Training started at 10:30am, 2 scoops of Jack3D + 50g of Whey Protein
Warm up - 15mins
Workout
1. Rhythm 50reps Quarter Squats - I should have used 90-100% to do it, but since it was my first 50reps Squats, I used only 270lbs. The calf raise part was hard and didn't get full ROM. 270lbs wasn't THAT heavy but last few reps was very intense and couldn't breathe, next time would definitely use more weight and try to go a bit lower tho.
2. Barbell Bent Over Row - 20, 15, 12, 10 reps. Since left upper back is injured, I didn't use very heavy weight.
3. Pullups - 3X Failure
4. Lat Pulldown (wide) - 80 total
5. Back leg elevated split squat - 3 x 12 weighted (12kg each side)
6. Ham Curl - Only did 2 sets of 20 reps, CRAMP.
7. Empty Barbell Curl - 6X10
I threw in 3 sets of low box squat (2 reps) with 270lbs after Barbell Bent Over Row, speed was fast and the barbell left my shoulder each rep. I felt SO EXPLOSIVE!
Cool Down -
PNF Stretch on Hamstrings
Static Stretch whole body
Foam Roll - Legs
PWO - Protein Shake + Tuna Steak + Asparagus + Mango. (Around 80g Protein + 40g Carbs + 15g Fat), I also finished an energy drink during workout (30g sugar I guess).
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