Weight Training: Default Previous Next

8/26/2012

9:32 AM

50:00

Health

156.8 lb

Notes

Kettlebell swings (35 lb) - 1sets x 40 reps, 3 sets x 50

Squat (power rack 6 & 16)

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

Warm Up (no rest) – 2 sets x 5 reps – 70 lbs

Warm Up (no rest) – 1 set x 3 reps – 80 lbs

5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 90 lbs

Overhead Press (standing, 7 power rack)

Warm Up (no rest) – 2 sets x 5 reps – 55 lbs

Warm Up (no rest) – 1 set x 3 reps – 60 lbs

5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 70 lbs 1111

Deadlift

Warm Up (no rest) – 1 sets x 5 reps – 55 lbs

Warm Up (no rest) – 1 set x 5 reps – 80 lbs

1x5 (only 1 set for deadlift so no rest) 1 sets x 5 reps - 105 lbs

Pullups - 25

Pushups - 27

Dips - 25

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