QUOTE(RyoKenzaki @ Feb 2 2017, 01:00 PM)
1 February 2017Following the advise if you guys who replied here, I added 5kg in this workout yesterday. I started each exercises with 2 warm up set using the previous starting weights. It was OK, still fairly easy to complete each exercises except for the row where I have to rest for a full 3 minutes between sets. I arrived late to the gym and it was closing by the time I'm doing my row so I didn't get enough rest for the later sets which result in my bad form.
Also, I ordered 1.25kg plates, should be able to start training with progressive overload next week onwards
Workout ASquat» Click to show Spoiler - click again to hide... «
*Squat was ok I guess. I tried to brace my core in each rep*Bench Press» Click to show Spoiler - click again to hide... «
*With the added weight, it's harder to get the bar path correctly, but I'm trying my best*Bend over row» Click to show Spoiler - click again to hide... «
*I struggle with my form in this exercise because I didn't get enough rest in between sets. The gym was closing and I was the last person there so I tried to finish it ASAP* Hey bro.
My 2 cents.
Squats - what I see is, you are bending knees first during your descend. Try to learn the "hinge" at the hip side. Unhinge (ass / butt goes to the back) your hips, and then knees down after that. On squats, it's not the knees first that make you go downwards, it's your hips, lower back, and then knees. Like how you take a shit on the toilet bowl. Don't know how to explain, haha.
Bench Press - the bar path is never straight. Don't worry about it. They say it's almost like a J.
Bend over row - this looks like you are working out only the upper back / shoulders. Try to bend up a bit more and then do your rows.
Cheers.