Date: 13/10/2012
Weight: 60kg
Soreness: Hammies quite a bit, quads not so much, calves a little, my whole arm including shoulders feel dead and weak.
CNS: 7/10
Warm up:
Mobility and Activation Drills (Forgot to do TKE's)
Workout:
Squats 5 x 10 x 30kg
Calf Raises 5 x 10 x 30kg
RDL 5 x 10 x 30kg
Pull ups 5, 5, 5, 5, 4 (Failed on last set)
Dips 10, 6, 6, 5, 4 (last 2 sets were until failure unintentionally)
Cool Down:
20 min walk back home
Stretches:
Overall Body Stretch
PR's: Pull ups (could do more than 6, as bar was slightly less wider than the previous one tested on)
Comment: This was supposed to be a low intensity workout, but was still dead after, my hammies were not as painful as last time, when during the testing session. During the squats i was facing mirror, i don't know if i kept my upper body up, i tried to make sure i could read what was written on my shirt, a tip i read here, but the mirror is deceiving when facing towards it,
it makes it seem as if i am not going low enough but looking at side, i can see i go down to parallel.
RDL, i tried to these the way lancests advised vag, keep knees bent 2-3 inches, push hips back as far as possible, let weight travel inwards against my thighs and shin lightly of course and then push hips back but when i drive hips i always stand straight and not keep my knees still bent, sometimes i could do it but it felt weird when pushing my hips into the bar.
I couldn't bring my coat, so i was going to leave it in the lockers in the changing room and what i saw, i had to come back out, lets just say people were not embarassed in getting changed in front of each other bare and it was not in the showers, place where there is benches and lockers, there was even an old man all bare standing, facing the other way, i just quickly left and used the lockers outside the changing rooms, yuck never using that, even though it is for members.
Pull ups was hard towards the end and the dips after was worse because tired from the pull ups, now i understand lower intensity does not mean its going to be easy it means its going to be long and tough.
Before i used to have 2 scoops of whey powder with 1 glass of milk and a third of a tablespoon creatine and it tasted it thick and too chocolatey, the problem was i was supposed to do 1 scoop for every glass of milk, so i had 2 glass of milks and 2 scoops and same amount of creatine, tasted much better. I don't add any other things in there like chocolate syrup or anything, tastes nice on its own.