# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Front squat |
65lb
5x
75lb
5x
105lb
5x
105lb
5x
105lb
5x
105lb
5x
105lb
5x
|
35 | 3325 |
2 | Shoulder Press |
45lb
5x
55lb
5x
80lb
5x
80lb
5x
80lb
5x
80lb
5x
80lb
5x
|
35 | 2500 |
3 | Deadlift |
105lb
5x
125lb
5x
155lb
5x
165lb
5x
185lb
5x
|
25 | 3675 |
4 | Pull-Ups |
1lb
4x
1lb
4x
1lb
4x
1lb
4x
|
16 | 16 |
Total | 111 | 9516 |
Warm Up:
Shoulder rehab-5lb 7x each movement, Towel Internal rotation pulls, shoulder looseners (4x each movement), Burgener Warm up (Iron bar, 5x each movement).
Workout Notes:
Glad I increased the weights for the exercises. I can definitely see improvements. Shoulder presses were one of the harder lifts, with the front squats being next. I definitely have room to play with the deadlifts. I probably need to jump it up again a bit more next time.
For my pull ups, I actually did all 16 as prescribed, though I had some issues with the last set. Still, it feels good to see improvements.
Cool Down:
IT band stretches, side body stretches and hip stretches as cool down. Definitely glad I did this and I need to be more consistent about it. I should probably spend a few minutes this evening doing this as well.