Date: 24/2/2013
BW: 64.8kg
CNS: 9/10
Warm Up: Mobility Stretch
30min walk to gym
TKE machine x 5
Workout: Squat 0k, 20kg, 30kg, 40kg, 50kg x 6 (all with nice depth)
Jump Squats 2 x 6 x 20kg
Squat 60kg x 3 sets x 3-4 reps
Squat 55kg x 1 x 8 reps
Calf Raises x 2 x 20 x 80kg
RDL 60kg x 1 x 6
Pull Ups x 1 x 10
Dips x 1 x 14
Stretch: Overall Body Stretch
Cool Down: walk home
Comment:It was a good days workout, was a bit anxious of failing, but once i arrived and started warming up i got motivated, doing warm up squats up to 50kg nice depth full depth, which a few months was struggling to get near parallel now go below parallel. i think it was the mirror that was distracting me to lean forward.
I am much better now at squatting using the wrist extension technique, but one time when going up i did the extension too late and it rolled back on to my lower traps and it hurt a little but was not hard to shift it back into place. Squat is the hard part after, i am relaxing as calf raises and rdl's doesn't take much out of me as the squat. Had enough time to complete the workout. Also because i had back pain from last workout on friday i thought i would take rest but i convinced myself to go and when i finished the squat i had no pain in my back, which was good news showing i must have been squatting properly until after i started doing bending over backward stretches and who knows what playing with my back, which caused it to pain. Now it is very painful when i bend backwards or forward, so applied heat rub and that should calm it down. I'm such an idiot
, I learned my lesson, if its not broken don't mess with it.
Overall it was a good workout.
Rating: 9/10
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