Weight Training: Default Previous Next

9/13/2012

9:10 PM

53:00

Health

159.2 lb

Notes

Kettlebell swings (35 lb) - 4 sets x 50

Squat (power rack 5 & 16)

Shoulder dislocations with band, 1 arm door pec stretch, thoracic extensions with foam roller

Warm Up (no rest) – 2 sets x 5 reps – 85 lbs 1

Warm Up (no rest) – 1 set x 3 reps – 95 lbs

5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 105 lbs

Overhead Press (standing, 5 power rack)

Warm Up (no rest) – 2 sets x 5 reps – 65 lbs

Warm Up (no rest) – 1 set x 3 reps – 75 lbs

5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 80 lbs (struggling)

Deadlift

Warm Up (no rest) – 1 sets x 5 reps – 70 lbs

Warm Up (no rest) – 1 set x 5 reps – 90 lbs

1x5 (only 1 set for deadlift so no rest) 1 sets x 5 reps - 115 lbs

Pullups - 25

Pushups - 30

Dips - 35

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