23rd October 2016
Lower Body

Treadmill
5 mins at 4.5 speed and 12 incline

Back Squats
3x4 50kg

Barbell Hip Thrusts
4x10 15kg

Leg Press and Calf Press (straight feet, feet outwards, feet inwards)
3x10 150lbs

Felt weak as hell after squats. I thought I was just weak because I was out of gym for like 2 weeks but then realised I miscalculated my plates and added almost 10 kilos there. Whoopsie! No wonder so lembik! Also had the worst DOMS since the very first time I planked, which is years ago. Stairs? Forget it!

I often go early in the morning so usually nobody there. On some occasions I've seen a group of teenagers come in and start to go crazy on a lot of the equipment but hey, I am a beginner myself and not a trainer so can't say much. My gym is divided into 3 levels and the uppermost floor is where the free weights and machines that you have to load weight yourself are so mostly it's only men there. I've only seen a woman once on that floor, in my 3 months there. I think more often than not there's just some guys flirting or teasing but they are being playful so I don't mind that.