Workouts ’13: Week of Jan 20

Jan 21, 2013

• Pull-Up:
  • 12 reps
  • 10 reps
  • 8 reps
• Body Weight Squat:
  • 50 reps
  • 40 reps
• Notes:
  • Odd workout schedule this week. Light on legs and all workouts at the beginning of the week.
  • 15-20 mile hike coming up on 1/26

Jan 22, 2013

• Barbell Deadlift:
  • 75 lb x 10 reps
  • 135 lb x 10 reps
  • 185 lb x 6 reps
  • 235 lb x 8 reps
  • 215 lb x 10 reps
  • 205 lb x 12 reps
• Chin-Up:
  • 12 reps
  • Back is sore from yesterday. Will do chin-ups later this week.
• Barbell Curl SS Style(Starting Strength) :
  • 50 lb x 12 reps
  • 70 lb x 8 reps
  • 60 lb x 10 reps
  • Walking:
    • 0:30:00 || 2 mi || flat
• Notes:
  • Light legs week – 15-20 mile hike coming up on 1/26

Jan 23, 2013

• Walking:
  • 0:40:00 || 2 mi || flat
• Netural Grip Dumbbell Bench Press:
  • 35 lb x 10 reps
  • 50 lb x 10 reps
  • 75 lb x 4 reps
  • 90 lb x 6 reps
  • 80 lb x 8 reps
  • 75 lb x 6 reps
  • Set 6 – should’ve dropped to 70 lbs
• Standing Barbell Shoulder Press (OHP):
  • 45 lb x 10 reps
  • 75 lb x 10 reps
  • 80 lb x 6 reps
  • 75 lb x 10 reps
• Cable External Rotation:
  • 14 lb x 10 reps
  • 14 lb x 10 reps
• Internal Shoulder Cuff Rotation (Lucky Cat):
  • 8 lb x 10 reps
  • 8 lb x 10 reps
• Elbow-Supported Dumbbell External Rotation:
  • 15 lb x 10 reps
  • 15 lb x 10 reps
• Notes:
  • Still learning OHP form… need to remember to push the weight ‘back’

Jan 24, 2013

• Walking:
  • 0:30:00 || 2 mi || flat (+93 pts)
• Chin-Up:
  • 8 reps
  • 4 reps || weighted || 50 lb
  • 5 reps || weighted || 40 lb
  • 8 reps (+49 pts)
• Parallel-Grip Pull-Up:
  • 5 reps || weighted || 35 lb
• Dips – Chest Version:
  • 8 reps
  • 8 reps || weighted || 35 lb
  • 8 reps || weighted || 35 lb
  • 6 reps || weighted || 35 lb

Jan 26, 2013