So after last week's issues with some triceps pain, narrowed down to recurring tendonitis, I resolved to take a 4 day weekend from training in order to let my body rest and recover. I had been exhibiting signs of over-reaching during my training.
Dizziness, early fatigue and tendon soreness (mostly as above but also my left achilles tendon).
Following these results I headed to the gym Tuesday morning to complete a somewhat reduced intensity chest and triceps workout. While I have, for now, shied away from multiple full body workouts per week, I still hoped to continue my long sets with weights about the middle of abilities.
That was yesterday and, without a doubt, DOMS had well and truly set in. I don't remember feeling this sore since I started training in isolation.
Today I decided was going to be a mega legs day. After reading this article regarding grip width during bench press last night I decided, despite being quite sore, to start the workout with some bench press. Lo and behold the bar went up a fair bit easier and I was able to lower it to my chest without the struggle I had been enduring the last...um 6 months or so.
But onto the legs workout.
After completing a set of full squats and a set of good mornings to warm up my quadriceps and my hamstrings respectively (using only the bar as resistance, 20kg) I proceeded with what I think is a rather monster set of 4x15 squats at 60kg.
The final 5 reps of each set were the most difficult as I imagine this is where the energy sources change.
I then proceeded with two long set of seated leg curls and leg extensions using relatively light weight. From what I have gathered, these two particular exercises put a rather big strain on the knee joins so I opted to fatigue them with longer sets.
I topped this workout with a rather strenuous treadmill session, about 10 minutes alternating in 1 minute rounds between 14-16km/h and 7-8km/h.
Epic I think
adios
ps. if you dig this also check out my buddy dave's personal training blog. he's a bit more knowledgeable than I am...and a few sizes more monstrous ;)
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