Fitness Journal Week 6
20 Apr
Working out with sore muscles is not the least bit fun.
MONDAY
| Routine | Reps | Sets | Timing | Time | Rest | Weight |
| Elevated Front Split Squat | 8-10 | 4 | 4010 | 60 secs for each leg | 60 secs | 5kg x 2 BB |
| Pushups | 10-12 | 4 | 4010 | 60 secs | 60 secs | BW |
| Romanian Dead Lift | 10-12 | 4 | 4012 | 60 secs | 60 secs | 20kg KB |
| One Arm Bent Over Row | 10-12 | 4 | 4012 | 60 secs | 45 secs | 16kg KB |
| Thrusters | - | - | - | 5mins | - | 5kg x 2 BB |
Still brutal, I am not bent down all the way for the split squats though, I made sure that I had better form. Extremely trying to work till failure so only managed failure for the thrusters. Complete 45 thrusters which is double of last week’s routine.
THURSDAY
| Routine |
Sets |
Reps |
Tempo | Rest |
Weights |
Remarks |
| Heel Elevated Squats | 4 | 8-10 | 4010 | 60 | 8kg | Avg. 8 |
| Shoulder Press | 4 | 10-12 | 4010 | 60 | 5kg x 2 BB | Avg. 12 |
| Back Rows | 4 | 8-10 | 4012 | 45 | 20kg | Avg. 10 |
| Push Ups | 4 | 8-10 | 4012 | 45 | BW | Avg. 10 |
| Burpees | 1 | 5mins | - | - | BW | 45 burpees |
Guess what? Still brutal. Though, this time I can concentrate better on my form. Trying not to hunch my shoulders during my back row. Legs still jelly though so burpees were a little hopeless. A girl in my class did 91 burpees! Ninety ONE! That said, she also does 32kg KB deadlifts.
SATURDAY
| Routine | Weight | Sets | Reps | Remarks |
| Barbell Back Squat | 15/20/30/35/35 | 5 | 5 | |
| KB Back Row | 20/20/24/24/24 | 5 | 5 | |
| DB Bench Press | 16/16/20/20/20 | 5 | 5 | |
| Squats | BW | 2 | 24 |
Completed leg matrix in 6mins and 28 seconds |
| Lunges | BW | 2 | 24 | |
| Jump Squats | BW | 2 | 24 | |
| Dynamic Lunges | BW | 2 | 24 |
|
The barbell back squat was really fun. I should squat lower, but there’s a constant fear of not being able to get back up. I should trust the trainers. I love the camaraderie in class, having the girls or E spot me in case it is too heavy which happened in my first set. My arms are hurting alittle which is GREAT :)
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