So today is the third day of my preparation week and I’m finally starting to feel sore. Luckily I don’t seem to have hurt myself with yesterdays workout, which is quite a relieve. Don’t want so sabotage myself before I even started! Motivation is still high, and I feel way more productive now that I have a new challenge ahead of me. Less free time, but due to that I use my time way more effectively and I am able to enjoy and relax more, once I have worked for it. 7 hours of sleep seems to be enough to recover properly, but I’ll aim for 8h nonetheless.
I planned to have a core and shoulder workout today and legday tomorrow, but I have to work 24h then, so I have to improvise. We have a gym at work, but no good equipment for a leg workout, so I’ll simply switch both days and do legs today and core+shoulders tomorrow.
Workout Log for Wednesday, 30.09.2016, 7:10pm
Chest, Shoulder, Arms
10min Cardio, Bike
Get those legs warmed up good!
- Various exercises to warm up:
Frontsquats with barbell, 30kg
Front- and backsquats in the smith-machine
- Leg Curl, machine:
30kg, 20 reps, 1 set
45kg, 20 reps, 1 set
40kg, 20 reps, 2 setsCould have added more resistance, but I need to be carefull with my left knee, injured that waaay to many times. Going slow may be going faster in this case…
- Leg Extensions (Quad), machine:
20kg, 20 reps, 2 sets
30kg, 15 reps, 1 set
- Leg Press, machine:
170kg, 20 reps, 1 set (narrow)
200kg, 20 reps, 1 set (wide)
230kg, 20 reps, 2 sets (wide)
Nothing. Next week it will be cardio for 15 or 20 minutes.
This got me through the last set of legpress: