01/07/13
- Walking:
- 0:20:00 || 1 mi || flat
- Chin-Up:
- 8 reps
- 3 reps || weighted || 49 lb
- 4 reps || weighted || 44 lb
- 5 reps || weighted || 39 lb
- 10 reps (+66 pts)
- Body Weight Squat:
- 20 reps
- Barbell Squat:
- 95 lb x 10 reps
- 135 lb x 10 reps
- 155 lb x 8 reps
- 155 lb x 8 reps
01/09/13
- Walking:
- 0:20:00 || 1 mi || flat
- Barbell Bench Press:
- 95 lb x 10 reps
- 135 lb x 8 reps
- 185 lb x 4 reps
- 205 lb x 2 reps
- 235 lb x 2 reps
- Dips – Chest Version:
- 8 rep
- 7 reps || weighted || 34 lb
- 7 reps || weighted || 34 lb
- 12 reps || weighted || 17 lb
- Dumbbell Bench Press:
- 50 lb x 8 reps
- 60 lb x 8 reps
- 60 lb x 8 reps
- Thoughts:
- Disappointing workout. Trying to get benchmarks for all exercises this week. It seems that my shoulders are sore from benching the last two weeks. Went from 200 x 10 (267 max) to 225 x 4 (245 max) to 235 x 2 (242 max). Will start doing neutral grip dumbbell presses for primary chest exercise
01/11/13
- Walking:
- 0:50:00 || 3 mi || flat
- Barbell Deadlift:
- 75 lb x 10 reps
- 145 lb x 6 reps
- 195 lb x 5 reps
- 235 lb x 1 reps
- 295 lb x 4 reps || hooks
- 255 lb x 6 reps || overhand grip failed at 4 reps, added hooks for last 2 reps
- 255 lb x 8 reps || hooks
- 225 lb x 7 reps || overhand grip failed at 7 reps
- Pull-Up:
- 8 reps || sore left bicep
- 6 rep || sore left bicep
- Cable External Rotation (Rotator Cuffs):
- 10 lb x 10 rep
- 10 lb x 10 reps
- Cable External Rotation (Rotator Cuffs):
- 20 lb x 10 reps
- 20 lb x 10 reps
- Unsupported Dumbbell External Rotation (Rotator Cuffs):
- 10 lb x 10 reps
- 10 lb x 10 reps
- Front Dumbbell Raise:
- 20 lb x 10 reps
- 20 lb x 10 reps
- Thoughts:
- Shoulders still sore from 01/09/13. Skipped dumbbell shoulder press and did front raises instead.
- Happy with dead lift top set. May only bump up weight to 300 next week, and use that as my top set for a couple of weeks, focusing on form.
