Workouts ’13: Week of Jan 13

Jan 14, 2013

• Walking:
  • 0:20:00 || 1 mi || flat
• Body Weight Squat:
  • 15 reps
• Barbell Squat:
  • 95 lb x 10 reps
  • 135 lb x 10 reps
  • 165 lb x 8 reps
  • 165 lb x 7 reps
• Chin-Up:
  • 8 reps
  • 4 reps || weighted || 49 lb
  • 3 reps || weighted || 44 lb
  • 4 reps || weighted || 39 lb
  • 11 reps
• EZ-Bar Curl:
  • 48 lb x 10 reps
  • 68 lb x 8 reps
  • 68 lb x 8 reps

Jan 15, 2013

• Body Weight Squat:
  • 20 reps
  • 20 reps
• Notes:
  • DOMS damage control!

Jan 16, 2013

• Body Weight Squat:
  • 20 reps
  • 20 reps
  • 20 reps

Jan 16, 2013

• Elbow-Supported Dumbbell External Rotation:
  • 10 lb x 10 reps
• Internal Shoulder Cuff Rotation (Lucky Cat):
  • 10 lb x 10 reps
• Cable External Rotation:
  • 20 lb x 10 reps
• Dumbbell Bench Press:
  • 30 lb x 10 reps
  • 45 lb x 8 reps
  • 60 lb x 4 reps
  • 80 lb x 10 reps
  • 80 lb x 7 reps
  • 70 lb x 6 reps
• Standing Barbell Shoulder Press (OHP):
  • Notes:
    • First time doing OHP. Shoulders are very sore right now.
  • 50 lb x 10 reps
  • 70 lb x 8 reps
  • 70 lb x 8 reps
• Body Weight Squat:
  • Notes
    • DOMS damage control
  • 20 reps
  • 20 reps:

Jan 18, 2013

• Walking:
  • 0:40:00 || 2 mi || flat
• Barbell Deadlift:
  • 75 lb x 10 reps
  • 125 lb x 8 reps
  • 165 lb x 6 reps
  • 215 lb x 4 reps
  • 255 lb x 10 reps
  • 235 lb x 6 reps
  • 215 lb x 8 reps
• Dips – Chest Version:
  • 10 reps
  • 14 reps || weighted || 17 lb
  • 12 reps || weighted || 17 lb
  • 10 reps || weighted || 17 lb
• Pull-Up:
  • Notes :
    • done on assist machine. grip wider than I prefer
  • 8 reps || assisted || 25 lb
  • 8 reps
  • 6 rep
  • Note:
    • Felt weak – still recovering from flu.

Jan 20, 2013