Gym Session- Lower Back & Legs
For the first time in a while I decided to 'hit the weights'. Not for power gains you understand, purely for re/pre-habilitation purposes. The workout went as below:Back -
(30 seconds rest between sets)
3 x 20 Back Raises (Body Weight [BW])
3 x 12 Good Mornings (15kg)
3 x 20 Seated Back Raise (80kg)
3 x 12 Lat Pull-downs, underhand grip (35kg)
3 x 12 Seated T-Bar Rows (35kg)
(30 seconds rest between sets)
3 x 20 Back Raises (Body Weight [BW])
3 x 12 Good Mornings (15kg)
3 x 20 Seated Back Raise (80kg)
3 x 12 Lat Pull-downs, underhand grip (35kg)
3 x 12 Seated T-Bar Rows (35kg)
Legs -
(30 seconds rest between sets)
3 x 20 Single Legged squats (BW)
3 x 12 Slow Leg Extension (14kg)
3 x 15 Deep Squats, heels on board (15kg)
3 x 12 Quarter Squats, (40kg)
(30 seconds rest between sets)
3 x 20 Single Legged squats (BW)
3 x 12 Slow Leg Extension (14kg)
3 x 15 Deep Squats, heels on board (15kg)
3 x 12 Quarter Squats, (40kg)
My legs felt like jelly afterwards whilst walking, and my lower back ached (in a nice DOMS way). The single legged squats were particularly difficult, (my glutes and vas-med's ached afterwards) thus I think I may integrate a few sets of these in my day as a ritual, as they're not going to fatigue me significantly enough to affect my training, and they might pay dividends in terms of injury prevention. I'm probably going to keep the back work up for a few weeks until I'm satisfied my lower back is back 'up to code', so to speak. I definitely reckon I might feel this workout tomorrow, but I'm best of experimenting with what sort of weight training is actually going to be beneficially on a week where my running load is low, in both quality & quantity. Show/Hide this post [+/-]
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