Step back day..kind of

Weights only. The gym opened at 7 so I did deadlifts at home first:

I started mixing sets of front squats (these felt good) with hex bar dead lifts..though I am listing them separately:

front squat (sets of 6)
20 (empty bar) Note: the non-olympic bar weighs 25 with collars; the weights I have a are 20 kg, 8 kg, 4 kg, and 1.5 kg.
41 (25 + 16)
51 (25 + 26)
67 (25 + 26 + 16)

Hex dead: (sets of 6)
133
187
203

Romanian dead (straight Olympic bar)
166

Weight room:
pull ups (5 sets of 10: ok)
rotator cuff
bench 10 x 135, 3 x 185
incline: 4 x 150 (weak)
decline: 10 x 165
clean and press: 7 x 100, 10 x 95
dumbbell shoulder press: 10 x 45, 10 x 45 (each arm)
rows: 2 sets of dumbbell rows: 10 x 60, 1 sets of 10 x 110 machine
head stand and 2:30 plank.

Note: I felt the side tug on the pressing movements and pull ups more than on the deadlifts. I did feel it..though I wouldn’t call it “pain.” It did make me cautious.

Author: oldgote

I enjoy politics, reading, science, running, walking, (racewalking and ultrawalking) hiking, swimming, yoga, weight lifting, cycling and reading. I also follow football (college and pro), basketball (men and women) and baseball (minor league and college)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: