workout 2014-01-18

now watching the third season of "game of thrones". george rr martin really doesn't mind killing his characters, does he. and we're not just talking redshirts.

my favourite thing is the title design; i watch it every time (and to reward me, it changes just a little every time). i figured it had to be CGI, but it looks damn real, like an actual built model with little gears and mechanics that move things -- it very much has the feel of leonardo da vinci's mechanisms. luckily i found a site with a lot of information on the design, and it turns out that's exactly what the designer had in mind. well done.

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40 days: day 10 (week 2)

workout D: 10 "tonic" reps of a very light weight to rest after a day of heavier singles.

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
1x10 @ 50 lb
volume: 950

i've gotta go down in weight to have my set be "tonic".

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
1x10 @ 125 lb
volume: 2150

easy peasy.

Two-Arm Kettlebell Swing
2x20 @ 23 lb
volume: 920

no change.

One-Arm Dumbbell Row
4x15 @ 22 lb
volume: 1320

no change.

Plank
2x 25sec

RKC plank

Side Plank
2x 15 sec


total volume: 5340 lb