Gonna use this week as a deload / light weight week... today was back/biceps/hamstrings
usually would do for instance 160kg 5x5 for deads but today I did:
Ex. 1) Deads;
bar x 20
60kg x 10
100kg 3x5
Ex. 2)
T-Bar rows. 4x15 w/ 20kg
Ex. 3) Lat pull downs with 6 bars (bars are just numbered 1,2,3 ,4 ,5 etc..) 4x10.. Would usually do pyramids with 10,12, 14 bars
Ex. 4-5) really light dumbells like 6-10 kg for countless reps + 1 plate EZ bar curls
Ex. 6) 3 x 12 reps lying leg curls.. roughly 1/3 of the bars loaded instead of close to all of them.
Doesn't even feel like a work out
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Tomorrow's chest/tri/calf workout will be something like this:
Ex. 1) Bench:
bar x 20
40x15
4 * 60x15
Ex. 2) incline DB press:
4x12 with 24kg (have done 50kg for reps)
Ex. 3) light cables, many reps
Ex. 4) triceps push downs 4 sets
Ex. 5) Tricep kick backs with < 10kg dumbbells
Ex. 6) 4-5 light sets of toe raises
Hope my shoulder will be healed by tomorrow so I can actually pick up and throw some girls
But if not -- what do, HnF? another week's break? two?
also after this light week, would you guys suggest going back at it heavy as I'm used to or try a "medium" weight week first?