October 4, 2017
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Front squat |
65lb
5x
75lb
5x
95lb
5x
95lb
5x
95lb
5x
95lb
5x
95lb
5x
|
35 | 3075 |
| 2 | Shoulder Press |
45lb
5x
55lb
5x
70lb
5x
70lb
5x
70lb
5x
70lb
5x
70lb
5x
|
35 | 2250 |
| 3 | Deadlift |
135lb
5x
145lb
5x
155lb
5x
165lb
5x
175lb
5x
|
25 | 3875 |
| 4 | Pull-Ups |
1lb
4x
1lb
4x
1lb
3x
1lb
3x
|
14 | 14 |
| Total | 109 | 9214 | ||
Notes
Warm Up:
Shoulder rehab complex - 5lb, 9x each movement
Towel Internal rotation stretches
Stripper Stretches - 4x
Pass throughs - 3x
Burgener Warm Up 3x each movement.
I was a bit tired getting started. Felt pretty good once I got warmed up. Interesting to note that I was a bit tight yesterday from Monday's lifting. Definitely have to make sure I include some yoga/stretching on my non-lifting days over the weekend. Had an easy time with the pull ups today, probably because of the pull up prep work I've been doing for the past couple of weeks. I'll definitely increase my pull ups next week.
No cool down. Need to do the hip stretch complex and IT band stretches later today at work.
