12 Nov
Back Squat – 3 x 6 x 75kg
RDL – 3 x 6 x 75kg
DB Lunge – 3 x 8 x 20kg
Lateral Lunge – 3 x 10 x 10kg (plate)
Single Leg Calf Raise – 3 x 10
Easy 60kg on squats and RDL last week, boosted it a little to 75kg this week. Had less of a problem with DOMS after this workout.
16 Nov
Incline DB Bench – 3 x 8 x 50lbs
DB Row – 3 x 10 x 50lbs
Alternate DB Bench – 3 x 8 x 50lbs
Inverted Rows – 10,10,8
Cable Tricep Pushdown – 3 x 8 x 35lbs
Cable Bicep Curl – 3 x 8 x 35lbs
Spent a week in NYC, had to deal with a hotel gym that maxed out at 50lb DB’s, which is 22.6kg.
20 Nov
Rowing Machine – 500m in 1:50.0
Boxing – Heavy Bag 10 mins
Cross-Trainer – 25 mins
As above, hotel gym and I was just fannying about after being woefully unfit on the rowing machine. I was walking about 15km/day round the city and although there was a fair amount of junk food I did have a healthy breakfast (Huevos Rancheros Quinoa Bowl from Fresh & Co.) most days.
21 Nov
Standing Vert Test – 49cm/19.25in (yikes!!!)
Power Clean – 3 x 3 x 60kg
Hex Deadlift – 2 x 4 x 100kg
Hip Thrust – 3 x 8 x 60kg
Swiss Ball HS Curls – 3 x 10
First session back home, this will be my second leg day. Give it a week or two and my vert will be back to normal, need my squat to be back over 100kg which I’m building to slowly.