Jan. 14th, 2014

piranha: red origami crane (Default)
this is workout B of the 40 day program

40 days: day 06

Warmup
7:00 min dynamic stretching and 3:00 min ATG squat

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x5 @ 55 lb
1x3 @ 60 lb
1x2 @ 65 lb
volume: 1035

tired today, but no problem with this progression; good form throughout.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
1x5 @ 125 lb
1x3 @ 130 lb
1x2 @ 135 lb
volume: 2185

felt fine even though i was tired.

Two-Arm Kettlebell Swing
2x20 @ 18.5 lb
volume: 740

i didn't change anything here because i'm still trying to get good form on it.

One-Arm Dumbbell Row
2x15 @ 20 lb
2x10 @ 22 lb
2x5 @ 25 lb
volume: 1290

ha. the collars that came with the oly dumbbell handle weigh 2 lb. handy, that. i don't normally use them because the spring collars are faster.

RKC Plank
2x 25 sec

Side Plank
2x 20 sec

total volume: 5250 lb
total volume for the week: 29725 lb

tomorrow is officially a rest day, but i'll see how i feel, since i already had one rest day this week where i only walked.

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piranha: red origami crane (Default)
renaissance poisson

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