Date: 8/09/2013
BW: 61.5kg
Soreness: Quads and hamstring
Warmup:
same
Workout:
Lunges on Platform 2 x 4-5 each leg, holding 30kg dumbell each hand going as low as possible.
Single leg hyperextension 60kg dumbell x 0 quads too painful and weight a bit too heavy to hold by chest and lift with one leg.
Glute ham raises 3 x 0kg, 10kg, 20kg @ 5, 5, 3
Bench press 22kg dumbell each hand x 0 too heavy
Cool down:
leg stretch
Comment:
after the lunges my quad was tooooooo painful that i foam rolled it to get a little pain off, attempted the single leg hyperextension, i feel that maybe i can do it, if i had no pain in my quad and i was energetic, feel good and prepared, i would have been able to do it, but could not do it through the pain so was only able to do 1/4-1/3 way up but hard to hold 60kg dumbell to chest and then hold it there and use leg to lift it through pain. then after i did glute ham raise it just got even more painful on my quads. after i couldn't do any exercise my leg was super super painful like the pain you get when you foam roll on a sore spot but without rolling just constant pain, so had to limp home. gaining weight nicely lol. been eating meal after 3 hours. people were requesting i get a video, but the quality is not that good, so i made a video but don't complain on the quality, its me doing glute ham raise.
Rating: 2/10 (quads ultra painful i won't be able to much lifting the whole week) also i had to walk back home 20 min of limping ouch.
