Yesterday was my first time ever I think I did free weight squats, I usually do them on the smith machine.
Warmed up with 5 mins on the running machine, then a bit of stretching.
started with 50 kg (including bar) for 15 reps reps.
60 kg for 10 reps
80 kg for 5 reps
90 kg for 5 reps
Began to struggle a bit on the last few, my left glute felt like it was gonna collapse. I used to do 100 kg easy in college. I must admit I do feel better after doing legs.
after this did 3 sets on the leg extensions, max weight 84 for 10 reps and did the same on the hamstring curl machines.
Today worked chest.
- 5 sets of flat bench press, 50 kg for 10 reps, 80 kg for 7 reps, 85 kg for 3 reps, 70 kg for 7 reps, 60 kg for 10 reps.
- 3 sets of incline dumbbell flys, 20 kg for 10 reps, 22 kg for 8 reps, 25 kg for 7 reps.
- 2 sets of dips, 8-10 reps.
- 3 sets of incline chest press, 40 kg for 12 reps, 50 kg for 10 reps, 50 kg for 8 reps.
