Tuesday Gym

Wanted to come back strong after a week "off". Started good with a good series of pull up sets and continued throughout with a couple of increases to weights. Felt really good and by the end I could feel my muscles shaking in the last exercises, which just happened to be the loaded press ups! Really enjoying the Kapow! routine.


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 (70kg *increase*)
3 * 8 Split squats (52.5kg *increase*) - per leg
3 * 8 Lateral Step ups (12kg) - per leg
3 * 8 Standing Dumbell Push Press (2 x 10kg)
3 * 8 Seated row (55kg *increase*)
4 * Max Pull ups (14, 14, 11, 9)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max  weighted press ups (10kg) (24, 20, 16, 17)

Warm down:

Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling


Track tomorrow.