I think this was possibly the latest in the evening I’ve worked out before (6:30 pm) and that combined with having moved house across the weekend made for interesting energy levels. Still, a good workout!
- 10 x Kettlebell clean and press each arm (8 kg, 10 kg, 10 kg)
- 20 x wall ball slams (20 pound ball, so that’s… 9.07 kg)
- 8 x barbell cleans (20 kg)
- 8 x barbell presses (20 kg)
- 8 x barbell bicep curl (20 kg)
- 8 x dumbbell hammer curl (6 kg per hand)
Oh no! I forgot to write up Monday’s workout! Out of order. Bugger. Oh well! Arm/back/upper body workout, and my PT told me he thought I was having a strong day. When he says that I’m normally thinking to myself ‘hey, these weights are actually manageable and I’m keeping good form’ so that’s good.
Barbell complex x 3
15 kg x 8 reps, 15 kg x 10 reps, 20 kg x 8 reps
- Bicep curl
- Overhead press
- Normal grip clean
- Wide grip clean
- Upright row (note: final set was with 15 kg for 8 reps, not 20 kg)
- Bent over row
- Clean and press
- Lat pulldown x 10, 8 (25 kg) – 3 seconds down, 3 seconds up
There’s been a bit of a gap between workouts. I’m not happy with it, there’s some reasons why life got too busy, but also I played too many mind games and didn’t commit where I should have. Anyway, hit the gym yesterday and here’s what I did:
- Upright rows x 12 (15 kg)
- Angled pull-ups x 12
- Alternating dumbell presses x 20 (8 kg each hand)
- Inclined bench press with dumbells x 10 (10 kg each hand)
- Seated bicep curl and Arnold press x 10 (8kg each hand)
I’ve had a realisation in the gym. I’m sure my PT’s been trying to tell me this for ages, and I heard him, but I didnt’ get it. So here it is: when I engage my glutes, everything gets easier. It doesn’t matter what exercise I’m doing, or what area of the body I’m focusing on – when my bum’s clenched, everything’s better. I’m sure there’s exceptions to the rule, and I’m sure I’m not supposed to be doing it all the time, but for now it seems that engaged my glutes in helping to engage other back and core muscles that I struggle with otherwise. It’s bringing some kind of balance to my body that I’ve been missing otherwise.
Last night I was doing some mid-weight clean and presses, and some bicep curls and presses. Often when doing these movements I do well for the first 6-7 reps (out of 10) but struggle for the final couple. Engaging my glutes meant that suddenly my stability increased, and although the final reps were difficult they were as hard as they’d been before.
So I’m sure this is something that the whole world knows. I’m sure I’m behind on the times, and what I’m saying is going to be pretty ‘duh’ for anyone reading this. But it’s somewhat of a revelation for me, it’s making life easier, and I’m excited to see what I can achieve now that I’m adding some of this stuff into my workouts.