Friday 18th May: Back & Monday 21st May: Legs

Apologies for the delay in writing up the sessions, it was a busy weekend and work has been a tad hectic. Anyway!

Friday 18th: Back

• Bike: warm up
• Single Arm DB rows:
• 1 x 10 x 10KG
• 4 x 10 x 22.5KG
• Single Arm Rear-Flyes:
• 3 x 14 x 5KG
• Inverted Rows:
• 4 x 8 - Legs out - Form was going towards the end of each set, Also did it with my palms facing me which worked the back a bit more this time around. I think I'll alternate.
• DB Front Raise:
• 3 x 12 x 5KG

Supersetted with:

• DB Single Arm Side Raise:
• 3 x 12 x 5KG
• DB Shrugs:
• 3 x 14 x 22.5KG
• Plate Pinches:
• 30s hold x 2 x 20KG - These where done with a single plate, each hand for 30s.

All in all, can't moan.

Monday 21st: Legs

• Bike: Warm up for 3 mins
• Bulgarian Split Squats:
• 1 x 10 x BW
• 1 x 7 x 10KG
• 3 x 10 x 14KG*
• Glute Bridge:
• 4 x 10 x 30KG
• Ham Raise (Done on a bench...):
• 1 x 12 x 20KG
• 1 x 10 x 40KG - Way too heavy, and they seemed to effect my lower back
• 2 x 10 x 30KG - Easier, but enough to work them.
• Calve Raise:
• 3 x 12 x 75KG
• Box Jumps:
• 3 x 10

*The Split Squats absolutely killed me this week...Didn't help the fact I did a 30 mile bike ride the day before! Oh well, it was worth it.

Tomorrow - Chest!