym for more work.
Assisted Chinups (assist for 1/3 BW, rest varied between 30-90 sec)
10 hammergrip
2 widegrip… 3 hammergrip
9 hammer
7 hammer
8 hammer
8 hammer
6 hammer
notes: I had to share the machine with another dude, so the rest varied. I tried to do widegrip again… NOPE. My shoulder wasn’t having it, if I drop down past a certain point, it is no bueno. Rehabbin it slowly but surely.
1 Arm DB Row (60 sec rest)
100 x 6/6
100 x 8/8
100 x 8/8
100 x 2/2
100 x 5/5
100 x 8/8
notes: busy gym, had to move spots a few times. I started out with the weak side, and just matched the reps on my strong side. on set 4, I folded over a callus and crushed it, so that hurt like a bitch and I stopped.
Pulldowns (grip varied, 60 sec rest)
120 x 10 widegrip
120 x 10 closegrip
120 x 10 wide
120 x 10 close
120 x 10 wide
120 x 10 close
notes: felt some pump going on in my back! woohoo!
hyperextensions (30 sec rest)
15, 15, 15
notes: my low back was done for the day, so these hurt like a bitch.
After that, I took 10 min to stretch and release my low back: waterfall, spinal twists, “square” seated pose (yoga terms, don’t know how else to describe them)
post-workout: 1 mile LISS