Workouts ’13: Week of Jan 1

01/02/13

• Chin-Up:
  • 18 reps
  • 8 reps || weighted || 23 lb
  • 5 reps || weighted || 23 lb (+40 pts)
  • 12 reps
  • Observations:
    • NOROVIRUS recovery workout: Strength is still there, stamina is lacking
• Push-Up:
  • 49 reps
  • 43 reps
  • 35 reps
• Body Weight Squat:
  • 50 reps
  • 50 reps
  • 50 reps
• Walking:
  • 0:25:35 || 1.3 mi || flat || 15 lb

01/03/13

• Barbell Deadlift:
  • 135 lb x 10 reps || overhand grip, 60 sec rest
  • 185 lb x 8 reps || overhand grip, 60 sec rest
  • 205 lb x 6 reps || overhand grip, 60 sec rest
  • 275 lb x 5 reps || mixed grip, 8 min rest (4 mins, Dips Set 1, then 4 mins)
  • 255 lb x 6 reps || over to mixed grip, 8 min rest (4 mins, Dips Set 2, then 4 mins)
  • 225 lb x 8 reps || over to mixed grip, 8 min rest (4 mins, Dips Set 2, then 4 mins)
  • 205 lb x 7 reps
• Dips – Chest Version:
  • 18 reps
  • 16 reps
  • 15 reps
• Barbell Shrug:
  • 135 lb x 16 reps
  • 185 lb x 9 reps || Grip FAILED
  • 185 lb x 8 reps ||
• Running:
  • 0:07:45 || 1 mi || flat ||9 laps indoor track, AFTER heavy deadlifts

01/04/13

• Barbell Bench Press:
  • 125 lb x 10 reps
  • 135 lb x 6 reps
  • 185 lb x 2 reps
  • 205 lb x 2 reps
  • 225 lb x 4 reps
  • Observations:
    • Was hoping to try 250 today, but just wasn’t feeling it. Chest was a little sore from pushups earlier this week and I was just feeling run down
• Pull-Up:
  • 8 reps || assisted || 40 lb
  • 10 reps
  • 8 reps
• Running:
  • 0:06:51 || 1 mi
    • lap 1: 41.9
    • lap 2: 44.9
    • lap 3: 44.4
    • lap 4: 47.4
    • lap 5: 46.0
    • lap 6: 45.8
    • lap 7: 48.4
    • lap 8: 47.6
    • lap 9: 44.6