volume 01.08 and 01.09

Wednesday

step-ups - box set so the knee is at 90 degrees to start

all sets done for 10 reps per leg

bodyweight for 2 sets

holding 25's for 2 sets

holding 50's for 2 sets

bodyweight for 2 sets

 

GHR

5 sets of 8 reps

 

band walks - short mini band around feet

4 trips of 50 feet

 

reverse hypers

light weight for 3 sets of 20 strict reps

 

ab machine

3 sets of 20 reps

 

Thursday

tsunami bar bench

worked up to 2 plates per side for 5 sets of 5 reps

 

standing military press with angle bar

95 for 3 sets of 20 reps

 

h-raises

25's for 3 sets of 8 reps

 

low pulley cable rows

130 for 4 sets of 20 reps

 

My body and mind are starting to feel better. I'm still lacking motivation but I'm more optimistic about training in the future.

 

 

 

 

 

 

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