workout 2014-01-12

[piranha]

went to home depot yesterday and got supplies to build my new bench. also got some pipe to make a t-bar for an improvised kettlebell that uses my existing weights, but unfortunately they didn't have any pipe in the right length. went to rona today, and they didn't either. that's annoying; i don't want to have to buy a die to cut thread in some pipe. though one never knows when one will need that again, so i might end up doing that if i can't find any pipe elsewhere.

40 days: day 05

Suspension Trainer Push-ups
10 reps

did those earlier in the day -- the jungle gym sometimes just calls to me while i am walking past. normally i forget to log them.

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

felt solid.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x5 @ 125 lb
volume: 2150

weight felt light.

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

shhhhhwing. i'm liking this better and better.

One-Arm Dumbbell Row
4x15 @ 20 lb
volume: 1200

i'm feeling my biceps more than usual. guess i am really tensing the "irradiated" muscles now.

RKC Plank
2x 20 sec

Side Plank
2x 15 sec

total volume: 5090 lb