workout 2014-01-30

stared watching dexter season 4. still liking it because he keeps developing. i also enjoy watching him twist and turn to get out of hairy situations. and i share a lot of his internal dialogue when dealing with "normal" people.

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40 days: day 20 (week 4)

workout A

Warmup
4:00 min ATG squat. skipped the rest of the warmup because i had an ornery "i don't wanna" feeling.

Standing Barbell Shoulder Press (OHP)
2x10 @ 45 lb
2x5 @ 60 lb
volume: 1500

extra warmup reps because i skipped warmup routine. working weight went up well.

Barbell Deadlift
2x5 @ 105 lb
2x5 @ 145 lb
volume: 2900

heavier warmup. i don't feel like 75 is a particularly good warmup weight anymore, so i am gonna start at 105 now. 145 felt heavy; should have probably gone a little lighter.

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

shwwwing.

Rotational Kettlebell Deadlift
2x10 @ 43 lb
volume: 860

no change.

One-Arm Dumbbell Row
4x15 @ 25 lb
volume: 1500


Side Lateral Raise
2x15 @ 6 lb
volume: 180

trying to lift the arms a little higher to get the anterior trap heads in on the action.

total volume: 7460 lb.