I'm Back

9th Jan
Lower Body
*all weight in pounds*

Warm up:
Leg extensions
60 * 15, 15

Seated Leg Curl
60 * 10, 10

Strength Movement:
Squat
Bar * 5, 5
95 * 5, 5
135 * 5, 5
185 * 5
225 * 5
240 * 5
275 * 5
315 * 1, 1, 1, 1, 1
225 * 5
135 * 5 (these last 2 sets went up really really fast)

Supplemental exercise:
Lying Leg Curl
80 * 6
100 * 6, 6, 6, 6

Accessory exercises:
Unilateral Straight Leg Press
2 plates * 15
3 plates * 15, 15, 15

Weighted Back Extension
45 * 10, 10, 10

Kneeling Ab Crunch
60 * 15, 15, 15

Triple grip Chins
BW * 15, 15

- All supplemental and accessory exercises were done with slow negatives and fast concentric.
- Triple grip chins start off with regular pronated grip, then wide neutral grip, then close neutral grip, with 5 reps for each grip. 15 reps per set.

Today is the first time back in the gym after a 2 week+ break. Hip flexors were a little tight so decided to take it easy and work more technique on the squat with some easy singles. Coming over here, the gym uses york rubberized plates that measure in pounds, so it's a significant change from the plates that I used back home (they were in kilos).

I have listed out the basic template that the workouts will follow, which is a warm up, strength movement, supplemental exercise and the accesory exercises. My training will be split into 2 upper body and 2 lower body workouts a week, with the bench, press, squat and deadlift as my main strength movements. I discovered the GHR bench only after i finished training, but I will include it on friday either as a warm up or a supplemental exercise.

Will have to work on my recovery time but looking forward to a new season of training!