Workouts ’13: Week of Feb 3

Feb 3, 2013
  • Body Weight Squat:
    • 20 reps
  • Goblet Squat (dumbbell):
    • 60 lb x 12 reps
    • 70 lb x 12 reps
    • 80 lb x 10 reps
  • Chin-Up:
    • 8 reps (+49 pts)
    • 3 reps || weighted || 60 lb
    • 4 reps || weighted || 55 lb
    • 5 reps || weighted || 50 lb
    • 7 reps || weighted || 25 lb
  • Barbell Curl:
    • 50 lb x 8 reps
    • 70 lb x 10 reps
    • 70 lb x 8 reps


Feb 4, 2013
  • Hiking:
    • 1:04:00 || 3.7 mi || 17:31 min/mi || 119 BPM || light hills || 5 lb
    • Testing out my GPS unit.

Feb 5, 2013
  • 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:
    • 40 lb x 10 reps
    • 55 lb x 10 reps
    • 70 lb x 6 reps
    • 85 lb x 8 reps
    • 75 lb x 8 reps
    • 65 lb x 8 reps
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 65 lb x 8 reps
    • 105 lb x 4 reps
    • 95 lb x 6 reps
    • 85 lb x 7 reps

Feb 7, 2013
  • Barbell Deadlift:
    • 95 lb x 10 reps
    • 135 lb x 10 reps
    • 205 lb x 6 reps
    • 235 lb x 12 reps
    • 10 reps
    • 205 lb x 12 reps

Feb 8, 2013
  • Push-Up:
    • 50 reps
  • Pull-Up:
    • 12 reps
    • 10 reps
    • 10 reps

 Feb 9, 2013
  • Hiking:
    • 1:48:00 || 4 mi || light hills || 20 lb

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