Wed 19th April (First work out after 2 weeks in Bali)
30 min walk at lunch time today, it was a beautiful autumn day in Melbourne, the sun was out and there was a cool breeze in the air, All the trees in the city are turning orange and yellow and starting to drop thier leaves which makes for a colourful back drop to a brisk lunchtime walk. 3km including 5 flights of stairs, nice walk.
Evening: Squat and Bench
531 (5's week)
OH press: 63kg
Usual warm up, agile 5, box jumps x 10, ball slams x 10
Squat - with Ab wheel roll outs between each set.
Warm up Bar x 10, 55 x 5
70 x 5, 80 x 5, 92.5 x 5+ Needed 11 reps for a PR and got 12 happy
55 x 10
55 x 10
Plan is to do BBB, so 5 sets of 10 but was still very tired from my holiday and legs were trashed after 2. Quads were cramping up big time. It never ceases to amaze me how under trained you can get in 2 weeks !!
Ab roll outs 5 5 5 5 5 5 total 30 - This is the first time I have ever done these and I hate them already, which for me means I will definitely be doing these for a long time
Bench - with pull ups between sets
Warm up, 5kg dumbells x 30, 55 x 5
65 x 5, 75 x 5, 85 x 5+ Wanted 11 on the + set but only got 10. Just too damn tired.
Dropped back to a single set of 65 x 8
Should be 5 sets of 10 with 50kg but will start that next week when I am not too tired!
Pull ups 8 8 8
Bent row 65 x 10 reps x 3 superset with
Hammer curls 17.5 x 10 reps x 3
The session was hard tonight, 2 weeks off is great for relaxation but coming back is a shock. I keep the rests pretty short for all my sets so I was properly gassed and dripping sweat all over the garage by the end of this . Legs have DOMS already and it's not even delayed, lol!!!