Training Day Three Hundred Thirty Three

It's the National Day of Sweden which means the flag is raised up high and people (some of us) are free from work. This morning I recorded the second episode of Bringing Awesome Back Goes Radio (listen to the premiere here). The rest of the day was spent doing some shopping with my girlfriend, who then decided to accompany me to the gym for a quads and abs workout.

Quads pic taken this afternoon prior to workout.

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# WORKOUT: QUADS, ABS

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# Barbell Front Squats

- Set 1: 12 x 44 lbs (20 kg)

# Leg Extension Machine

- Set 1: 12 x 22 lbs (10 kg)

- Set 2: 12 x 22 lbs (10 kg)

- Set 3: 12 x 33 lbs (15 kg)

- Set 4: 12 x 33 lbs (15 kg)
- Set 5: 12 x 44 lbs (20 kg)
- Set 6: 12 x 44 lbs (20 kg)
- Set 7: 12 x 55,1 lbs (25 kg)
- Set 8: 12 x 55,1 lbs (25 kg)
- Set 9: 12 x 77,1 lbs (35 kg)
- Set 10: 12 x 88,1 lbs (40 kg)
- Set 11: 12 x 92,5 lbs (42 kg)
- Set 12: 12 x 99,2 lbs (45 kg) (4 forced reps)

- Set 13: 12 x 110,2 lbs (50 kg) (5 forced reps)
- Set 14: 12 x 121,2 lbs (55 kg) (6 forced reps)
- Set 15: 12 x 132,2 lbs (60 kg) (7 forced reps)
- Set 16: 12 x 154,3 lbs (70 kg) (11 forced reps)

 

# Hanging Leg Raises

- Set 1: 12 x Bodyweight

- Set 2: 12 x Bodyweight

- Set 3: 12 x Bodyweight

- Set 4: 12 x Bodyweight
- Set 5: 12 x Bodyweight

# MORNING WALK TIME: 41,15 MINUTES

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# Workout Notes:
Today's workout is definitely filed under the "not cool" category. I've been doing Barbell Front Squats To A Bench lately due to not having a training partner. Today, my girlfriend was with me, which meant that I'd do the Front Squats without a bench. Unfortunately, that resulted in an old back hassle coming back. In the second set, at the mere weight of 25 kilos (~55lbs), I was forced to quit due to severe back pain. Basically, I believe that this is occurring due to issues with my glutes. Luckily, my girlfriend is a massage therapist, and she gave me some massage right there on the spot (gym was closed due to it being National Day). After the massage, as well as some stretching, things were feeling a lot better. However, I decided to do a vast amount of Leg Extensions in order to keep my back safe. Gotta play it smart!