50kg*2-3(third took ages, bar went squint, but eventually went up)
was gonna go for some with the 25s, but the grips were a bit rusty, and my hands were already pretty shredded so I left it.
Couple of curls and skullcrushers.
Not too much strength lost. Deadlift form was dodgy, but was nice to do 170kg. Think I was at 160-165 for 5 before I left, so with a check of form I think I'm about where I was. OHP lost a bit, didn't expect to make 50kg again though, so that was nice.
Will have a go at rows/benching properly/squats at some point in the next week or two.
Tennis for a bit today, was boiling!
Then a general everything gym session:
Squats-went up to about a double at 90kg, not too tough, but my knee didnt feel great(took a full swing with a hockey stick to it a week or two ago, then a knee at football the other day), so stopped there.
DB benching-worked up to a max set of 30kg*4.
Incline benching-couple at 50kg, couple at 55kg.
Bit of curling/skullcrushers with 20kg on EZ bar(think 4*5 on curls, 2*5 on skullcrushers...they're hard!)
5*5 lat pulldowns at '15'
Deadlifts-worked up to a triple at 150kg
Quick set of 10*20kg on MP
2*8 hanging leg raises.
Little bit sore now, we'll see how I feel in the morning!
Rubbish today, tried to go for 180kg deadlift, failed 5 odd times couple of inches above the knees, couple of inches from lockout, bit gutting. Possibly partly down to the lots of marching yesterday.
Also looks like my form is appalling, will have to sort it out. I think once that's done, getting 180 should be do-able.
Strict pressed 55kg for a single though, which is technically a PB, so woop on that front.
OHP-40kg-8,8,5(nice and quick for most)
DB bench-20kg-5,8,8, 22.5kg-6
Upright rows-EZ bar+10kg-8,8,8
Alternating DB curls-15kg-8,8,8
EZ BB curls, on a thing which stops your arms moving-bar+10kg-10,10,10
Rowing very tough after all that, shoulders gonna hurt tomorrow I think.
Ran back from being out last night, so a few miles, reasonably quick too.
Leg curl-setting 7-3*5
Leg Extension-setting 10-3*5
Hanging leg raises-knees bent, knees to chin ish-3*8
Static DB hold: 35kg-30s, 50kg-20s
Quads were kinda sore for no real reason before this, so not too bad.
2 hours of badminton yesterday. Beat the captain at singles, fitness was alright, but coulda been better.
Today: cycled a few miles, gym:
OHP-42.5kg-8,7,5(so much tougher than last week...was very tired though)
Upright rows-EZ bar+15kg-8,8,8
Alternating DB curls-17.5kg-8,8,8
EZ BB curls, on a thing which stops your arms moving-bar+15kg-8,8,8
Enjoyed the rowing, need to get more ergs in longer than 500m.
Don't think I did any exercise yesterday. I forget if I did.
Today, had an outing, approx 2 hours. Then a quick gym session:
Clean and press-50kg*5*3(sets 1,2 all presses strict, last press in each of set 3-5 was a push press).
Cleaned and push pressed 60kg for a single.
Bench-40kg*some, 60kg*3, 70kg*1, 72.5kg*1, *1(paused), 75kg*1
Static dumbell holds-50kg-30s each hand.
Dumbell holds felt fairly strong, hands a bit torn up from rowing though. Seems not doing deadlifts before grip work makes it easier, who'd've thought?!
Hour and a half of tennis, played some ok stuff, but also some abysmal. Hopefully improving a bit though!
Deadlifts-150kg*8(Rep 7 grip gave way right near the top so dropped it, rep 8 I don't think I quite fully locked out. Did a double afterwards to make up for that.)
Hanging leg raises*3*8
Rows I dropped the weight because of poor form, think it's a bit better now. Pulldowns were tough. Hypers I don't think I'm coming quite high enough. Not too bad overall, but I gotta stop deadlifting when I'm tired, it can't be being helpful!
Friday-hour and a half of tennis.
Saturday-was supposed to have an outing, but some people didn't turn up, so just the few miles to the boathouse and back.
Today-hour ish of tennis. Might hit the gym for a little bit later, we'll see.