Goals:
Short/medium term - rehab from prolapsed disc injury
Longer term
1) Gain weight - from 72 to 75kg
2) Increase pullups from 6 to 10 reps
3) Increase pistols from 6 to 10 reps
Friday 23rd Jan
warm up - 5 mins elliptical
pullups - 6,3,3 - plus a few asisted after each set
plank - 1min
side plank - 1min
step ups - 10, 10, 10
calf rasies - 10, 10 10 (1 leg + 5kg)
Press ups - 10, 10, 10 (1 hand on medicine ball)
The couple of assisted pullups at the end of the set really made a difference - my forearms were much more pumped than usual and my back and biceps really aching the next day
I am also making a concerted effort to eat more as I have a high metabolism and am vegetarian - I find it very hard to gain weight.