On Monday i did my arm workouts. I forgot what i did but i wrote it down somewhere lol. I think i will be focused now on just building up my routine again. I'd rather do like 4 reps in total than nothing at all (like i am doing now). Unfortunately the weather changed a lot and it is super hot now. My roommate and i bought a fan tho so i worked out with that today and it made it tolerable. I am definitely thinking of going back to the gym again. Usually during warm weather it is kind of quiet there, but idk. Today my work-out was kind of disappointing and i didn't do what i actually wanted to do but it is okay.
Today i did (all barbell exercises +7.5kg barbell):
- warm-up 15 minutes
- romanian deadlift 3x10 (6kg)
- squats 2x8 (6kg)
- hip thrusts 3x10 (6kg)
- stretch 15 minutes
I started with Romanians cause my dog was in the way so i couldn't do squats. I only ended up doing two sets of squats cause my left leg started to cramp really bad and i think it is important to listen to my body. Then my roommate came home and i just wanted to finish my workouts so i didn't change the weights for the hip thrusts and i bailed on the bulgarians. I was still struggling tho. 6kg felt like too much for a minute.
I also have been reading a bit here and there about DOMs and people said that eating a lot of protein really helps with DOMs. And i am pretty sure that is true. Back when i would consume more protein my DOMs lasted not as long and were less intense compared to when i would not eat as much protein. As i said, my physical therapist was a bit upset with me and said that i pushed myself too hard when i was there a month ago with my DOMs, but i think it is my protein intake. Gonna try and aim for 80grams of protein today!
I didn't keep track of my calories today, but i tried to meet my protein limit: 20 grams protein.
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