workout 2014-02-01

the paramour signed up for fitocracy, yay! gamification for health gain, *wry grin*.

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40 days: day 23 (week 4)

workout A

Warmup
4:00 min ATG squat
2x5 bodyweight squat

getting a little more squat movement into my workouts.

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

good form, and i think i've got control of the inadvertant push-press movement. actually did a few more reps with the empty bar, very slowly, to show the paramour how to do it.

Barbell Deadlift
2x5 @ 105 lb
2x5 @ 145 lb
volume: 2500

went well; good form.

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

no change.

Dumbbell Side Lateral Raise
2x15 @ 6 lb
volume: 180

arms tired.

total volume: 7460 lb.