Barbell workout. Weightlifting

   

  Today, according to the plan, I had a back and triceps. But it was already Friday, and tomorrow a picnic trip to the countryside with the family is planned, so we need to somehow unite.

   In general, going to the gym, I already clearly knew

I'll start with weighted pull-ups. The plan was to pull up with 5 kg and 10 kg pancakes. But the bar was busy. Some young man was twitching there for a long time. I sat down at the machine and pulled the block to my chest with a wide grip.

I did 4 sets of 8-.7 repetitions and began to pull the block to the chest with a reverse grip. Same weight, 3 sets.

   Muscles began to clog. Walked for a minute and a half between sets. I decided that for now with the broadest enough. I heard that deltoids go well with the back. I gave up on the triceps idea (I was thinking of shaking a dumbbell from behind my head or something), and decided to just shake the dumbbells while standing. I started with 10 kg, then 12 kg, 15 kg. All for 8 repetitions. Full of strength. Mastered dumbbells of 17.5 kg. And already with 20 kg I did only 2 approaches. 8 and 7 times. That's enough with the shoulders for now. What's next?

   He was still careful with his back. But I felt great relief. It shot into my brain to try with a light weight to do a clean on the chest and shvungs. First I tried it with an empty neck. I liked the feeling. Threw two pancakes of 10 kg. 40 kg is enough for today, I immediately decided. Multiple sets for multiple reps. And in random order. I’ll take it on my chest several times, then I’ll squat with a barbell on my chest. I'll shwung a few times.

   Then he took off the pancakes and warmed up with an empty neck for a jerk. Then, with pancakes of 7.5 kg, I did just a couple of approaches and decided to stop there. There is no need to strain your lower back. For several weeks in a row, he refrained from exercises that affect the spinal column.

    He walked around the hall, in search of awareness, what else to do. Or go home. I decided to massage the lats again and pulled two horizontal blocks to the stomach. Then almost the same exercise, but on a machine that isolates the lower back.

   He returned to the dumbbells again and did a dumbbell row with one arm in an incline. A couple of approaches with 20 kg no more. I will be gradual.

   Then he bent straightened his lower back, lying on the goat. He pulled the top of his back against the wall. All. The workout is over. It's been about an hour.

   Own weight 70.9 kg.