Fitness Journal - Day 305 - Leg day

Warm-up

• Dynamic stretching
• Elliptical - 10 mins

Leg exercises

• Squats - 20 x 2
• Front extension - 15 x (20 kg + 30 kg + 40 kg)
• Full squats with full Range of motion - 10 kg x 12 + 15 kg x (8 + 8)
• Hack squat - 5 kg x (8 + 8 + 10) - I was unable to properly focus on my muscle, knee took more load. Need to try better next time.
• Lunges - 7.5 kg x 10 x 3
• Hip thrust - 15 x 3
• Knee stiff dead lift - 7.5 kg x 10 x 3

Neck Exercises

• Shrugs from behind with a bar - 10 x 3
• Shrugs with dumbbell held above - 2.5 kg x 15 + 7.5 kg x (15 + 15)
• Lying face up neck resistance exercise on bench - 2.5 kg x 10 x 3

Cool-Down

• Static Stretching

Overall Rating - 8

Goal - 1000 Pull-ups before 2024 - 61/1000

Remarks

I need to work on control and stability more. And focus on correct muscle groups.