Weight Training: Default Previous Next

12/17/2013

7:34 PM

54:00

Health

164.8 lb

Notes

Kettlebell swings (35 lb) - 1 sets x 35

Squat (power rack 5 & 19)

http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

Warm Up (no rest) – 2 sets x 5 reps – 95 lbs

Warm Up (no rest) – 1 sets x 3 reps – 115 lbs

Warm Up (no rest) – 1 set x 2 reps – 125 lbs

5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 130 lbs

Bench Press (power rack 14 & 21)

http://stronglifts.com/how-to-bench-press-with-proper-technique-avoid-shoulder-injuries/

Warm Up (no rest) – 2 sets x 5 reps – 75 lbs

Warm Up (no rest) – 1 sets x 3 reps – 90 lbs

Warm Up (no rest) – 1 set x 2 reps –115 lbs

5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps - 125 lbs

Barbell Rows

http://stronglifts.com/how-to-master-barbell-row-technique/

Warm Up (no rest) – 1 sets x 3 reps – 85 lbs

Warm Up (no rest) – 1 set x 2 reps – 90 lbs

5x5 (1 minute rest or take up to 5 min if struggling) 5 sets x 5 reps – 100 lbs

Pullups - 50 (as much rest between as needed)

Pushups - 25

Dips - 30

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