So, I did get off my butt on this lazy Sunday afternoon and went down the hill to the gym. I had a surprise waiting for me. The gym scale put my weight at 189.75 lbs pre-workout. That’s down from 193lbs before my last weight training session 10 days ago and after 10 days of pretty much eating crap. Too much Coca-cola, fries, beer and popcorn - guess I’ll call it carb loading and believe that the skiing was actually harder than it felt.
Warm up: Mobility Complex - seemed much easier but still got me breathing hard and sweating.
Full Back squats: 155lbs 3X10
still having form and balance issues, I should probably go up in weight but I’m not sure because of the form and balance issues. Any suggestions?
DB Straight leg/back dead lift: 155lbs 3x10
can really feel these in my hamstrings and glutes, easy enough I’ll add weight Tuesday.
Single leg calf raise (Smith machine): 100lbs 3x10
Went to the Smith machine because I needed more weight but my grip wasn’t up to it. Should go up in weight.
Pull ups (wide grip): 3/2/2 +6 assisted
These replaced the DB bent over rows. I need to figure out a better assist platform to push on with my toes for the assist. Was actually surprised to do any at all unassisted.
DB bench press; 42.5lbs 3x10
Only struggled on the last one. Go to 45lbs next time.
DB shoulder press: 22.5lbs 10/10/7
Shoulders were tired out from the pull ups?
DB curl: 22.5lbs 3x10
Is flaring your elbows out as you curl cheating on this exercise?
Assisted Dips: 5/4/3
Had an electric nerve tingle up my right tri into my shoulder on these. Even assisted that’s all I could do.
Leg/hip raise: 10lbs 3x10
Hadn’t written what I did last session. Need to go to 20 lbs.
53 minutes and 572 cals
65 minutes on the bike doing heart rate hills
total of 1368 cals burned
2 liters of H2O consumed during workout
Post WO weight 189lbs