Day 19 - Heavy Legs. So I went back to the same gym I trained at yesterday, much better at 0900 there was hardly anyone in there, so I loaded up the bar for squats, after last weeks PB of 60kgs per side for the last set this week I went to 60kgs for the last 2 working sets I got 2 x 6 reps so my strength is still on the up!
Workout looked like this:-
Legs:-
Squats 3 x 12 reps with 20kg/30k/40kgs -> working sets 2 x 10 reps with 55kgs per side 2 x 6 with 60kgs per side
Front Squats (Smith Machine) - 4 x 8/8/8/8 with 32.5kgs (this was down on last week in terms of reps however I think the bar is loaded differently here)
Leg Press - 4 x 12/12/12/12 with 120kgs -> this was on a leg press machine not a standard plate loaded machine and was a seated straight press rather than inclined.
At this point something in my lower back, left side pulled. I tried some stiff leg dead lifts but the pain was a bit too much so opted for seat hamstring curl.
Seated Hamstring Curl 6 x 12/12/12/10/10/10 with 55kgs
Leg Extensions - 4 x 12/12/10/8 with 90kgs drop set on last to 45kgs and got 7 reps.
Lunges - 2 x 12 reps per side walking at bodyweight.
Abs:-
Floor Crunches 4 x 25/25/25/25
Swiss Ball Crunch 4 x 25/25/25/25
A good workout in general apart from the lower back pull, it still hurts now and hopefully throughout the day and sleeping tonight the pain will ease, I did wonder when I began to feel it if it was a 'back pump' but its only the left side so i'm certain its a pull/twinge of some description. Looking forward to getting back home tonight as I've said before never easy when your away in unfamiliar territory but I've managed to stick to my diet and train around everything so its ALWAYS possible to do something!
Tomorrow - Back + Calves! 