Who doesn’t like an empty gym!? You can take your time, train how you like and i just feel so much more chilled! Today i was feeling ready for a workout before i’d even taken my pre-workout, I use BSN NO-XPLODE XE Edge in the blue raspberry flavour, so by the time i got to the gym i was definitely buzzing off my nuts! It was a beautiful day, the sun was shining down on a frozen city, i love this weather even though it’s below freezing.
I got to the gym and just had a quick 3minute warm up on the stepper, i find it gets me warm much quicker than any other cardio and seeing as i was pretty much ready to burst i thought it would be useful to get going asap. I recently injured my shoulder in a car accident (which wasn’t my fault by the way!) and it gives me a bit of pain when training upper body. I started with some shoulder activation exercises and just some basic moves to warm up the joint…
- Shoulder press with 2.5kg plate, 2 sets of 15 reps each shoulder
- Lateral raises with 2.5kg plate, 2 sets of 15 reps each shoulder
- Shoulder stretches and rotation exercise
So, nice basic movements which i will be doing in my workout properly, i like to do the movements which i will be doing in my workout as it makes sense!
Now for the sweat to begin!! I was training back and arms but threw in some shoulders as they need some seriousssss strengthening. I started off with single arm machine rows, i find i can go heavier and really target the muscle, i completed 5 sets of 10 reps with a weight of 20kg on each side. When you do this exercise try not to twist your body too much otherwise your using the momentum to move the weight and the muscle isn’t performing to its highest ability. Next i did 4 sets of 6-8 reps of behind the neck press with a 20kg olympic barbell. I found this tough seeing as it was a lot of pressure on my shoulder, the first set was quite painful but the second was much better and targeted the middle of my delts, which i really need to work on! The next exercise i done was a low pulley underhand grip row using a cable. I love this exercise, you can get a good squeeze and really feel those back and biceps working! I did 4 sets of 12 reps on 21.5kg (my gym has really weird weights and goes up by about 7kg on cables). It’s a real feel good exercise, i performed it standing but you can do this exercise seated if you feel more comfortable and get a better position/technique. As i was loving the cables i decided to try some cable Lat pulldowns. I very rarely use cables for this exercise so was nice mixing it up and i could really feel it working my lats, thats for sure. 4 sets of 8 reps on this one at a weight of 34kg, doesn’t sound heavy because it’s not, haha, but using cables makes it much tougher, i would usually do 45kg on Lat pulldown with a bar, but hey, cables add resistance! Lastly, i just wanted to get a little more pump on and go all out with a tri-set. If you haven’t heard of them before, it’s basically when you do 3 exercises one after the other with no rest and them once you’ve performed all three then that’s one set (if this doesn’t make sense comment below and i’ll explain further). Usually with a tri-set i like to hit smaller muscles which have just been assisting me with a lot of the exercises i’ve done. Lateral raise, standing bicep dumbbell curls and lying down single arm dumbbell skull crushers. 3 sets of 10 reps each exercise, 5kg lat raise, 6kg on biceps and triceps. For me it annoys me that i have to use 2 sets of dumbbells for this, but seeing as my shoulder is in recovery it needs to gain strength so have to use a lighter weight…unfortunately! That was everything, i walked my dog in the afternoon so that was my 45minutes of LISS cardio for today, it’s been rather productive! I enjoyed my workout and it’s beautiful weather, what more could you want! Try my workout and let me know how you get on!
My upper body workout:
Single arm row 20kg 5×10
Behind neck press 20kg 4×6-8
Low underhand pulley 4×12 21.5kg
Cable lat pull down 4×8 34kg
Tri set 3×10
1.Lat raise 5kg
2.Bicep curl 6kg
3.Skull crusher 6kg