Training 25/10/23

Wed 25/10/23: I’m A Crossfitter Now D6

AM BW: 92.0kg

Background Noise: JJJ Hottest 100 2011

Spanish Squat:
15xBW
15xBW+10kg
15xBW+10kg
20xBW+10kg
90 second rests

Incline Dumbbell Bench Press:
15x45lb / hand
15x45lb / hand
15x45lb / hand @ 7.5
2 minute rests

V-Grip Lat Pulldown:
12x60kg
12x60kg
12x60kg @ 8
2 minute rests

Single Leg Dumbbell RDL:
12x85lb
12x85lb
12x85lb
2 minute rests

Decline Sit Up:
12xBW
12xBW
12xBW @ 8.5
2 minute rests

• Early start Monday for F1, was still knackered yesterday morning and went back to bed instead of lifting, couldn’t lift this morning because of an early meeting, but managed to knock off work a bit early and get a quick session in. I’ve got a bit of a cold and ain’t feeling very motivated.

• Didn’t get as much of a quad pump as last time with the spanish squats but managed to push the last set a bit harder – really focussing on trying to keep my shins vertical and sit back to take pressure off the knee.
• Shoulder slightly tight with the dumbbell benching but happy to start pushing these a bit harder, the last set was a bit slow.
• Did some v-grip lat pulldowns for a change, these started easy (as expected) but the last set was kinda hard.
• Figured I’d better do some hamstrings so did dumbbell RDLs til I was getting a bit tired, then just threw in some easy ab volume to finish. 45 minutes all up.