Personal Training Blog | Featured client: Rabbani (Week 6)

Equipments for the day: 3kg medicine ball and the ever versatile Thera-Band.

The start of week 6


Current weight: 77.8kg


Just an update on Rabbani's strained quadriceps. It is not as bad as it was first expected and It is good that he kept on icing the injured muscle cause there is no longer the tenderness and the ache on it is almost gone (Yay!). So hopefully he can start running again by the end of the week (Need to assess on him again in a couple of days).


For today's workout, the emphasis was to work on his his back, primarily on his Latissimus Dorsi, as well as core and external obliques. To improve on pull ups, the most effective way is to do a negative only method whereby you will put your hands on the bar and jump up to the top position and lowering yourself down slowly. When you lower yourself down (negative), the lengthening muscle is under immense tension. It is at this point that your muscles are much stronger as compared to the lifting (positive) phase and thus working a lot on the negatives will stimulate the muscles deeper and will therefore grow bigger and stronger.

Trying his best on the negatives!

Rowing on air

Rowing on air (Part 2)

Side bends + Oblique twists

Rabbani completed sets of:-


Back
Pull ups (Negative) - 3x 10reps (5sec negative)
Hang to dry - 10x 10s (hanging)
Bent over row (Thera-Band) - 5x 30s
Seated row - 5x 30s


Core, Abs & Obliques
Elbow planks - 10x 30s
Side bends (Thera-Band) - 5x 30s
Seated oblique twists (Medicine Ball) - 5x 30s




Ended off with a full body stretch and a cold bottle of water ;)
Next training will be on Thursday so keep a lookout on our next post!




Keep fit and stay fit!
-fuad