The Road to Gains
- Thread starter Kris_90
- Start date
After the above leg day, I pulled a muscle in my lower back - probably from the leg press. No pain as such but felt pressure in my lower back when lying down. Took a couple of days off and should be good to go tomorrow but may do some pull ups later.
Thursday
Cardio - 5km run - first 5k for like a year
Thursday
Cardio - 5km run - first 5k for like a year
Just ordered myself are barbell and over 100kg of weight so can finally start logging again Over the last two months I've been doing what I can with the 17.5kg dumbbell I had but didn't feel it was enough to log. My 22.5kg DBs arrived today so had the best back session for a while.
Back and Bi's
Pullups
BW 10
5kg 7/7/7/5
DB BOR
45kg 12/12/12/12
One Arm DB Row
22.5kg 12/12/12/12
DB Curls
7kg 12/12/12/12
Cardio
5km run - 31 mins.
I've been running more - hit a 5k PB on Saturday 27:12 but still got a long way to go.
Over the last two months I've been doing what I can with the 17.5kg dumbbell I had but didn't feel it was enough to log. My 22.5kg DBs arrived today so had the best back session for a while.Back and Bi's
Pullups
BW 10
5kg 7/7/7/5
DB BOR
45kg 12/12/12/12
One Arm DB Row
22.5kg 12/12/12/12
DB Curls
7kg 12/12/12/12
Cardio
5km run - 31 mins.
I've been running more - hit a 5k PB on Saturday 27:12 but still got a long way to go.
ha thanks - wish I took the plunge and got some weights earlier into the lockdown but anyway now I've got so much motivation to hit the weights consistently.
Shoulders & Chest
Seated DB OHP
22.5kg 8/8/8/8/8
DB Floor Press
22.5kg 10/10/10
Press ups
BW 10/10/10
DB Front Raises
10kg 11/11/11/11
DB Lat Raises
10kg 12/12/12/12
Should have done Tri's also. Long run later.
Felt an old injury when running on Saturday so I'm having a couple of days off running.
Legs
Goblet Squats
10kg 8
22.5kg 8/8/8
DB RDLs
20kg 8
45kg 8/8
20kg 8
Walking Lunges
45kg 8/8/8
DB Glute Bridges
22.5kg 10/10/10/10
Ab Rollout
8/8/8
First leg session for two months so didn't want to push it too much. My lower back wasn't happy with the RDL sets with 22.5kg so backed off on the last set.
Will be including BSS in leg day 2.
Legs
Goblet Squats
10kg 8
22.5kg 8/8/8
DB RDLs
20kg 8
45kg 8/8
20kg 8
Walking Lunges
45kg 8/8/8
DB Glute Bridges
22.5kg 10/10/10/10
Ab Rollout
8/8/8
First leg session for two months so didn't want to push it too much. My lower back wasn't happy with the RDL sets with 22.5kg so backed off on the last set.
Will be including BSS in leg day 2.