Gym Workout

# Exercise Sets Reps Weight
1 Front squat
55lb
5x
65lb
5x
95lb
5x
95lb
5x
95lb
5x
95lb
5x
95lb
5x
35 2975
2 Shoulder Press
45lb
5x
55lb
5x
75lb
5x
75lb
5x
75lb
5x
75lb
5x
75lb
5x
35 2375
3 Deadlift
85lb
5x
105lb
5x
125lb
5x
145lb
5x
175lb
5x
25 3175
4 Pull-Ups
1lb
4x
1lb
4x
1lb
4x
1lb
4x
16 16
Total 111 8541

Notes

Warmed up with shoulder rehab movements, 5lb and 7x each movement. Also did internal rotation pulls with a towel, shoulder looseners, and pass throughs (5x). Did some stripper stretches then the Burgener warm up to round things out.

Felt good about the increased weights I used for all of my warm up sets. I can tell I'm working harder, but it feels good. It's pretty obvious to me that I'm getting stronger. The next step is to work FASTER as well as heavier, to increase my overall fitness. Of course, the 'off' days help with this too, since I can usually get in more stretching and cardio/heavy cardio during those times.

For the pull ups, I broke things up thusly; Pull up, chin up, kipping pull ups, chin ups. I did this because I don't think I can get 4 sets of 4 pulls ups just yet. I'll definitely work on doing better.

Once again, no real cool down. I'll spend some time during the work day stretching hips and IT band. Core twists may also find their way into my stretching routine.


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Chris Bondurant


Chris Bondurant