workout 2014-01-25

[piranha]

rewatching "dexter" of which i had previously watched 3 seasons, i think, way back when they aired. eminently rewatchable if one has a memory like mine these days -- a few years are enough for me to have forgotten much of what matters. *sigh*. this is an interesting show, though i am sure i am not supposed to feel as much in common with a serial killer. harry's way of dealing with the sociopathic tendencies of his foster child is certainly unique.

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40 days: day 16 (week 3)

workout A

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

Standing Barbell Shoulder Press (OHP)
2x5 @ 45 lb
2x5 @ 60 lb
volume: 1050

went up well, though it could be a lot more explosive.

Rotational Kettlebell Deadlift
1x10 @ 43 lb
1x10 @ 43 lb
volume: 860

i can feel my obliques more the day after this than i ever have after side planks, so that's good news.

Barbell Deadlift
1x5 @ 75 lb
1x5 @ 105 lb
2x7 @ 125 lb
volume: 2650

didn't realize i had too little weight on the bar until into the first set, so i just added a couple of reps and duplicated the set. weight felt light even with the extra reps.

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

shwwwing.

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

no change.


total volume: 6800 lb.