Today was a day where I had the luxury of not looking at the clock at the gym. I still have had some niggling back issues, and the right shoulder (biceps tendinitis) and elbow (lateral epicondylitis) have been reminding me of my deficiencies. Still, dealing with injuries and not allowing them to interfere with a mindset is a big part of what training is all about. Obviously we don't want to exacerbate any existing problems, so at times there can be a bit of a balancing act that is required to maintain the routine, but it is the adherance to the routine that is paramount for achieving goals and seeing results. I guess what it comes down to is the fact that sometimes it's hard to rest.
Warm-up
15 minute brisk walk to the gym.
5 minutes skipping.
5 minutes lower body dynamic stretching.
Legs/back/core/arms/shoulders
Deadlift superset - five sets of each exercise.
Deadlift 95.5kg x 8 reps, 115.5kg x 8reps, 105.5kg x 8 reps, 95.5kg x 8 reps.
Chin-ups - bodyweight x 5 reps.
Dips x 5 reps.
I had to be careful with the deads today because with the second set I felt like the back was getting a bit too stressed, being moved out of good posture too easily. This was the compromise.
Chest
Three sets of six reps.
Bench press 75.5kg bb.
Back/shoulders/lats/core
Superset - three sets of ten reps.
T-bar rows 60kg.
Resistance band face pulls.
Back/shoulders/lats/biceps/core
Superset - three sets of ten reps.
Bent-over rows (supinated grip) 55kg.
Shoulder press 15kg db.
Shoulders/legs/core
Superset - Three sets.
Shoulder rotations 5kg db x 10 reps.
Jump lunges x 16 reps.
Warm-down
Static stretching 5 minutes.
15 minute brisk walk home.
10 minutes foam roller.
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