Last nights workout consisted of legs and triceps, with a few power cleans to get me started.

I wanted to start my session with a nice explosive exercise to get my blood pumping, body warmed up and a good adrenalin rush. I started with 8 reps of 60kg and worked my way up to 75kg for 1 rep. This got me feeling good, the rest of the night was just a big buzz.

I wanted to get my triceps out of the way next, so I started with some 60kg narrow grip bench press and worked up to 70kg. The reps ranged from 8 to 6, as I added more weight, i dropped the reps slightly. The rope press was next and that was a steady 60kg for 8 reps and 4 sets. To finish off, I did 8 reps per arm, with 4 sets, of one arm cable pulls. This was enough on that muscle.

Legs was next with some squats. I started with 60kg for 8 reps, then I put on more weight and dropped the reps to, 80kg for 6 reps. Moving up into the uncomfortable zone, I was squatting 100kg for 4 reps, 110kg for 3 reps, 120kg for 2 reps and finishing on 125kg for 1 rep.

I then had an attempt at front squats, which went ok. I did 8 reps of 60kg, 8 reps of 50kg and 2 sets of 8 reps with 40kg.

I then did 4 sets of calf raises on the leg press machine, and the weight was 200kg.

All in all, it was a very good night. Energy levels were up, focus was good and I just felt great. These are the nights that you have to make the most of.

More food, more strength…