Workout 20/04/2016

Arm day! My arms are pretty much jelly right now – I’d planned on washing my hair post-workout this morning, but the jelly arms meant that definitely didn’t happen. It was one of those workouts that was ok – nothing earth shattering, didn’t feel amazing, but also didn’t feel shocking or completely break me.

4 sets:

  • 10 x cleans from hanging position (20 kg, 30 kg, 25 kg x 2)
  • 10, 10, 8, 8 x jumping negative pull-ups (final two sets being held by my trainer at the top for an increased negative)

2 sets:

  • 10 x inclined barbell press on smith machine (smith machine bar plus 15 kg)
  • 10 x standing Arnold dumbbell press (10 kg each hand)

Workout 2/02/2016

Arm/back/shoulder day with my PT. This workout made me cry… in the first 20 seconds. I don’t know if it was because I’d got up at 5 am (at least 2 hours earlier than my body would prefer), or because I’d had no coffee, or because I’d had a huge day the day before, or because there was some high emotion stuff going on, or because of hormones, but either way this workout got to me. I wasn’t doing anything out of the ordinary, besides higher-than-usual reps, but it got to me. My PT kept telling me that I was having a ‘strong day’, doing reps at high weight at a good pace, but it was frustrating to know that if my head had been in a better place I could have done even better.

2 sets:

  • 20 x barbell cleans (25 or 30 kg – unsure)
  • 20 x angled ring rows
  • 20 x pushups
  • 20 x bent over rows (same barbell and weight as the cleans)

1 set:

  • 10 x angled bench press on smith machine (10 kg + smith machine weight)
  • 10 x seated vertical lat pulls (unsure of weight)

Workout 13/01/016

Another PT workout- arm/shoulder day

4 sets:

  • 10-15 x inclined bench press (15 kg, 20 kg, 2 x 25 kg)
  • 10-15 x angled pull-ups
  • 10 x barbell cleans (15 kg x 1, 20 kg x 3)

2 sets dumbbell complex @ 8 kg each arm:

  • 10 x front raises
  • 10 x side raises
  • 10 x bent over flies
  • 10 x straight overhead presses