Back to the gym!
It has been far too long my friends.I have not stepped into the gym for a good 3-4 weeks due to plain laziness.My left ankle lateral bone is quite painful whenever I Squat,Deadlift or Pronate and Supinate my ankle. I foam rolled and stretched as usual. I wanted to front squat but even with the bar my ankle hurts.Bodyweight however was okay. I moved on to try deadlift but I also felt it. I made a decision to do Upper body work that day. The workout is as follows.
A1 Pullup BW x 3, 5 sec iso hold at the top,5 sec lowering x 5 reps
B1 One Arm Row 17.5kg x 10 17.5kg x 10 17.5kg x 10
B2 Pushup BW x 15 BW x 10 BW x 8
C1 Seated External Rotation 2.5kg x 10 2.5kg x 10
C2 Lying Trap 3 Raise 1.25kg x 10 1.25kg x 10
Notes
Did not do pullups for a loong time which explains for the drop in numbers.I did not want to go too heavy too soon because of my hiatus. The 17.5kg was enough to humble me for 10 reps.Concentrated on explosiveness and the quick turnaround. I decided to pair the rows with pushups instead of presses to save my rotator cuffs and shoulder due to previous niggly injuries. I forced myself to do prehab/rehab work with the external rotation(rotator cuff) and lying trap 3 raise(Lower traps). My infraspinatus and supraspinatus were pumped as hell after that!
Whats your excuse for not going to the gym?
No trackbacks yet.