Valentines Shorts and Lower Workout

My gf knows me well. I woke up to a new pair of shorts for my valentines present. 🙂 Instead of flowers or chocolates we tend to get each other stuff we need (or want), works for us.

I was a bit late for the gym, I ended up getting there for around 6:45 and did a 50 minute workout.

I started off with Squats on the Smith Machine. I don’t really like the Smith machine (i don’t think it promotes natural movement) and would rather use barbless or dumbbells, but there aren’t any barbells in the Eremites, so I used the Smith to start.

1. Smith Squat: 60kg, 8,7,6,5,8

From then on between each set of reps I did 10-12 reps of sledgehammer with an 18kg dumbbell. Hard work, but good.

2. Sledgehammer 18kg x20

3. Dumbbell Squat 36kg, 8,7,6,5,8
(With 18kg sledgehammer between)

4. Clean n Press 16kg, 8,7,6,5,7
(With 18kg sledgehammer between)

5. Dumbbell Deadlift 36kg, 8,7,6,5,8
(With 18kg sledgehammer between)

6. Smith Deep Squat 40kg, 8,8,8

7. 3 close grip pull ups!

I’m quite pleased, I increased my clean and press weight from 14kg to 16kg and my sledgehammer weight from 15kg to 18kg. Now I want to increase my squat weight too. 🙂

Garmin Training Effect: 3.0, and I was working hard. All good.

What did you get for valentines?

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