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workout 2014-01-07
Jan. 7th, 2014 18:17starting dan john's 40 day "easy strength" program, which is very similar to what i talked about yesterday. deloaded to 70% of max. good workout; sweaty, but not tired. yeah, i think i can probably do this every day; we'll see how my muscles feel tomorrow. while i did a lot fewer sets, the dumbbell swing and RKC plank are new.
40-days: day 01
Warmup
7:00 min dynamic stretching and 3:00 min ATG squat
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 55 lb
volume: 1000
oh yeah, i can feel the difference it makes when i know i only have 2 sets instead of 5. i thought i was trying for good form before, but this is even more conducive to it. the weight might be a little high for this program to start with. i had the small plates on the dumbbell and was too lazy to move them. i should buy a few extra.
Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb x 5
2x5 @ 125 lb x 5
volume: 2150
feels so light after 160 lb. ;) here too i was wondering whether i should cut the weight even more. but on second thought, i don't think so. i have good form at this weight, and i can decide when i want to add more.
Two-Arm Kettlebell Swing
2x20 @ 13.5 lb (PR)
volume: 540
have no kettlebell, so did this with the small adjustable dumbbell. i did this exercise once while i had a PT, but she was not forthcoming about proper form, so i gleaned it from youtube. am not at all sure i've got it right. the dumbbell doesn't quite get the right swing feel either. i don't really want to spend the money on a whole set of kettlebells, so this will have to do for now. did one set after the OHP, one set after the deadlift.
One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200
probably deloaded a bit too much on this.
RKC Plank
2x 20 sec
oh man, these are HARD. much harder than regular ones; i was shaking like a leaf after only 20 seconds.
Side Plank
2x 15 sec
surprise, i can actually do real side planks now (no longer from the knees). that is cool.
i still need to add something one-sided; i think i want to learn how to do a turkish get-up.
total volume: 4890 lb
40-days: day 01
Warmup
7:00 min dynamic stretching and 3:00 min ATG squat
Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 55 lb
volume: 1000
oh yeah, i can feel the difference it makes when i know i only have 2 sets instead of 5. i thought i was trying for good form before, but this is even more conducive to it. the weight might be a little high for this program to start with. i had the small plates on the dumbbell and was too lazy to move them. i should buy a few extra.
Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb x 5
2x5 @ 125 lb x 5
volume: 2150
feels so light after 160 lb. ;) here too i was wondering whether i should cut the weight even more. but on second thought, i don't think so. i have good form at this weight, and i can decide when i want to add more.
Two-Arm Kettlebell Swing
2x20 @ 13.5 lb (PR)
volume: 540
have no kettlebell, so did this with the small adjustable dumbbell. i did this exercise once while i had a PT, but she was not forthcoming about proper form, so i gleaned it from youtube. am not at all sure i've got it right. the dumbbell doesn't quite get the right swing feel either. i don't really want to spend the money on a whole set of kettlebells, so this will have to do for now. did one set after the OHP, one set after the deadlift.
One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200
probably deloaded a bit too much on this.
RKC Plank
2x 20 sec
oh man, these are HARD. much harder than regular ones; i was shaking like a leaf after only 20 seconds.
Side Plank
2x 15 sec
surprise, i can actually do real side planks now (no longer from the knees). that is cool.
i still need to add something one-sided; i think i want to learn how to do a turkish get-up.
total volume: 4890 lb