Fitness Journal - Day 305 - Leg day
Warm-up
- Dynamic stretching
- Elliptical - 10 mins
Leg exercises
- Squats - 20 x 2
- Front extension - 15 x (20 kg + 30 kg + 40 kg)
- Full squats with full Range of motion - 10 kg x 12 + 15 kg x (8 + 8)
- Hack squat - 5 kg x (8 + 8 + 10) - I was unable to properly focus on my muscle, knee took more load. Need to try better next time.
- Lunges - 7.5 kg x 10 x 3
- Hip thrust - 15 x 3
- Knee stiff dead lift - 7.5 kg x 10 x 3
Neck Exercises
- Shrugs from behind with a bar - 10 x 3
- Shrugs with dumbbell held above - 2.5 kg x 15 + 7.5 kg x (15 + 15)
- Lying face up neck resistance exercise on bench - 2.5 kg x 10 x 3
Cool-Down
- Static Stretching
Overall Rating - 8
Goal - 1000 Pull-ups before 2024 - 61/1000
Remarks
I need to work on control and stability more. And focus on correct muscle groups.