Ok so today was the second workout of the week! It is near enough the same FBW as Week 1 – Workout #1, but a couple of the exercises were swapped up, as you will see!
P.S. I reduced the rest time between sets for some of the exercises, which is why it may seem that the number of reps I managed dropped from last time.
Ok here goes:
Deadlifting today was a pleasure as always… NOT… No I don’t mind deadlifting so much, its just the first time I have done it for a little a while and to say it took it out of me would be an understatement!
Warm Up Set: 6x60kg
Set 1: 5x100kg
Set 2: 5x100kg
Set 3: 5x100kg
I could have definitely added more weight for all of these sets, but its the first session and I don’t want too pick up any injuries.
Warm Up Set: 15xbar
Set 1: 12×47.5kg
Set 2: 12×47.5kg
Set 3: 8×47.5kg
Set 4: 6×47.5kg
Still not hitting the 12 for the last two sets, but hopefully within the next two sessions I will be hitting those reps.
T bar row:
This was one of the exercises that the rest time was reduced for.
Set 1: 12x30kg
Set 2: 12x30kg (one rest)
Set 3: 12x30kg (four rests)
My goal for this exercise is definitely getting all the reps in each set out with now small rests, before putting the weight up further.
This is one of the exercises that the rest time was reduced for.
Set 1: 12x25kg
Set 2: 12x25kg
Set 3: 12x25kg
Set 1: 12x100kg
Set 2: 12x100kg
Set 3: 12x110kg
Hammer Curls/Dips Superset:
Set 1: 12x10kg/8
Set 2: 12x10kg/8
Set 3: 12x10kg/6 (big pause for both exercises)
So I then finished up the workout with:
Sit ups: 22, 20, 22
Press-ups in 1 minute: 25, 15, 10
For the press-ups in one minute, I leave one minute rest between sets, this really gives a massive chest, shoulder and tricep burn!
Overall today was a great session, I’m really looking forward to Tuesday to get back into the gym.
Here’s the song of the workout:
Thanks for reading guys!