September 1, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Front squat |
45lb
5x
65lb
5x
90lb
5x
90lb
5x
90lb
5x
90lb
5x
90lb
5x
|
35 | 2800 |
| 2 | Shoulder Press |
45lb
5x
55lb
5x
75lb
5x
75lb
5x
75lb
5x
75lb
5x
75lb
5x
|
35 | 2375 |
| 3 | Deadlift |
75lb
5x
105lb
5x
125lb
5x
145lb
5x
165lb
5x
|
25 | 3075 |
| 4 | Pull-Ups |
1lb
4x
1lb
4x
1lb
4x
|
12 | 12 |
| Total | 107 | 8262 | ||
Notes
Warmed up with shoulder rehab movements (3lb 10x each). Did some internal shoulder rotation stretches with my towel, then some shoulder looseners w the bar. Completed my warm up with the Burgener warm up, 5x each movement with the iron bar.
Added an additional set of deadlifts to get the total up to 5. Basically using the first 4 as warm up sets, then the final one as the work set. I also decided to try something different with the pull ups. I did the first set as pull ups, the second as chin ups, the third set as side shoulder taps. They were definitely tougher.
Did the workout in a bit of a hurry, since I had to go pick up kids. Definitely need to think about how to incorporate more cool down/stretching at the end.
