Friday gym

Hit the gym today again at lunch.
Interesting session, starting with pull ups meant it was difficult and tiring from start to finish.


Warm up:

1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats

Main routine:

3 * 8 Squats (65kg)
3 * 8 Split squats (50kg) - per leg
3 * 8 Lateral Step ups (12kg) - per leg
3 * 8 Standing Dumbell Push Press (2 x 7.5kg)
3 * 8 Seated row (50kg)
4 * Max Pull ups (10, 12, 9, 7)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max  weighted press ups (10kg) (20, 16, 16, 18)

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling

Thought it was strange that I managed to increase my pull ups and weighted press ups rather than having my max decline throughout the sets.

Also, it's quite apparent that during the pre-season my blog is pretty boring (gym, track, yoga, blah).
I don't expect anyone feels cheated by the lack of interesting discussion here (there's quite a lot of other things on the internet), but still I feel like I could add more.

I'm going to continue pitching ideas to Ultiworld after my first article was moderately well received. Got a couple of ideas I've been working on. However, I'm going to start adding more content here as well.

And finally, a nod to @coopstraining for giving me a nice little hamstring exercise. Been doing it a couple of nights this week.