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nealtheman
Age 29 , BW 60.8
Join Date: 2016-10-20.
Following: 2.
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Your are on Monday 06, Feb 2017
-- Bodyweight: 60
* 6.2.17
* Went to gym finally
* regular warmup but with 4kg medicine ball, build it up again
* toe & arch exercises
* calf foam roller on outside including cross-friction
* Deep sQat mobility & weightlifting stretches
DELETE RENAME Records (PRs) # Overhead squats
VOLUME REPS SETS BEST EFF BEST INT
90 9 3 --- ---
~10.45 PR 10 x 3 x 1 EFF --- INT ---
~10.45 PR 10 x 3 x 1 EFF --- INT ---
~10.45 PR 10 x 3 x 1 EFF --- INT ---

* Controlled overhead squats with empty bar + 10kg plate, 3x3
* focus on activating arch such that force comes up through the side of the foot but press ball of foot down first to activate arch
* Controlled step up exercise with coin & pen inserted into arch 4x10 alternated with bull squat
* Bull split squat standing stance with arch emphasis 1x30-50s each side
* 3x10 left side
* 3x7-8 right side

VOLUME REPS SETS BEST EFF BEST INT
105 4 4 --- ---
20 x 1 x 1 EFF --- INT ---
↑ 8
30 x 1 x 1 EFF --- INT ---
↑ 5
PR 35 x 1 x 1 EFF --- INT ---
↑ 3
20 x 1 x 1 EFF --- INT ---
↑ 7

* Alternated with ankle jumps 3x10
* GHR
* 2x5
* Back extension (hands behind)
* 2x10
* Machine shoulder press
* 20kg/side
* 1x8, 1x6
* Weight
* new machine
* 60kg/132lbs
Posts on February 06th