Workouts ’13: Week of Jan 27

Jan 28, 2013

• Body Weight Squat
  • 20 reps
• Goblet Squat (dumbbell):
  • 50 lb x 12 reps
  • 60 lb x 12 reps
  • 60 lb x 12 reps
  • 60 lb x 12 reps
• Chin-Up:
  • 8 reps
  • 3 reps || weighted || 55 lb
  • 4 reps || weighted || 50 lb
  • 5 reps || weighted || 45 lb
  • 7 reps || weighted || 25 lb
• Barbell Curl:
  • 48 lb x 8 reps
  • 68 lb x 10 reps
  • 68 lb x 8 reps

Jan 29, 2013

• Walking:
  • 0:35:00 || 2 mi || flat
• Elbow-Supported Dumbbell External Rotation:
  • 10 lb x 12 reps
  • 10 lb x 12 reps
• Internal Shoulder Cuff Rotation (Lucky Cat):
  • 10 lb x 10 reps
  • 10 lb x 10 reps
• Cable External Rotation:
  20 lb x 10 reps
  • 20 lb x 10 reps
• Dumbbell Bench Press (Neutral Grip):
  • 35 lb x 10 reps
  • 55 lb x 10 reps
  • 75 lb x 4 reps
  • 90 lb x 7 reps
  • 80 lb x 8 reps
  • 70 lb x 8 reps
• Standing Barbell Shoulder Press (OHP):
  • 45 lb x 10 reps
  • 65 lb x 6 reps
  • 95 lb x 6 reps
  • 85 lb x 8 reps
  • 75 lb x 7 reps

Jan 30, 2013

• Walking:
  • 0:30:00 || 2 mi || flat
• Barbell Deadlift:
  • 75 lb x 10 reps
  • 135 lb x 10 reps
  • 205 lb x 6 reps
  • 255 lb x 4 reps
  • 255 lb x 10 reps
  • 225 lb x 9 reps
  • 225 lb x 9 reps
• Notes:
  • Set 5 & 7 with hooks. My grip strength sucks!

Jan 31, 2013

• Walking:
  • 0:45:00 || 3.2 mi || flat

Feb 1, 2013

• Pull-Up:
  • 10 reps
  • 8 reps
• Dips – Chest Version:
  • 20 reps
  • 10 reps || weighted || 35 lb
  • 8 reps || weighted || 35 lb
  • 8 reps || weighted || 35 lb
• Parallel-Grip Pull-Up:
  • 7 reps
• Wide-Grip Pull-Up:
  • 7 reps (+43 pts)
• Straight-Arm Overhand Hang:
  • 60 sec
  • 30 sec
• FAT bar Barbell Shrug:
  • 102 lb x 16 reps
  • 112 lb x 10 reps
  • 112 lb x 10 reps
• Walking:
  0:35:00 || 2 mi || flat

Feb 2, 2013

• Hiking:
  • 0:02:50 || 6.5 mi || flat || 42 lb
    • Los Penasquitos Canyon Preserve – Torrey Hills – San Diego, CA