a good day at the gym. no other exercise worth speaking of. so i did the usual and added in some lunges. i did 3 sets of 20. that is 10 on each leg = 20. with only a measly pair of 18kg dumbbells. booo!!! the idea was to see what the ankle did. well it did. and was fine. maybe a smidgen of a wobble on the last 3 of the 60 which is not too bad. i did notice that walking lunges are a tad like riding a motorcycle, you look where you want to go. if you look down, you do wobble. but not from any stress from the weight. just sucky balance. then i had a go at overhead squat which is a fascinating exercise. it is more full body than the back squat i reckon as you have so much more going on. you wont do anywhere near as much weight so it prob isnt as much of a strenght exercise as such. it's not in my strength training anatomy book either. tried the 20 kg bar and nearly fell over LOL it was incredibly funny. we decided discretion was the better part of valour and as i dont usually quit, we went and found the 10kg bar. which was kinda like using a broom stick but you get the technique without the danger of overbalancing and taking yourself or an innocent bystander out. you need to go real low. until you can feel your butt bones are protruding. then back up. i made my personal trainer try and he couldnt go anywhere near as low as me. he is one week out from a major comp so i am letting him off LOL once you get the technique, you just bump up the weight each set in about 2.5kg increments. i got to 15kgs. but had done 3 sets of 10 @ 10kgs. then supersetted my single leg lying hammy curls with 2 x 10 @ 12.5 kg and then 1 x 10 @ 15kg. you real need to concentrate on balancing the bar and holding the core strong but i reckon i could do 20kgs. my good mornings with the 35kg bar were easy this week so go the one legged warriors holding overhead weight!
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