Today was a lower body workout at 7am. Focused on leg curls, deadlifts, squats and leg extensions.
I did make a mistake that I want to talk about and that I hope that I will not do in the future nor you. I was going through my regular workout, had gotten through squats and thought that I had now hit my high of 5 rep squats with 110 pounds but noticed on review that I had done squats with 110 pounds on monday for 5 reps as well.
So mistake number one was not reviewing my previous workout before doing todays. If I had done that, I would have tried to do squats of 115lbs with five reps. No big deal, I will shoot for that on friday. The bigger deal was what happened while doing deadlifts.
I had already done 3 sets of five repetitions, starting with 135 pounds, then 145lbs, then 155lbs and in the middle of the workout, I needed to break away for several minutes.
That can happen to anyone, you get a call and need to leave your workout. My mistake was that when I came back to do deadlifts, I did not warm up again, I went straight to 165lbs and I could feel some strain on my lower back. Bad move.
So far, I think I am okay, but next time that happens, to me or to you, when you come back to the weights, make sure to warm up again. maybe with less reps but you have to start lifting again at a lighter weight.
After I did 165 pounds and felt a bit of a strain, I warmed up some more and did 165 again and then did one deadlift of 175 pounds. That now is my high deadlift but it would all be for naught if I hurt my back! So, let this not happen again!
|Date||Squats||Leg Curls||Back Extension||Calf Raises||Captain Chair||Decline Crunch|
|Jan 9, 2017||45 lbs x 8 reps|
55 lbs x 8 reps x 3 sets
|25 lbs x 8 reps|
37.5 lbs x 8 reps x 3 sets
|4 sets x 10 reps Superman||4 sets x 12 reps 10 lbs||2 sets x 10 reps knee raise||2 sets x 10 crunches flat without decline|
|Jan 13, 2017||1 set x 8 reps 45 lbs|
1 set x 8 reps 55 lbs
2 sets x 8 reps 60 lbs
|4 sets x 8 reps 40 lbs||4 sets x 11 supermans||1 set x 12 reps 10 lbs|
2 set x 12 reps 15 lbs
1 set x 12 reps 20 lbs
|2 sets x 10 reps knee raises||2 sets x 10 reps with decline bench, smallest angle|
What did you do for workout today?
What is your planned menu for today?
Are you working on losing weight, building muscle or both?
Please comment, thanks!