Thursday, May 7, 2015
NerdStrong Gym - Back and Shoulders
This was a more chilled workout as it was broken down into three parts, it was more of a focused and form workout for about 10 to 15 minutes and then a few minutes rest before doing it again and then one last time. Each set worked the same area of the body, the back and scapula.
We started with 5 sets of 10x Scap Pulls, which were not that hard but getting the technique down was challenging. We also had to do some 10x Sandbag Rows and these weren't to taxing but getting the right form was the more important part of this task.
After a mandatory rest we did 5 sets of 7x Scap Push Ups, again these aren't that difficult but getting the from down so that your working the correct muscle group was tough. We then did 10x - 15x Tri Dips (on a box)... okay now these were tough and I only managed to do the least amount possible each round.
For our final cool down period we did 10 minutes of arm Roll Outs. This is taking a barbell and moving your fore arm as well triceps and biceps up and down the bar. It's like a deep tissue massage that is a bit painful but you know it's helping in the end.
Overall a nice workout for a strength day.. thanks coach Andrew and coach David.