My journey to competition shape

[Crader]

Back day

I was fine when I went in , but the atmosphere, too many people in class and her being grouchy just totally set me off.

We started with straight bar pulldowns at 60lbs x 15 supersetted with 15 crunches for 4 sets.

Then we did between the leg bent over pull ups x 80 lbs supersetted with single arm bent over rows for 6 at 35lbs. We did 4 sets.

Then we did the cable machine from the bottom with a single handle and pulled it up to our chest at 80 lbs for 15 supersetted with 15 pop squats. I did 80lbs on the first two sets then licked it up myself when she was on the other side of the gym to 90 to blow some steam. This is where my Hypertrop X seemed to aid me tonight. It gave me the endurance and focus to blow this rage out on the weights.

We then did spread out alternating arm deads from the center at 10 per arm with a single dumbell for 4 sets. Then we did them with 2 dumbells and did a bent over dead up into a shrug for 15 reps x 4 sets.

We did a few other things and then did some light ab work. I did 30 more crunches and 15 leg lifts and still had some pent up frustration so I went a did inclined treadmill at a 15 incline and ran uphill!!! I could have went longer but I ran out of time.

[Crader]

Leg day, well I can barely walk so it must have been worth something!

I started off with 20 min of cardio.

Then we did barbell lunges 15 per leg with 35lbs weight for 3 sets.

Then we did 15 reverse lunges weighted the same for 3 sets.

Then we did 10 non weighted lunge to the front and then to the back at 10 per leg for 3 sets.

Then we did a triple superset of one legged deads with the barbell at 15 per leg, then we went straight to leg curls at 90lbs for 10 reps and then we did extensions at 90lbs for 10 reps. We did 4 sets of these.

Then we did 15 per leg of a jumping side to side squat lunge for 3 sets and then we were off to do 3 sets of 30 on calves.

This honestly burned me out to the point that i had a hard time getting dressed..