Back Workout Monday 27th April 2009
My first back workout in my new gym was a bit of a dissappointment if I’m honest. For some reason I couldn’t get into my workout today, I didn’t really feel like working out and in the end kind of went through the motions. I guess some of this is down to the fact that I’m working out in a new gym and everything is a bit unfamiliar. At least next week is a planned week off after completing my first designated 8 week training period.
My first exercise today was seated cable rowing which I was excited to be doing as my old gym only went up to 50kg, which I achieved months ago. I’m looking forward to making some progress on this exercise over the next few months now I’ve moved to the new gym. From what I can tell, this machine goes up to 100kg in the new gym, so that will take me quite a while to work up!
- 30kg x 10 reps (warmup)
- 50kg x 10 reps (warmup)
- 60kg x 8 reps
- 60kg x 8 reps
- 60kg x 8 reps
Next exercise was wide grip cable pulldowns, behind the head, which I did find quite uncomfortable. I will try again next time and see if I can’t find a way to make it more comfortable.
- 60kg x 6 reps
- 60kg x 5 reps
- 60kg x 6 reps
To finish off my back work, I decided to do some pull ups, rather than close grip cable pulldowns. I only managed two sets of pull ups, doing 4 and 3 reps respectively. To finish off, I did one last set where I pulled myself up to the start position then just did a slow negative rep.
After doing my weights, I did eight minutes on the treadmill just to get some cardio work in, didn’t feel like doing any interval training, will do some of that tomorrow.
2 Responses to “Back Workout Monday 27th April 2009”
April 28th, 2009 saat: 7:43 am
Hey Tristan- How are you liking the new gym?
I’ve defintely had those days. I usually switch out my planned workout for something with higher reps and focus on good form and correct breathing. I feel refreshed instead of burnt out and ticked off I couldn’t put up the heavy stuff. On the other hand if I feel like I wanna rip things apart on a light day I crank the intensity. Listening to your body is key.
April 28th, 2009 saat: 10:19 am
I’m liking it better now that I’ve had a chat to one of the gym instructors and gotten a spot from her while I did bench press. She was really helpful and explained that the plates on all the machines are actually 5kg each, and the mechanism that grips the weights is also 5kg. So at least now I know that if I have five plates on, I’m actually lifting 30kg.
It’s also good to know that I can get a spot from an instructor, and more so that they understand the importance of spotting and assisting with the last rep or two should it be needed.
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