Preparation Week: Second Day

Got home a bit early and tried out my newest toy, a pistol crossbow. Had to build a target first, so that I don’t accidentally shoot my neighbors or something. Fun stuff, that crossbow.

Workout Log for Tuesday, 27.09.2016, 7:30pm

Back Day

  • Warmup:
    5min Cardio, Bike (I usually jog, but I injured my right foot a bit. Nothing serious, but I want to give it time to recover properly.)
  • Low Row, sitting, machine:
    30kg, 20 reps, 1 set
    45kg, 10 reps, 1 set
    60kg, 8 reps, 2 sets

    Tried a new technique for my right arm, which made it way harder but felt better, since it hit the muscles more accurately. The last reps weren’t very clean because of that.

  • Pullups, assisted with rubberband (green):
    20 reps, 12 reps, 8 reps
  • Lat-Pull, machine:
    30kg, 12 reps, 2 sets
  • Shrugs, standing cable:
    40kg, 40 reps, 1 set
    60kg, 20 reps, 1 set
    80kg, 20reps, 2 sets
    Something in my spine, or back muscles felt strange during the last set, not quite right. Don’t know if I’m imagening things, or if there might be a slight injury that hasn’t properly healed. I’ll keep an eye out next time for anything that feels strange.
  • biceps curls, sitting, isolated:
    8kg, 12 reps, 1 set
    16,5kg, 8 reps, 2 sets
    16,5kg, 6 reps, 1 set
  • hammercurls, standing:
    14kg, 12 reps, 1 set
  • Front raise right shoulder (in between curls):
    4,5kg, 20reps, 1 set
    8kg, 20 reps, 2 sets
  • Cooldown:
    Nothing. Next week it will be cardio for 15 or 20 minutes.

End: ~8:50pm