It was once again a cardio machine only session at the gym today. I must admit, I actually struggled quite a bit since my muscles were still pretty sore from yesterday.
| Start Time | 06:20 |
| Duration | 80 minutes |
| Calories Burned | 1076 kcal |
| Session Type | Cardiovascular Training |
| Session Focus | Rowing Machine (20 min), Stationary Bike (20 min), Arm Cycle (20 min), Elliptical Trainer (20 min) |
Today was squat day again - I used the same weight on the barbell as last Wednesday and it actually went a lot better this time.
On the very last rep of the last set I wanted to make sure I squat deep enough and when I did this "deep squat" I was unable to get it up again... Thus next week it'll be the same weight again until I get it right!
I am also starting to really enjoy deadlifts. They really make me sweat quite heavily, but that's just part of the fun!
| Start Time | 06:20 |
| Duration | 65 minutes |
| Session Type | Strength Training |
| Session Focus | Quads, Hamstrings, Glutes |
Have a look at this video in which Mark Rippetoe illustrates what good deadlifts should look like. Next Wednesday I will be sure to follow his guidelines.
This morning we managed to get a booking for the only available squash court and it was great fun playing again!
Although I am a bit of a cardio junky a little variety is awesome. I would definitely rather play squash than spend then same amount of time on those cardio machines!
| Start Time | 06:21 |
| Duration | 80 minutes |
| Calories Burned | 1078 kcal |
| Session Type | Cardiovascular Training |
| Session Focus | Stationary Bike (20 min), Elliptical Trainer (10 min), Squash (50 min) |
After getting to the office I felt very sad for a large part of the morning. At noon I decided to head back to gym to swim some laps. It was a very pleasant discovery when I realized it's impossible to swim and be sad at the same time.
After getting back from my second session at the gym my day really improved and I felt much better.
Today is the first of September and it is spring day. Here in Cape Town it was however a very chilly morning and I definitely did not have much of a spring feeling.
Of all the exercises in my program barbell squats are by far the most difficult of all, with flat barbell bench presses not lagging far behind.
On Mondays I know that I need to do the presses first, and on Wednesdays I must do the squats first while I am still fresh and able to handle the intensity.
Unfortunately the weight pit was a little crowded today and I had no choice but to carry on with the other exercises instead of standing around wasting time. In hind-sight this was a bad decision as I later ended up kinda dropping the barbell on my head during the second set - I still have the red bruise on my forehead...
| Start Time | 06:17 |
| Duration | 65 minutes |
| Session Type | Strength Training |
| Session Focus | Chest, Shoulders, Triceps |
It goes without saying that I am now a bit afraid of doing bench presses without a spotter. I think next week I am rather going to do this same exercise with dumbbells instead as it is much easier to drop them besides me instead of on my head...
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