Monday 25th January 2010
Back / Bi's Home Workout
Chin ups 7 PB +1rep, 5, 5, 3 stopped this set early due to left elbow pain, 5, 5.
I'm VERY happy at the way my chin-ups are improving. Only 3 weeks or so ago, I could only manage 4 in a row. Now I'm at 7! Woohoo! Must have been the magic powers of my Floral Apron! lol
Bent-Over Rows 10 x 46lb, 10 x 66lb, 10 x 76lb
I have avoided Bent Over Rows for a long time due to my back.... but I thought I'd lose the fear and give them a go again. But sadly, they were all too much for a titanium enhanced spine and I decided that they will not be added to my program. Curiosity out of the way now!
Prone row 10 x 46lb (bar weight), 10 x 66lb, 10 x 76lb, 10 x 81lb, 10 x 86lb (39kg)
Single Arm KB rows 15 reps x 12kg x 3 sets
I don't normally do this many reps, but the weight was light enough to allow 15 reps. I would like to buy a 16kg KB for home use.
Lower Back Raise 10reps +10pumps, 15 reps, 10reps +10pumps
BW only. I used the decline bench and anchored my feet under the squat rack, but it was uncomfortable on my feet so I called hubby to assist by holding my feet. They were brutal!
Single Arm Bicep Curls 11kg DBs x 10 each arm x 2 sets (2nd set, left arm failing at 7 reps so assisted with right arm to finish 10, left elbow pain again), 7kg x 20 reps x 1 set
I normally do more bicep work when I'm at the gym but at this stage my left elbow was irritating me. It's been an ongoing nagging problem for a few months now. I also hammered them doing chin-ups and they also got worked doing the bent over rows with my palms under the bar. So i called it quits at that stage.
Tuesday 26th January 2010
Gym closed. No workout but did attempt some pullups at home after a discussion with a friend on Twitter. Sorta a challenge. So off I went to try and see how many pullups I could do from the power rack chinup bar. Who would have thought it? I GOT 5 in a row!!! BEST EFFORT YET! Then I did another 4. When I started doing them, all I could manage was 2, so again, +3 reps in a short time! Anyway, off then to a party at a friend's house. Too much food....
...... too much drink, never too much swimming & never too much relaxation. Was a good day. Oh and there were fireworks! I even changed my apron to keep in the Aussie Day spirit! What do you think?