Gym Workout

# Exercise Sets Reps Weight
1 Front squat
65lb
5x
75lb
5x
90lb
5x
90lb
5x
90lb
5x
25 2050
2 Shoulder Press
45lb
5x
55lb
5x
70lb
5x
70lb
5x
70lb
5x
25 1550
3 Deadlift
95lb
5x
125lb
5x
165lb
5x
15 1925
4 Pull-Ups
220lb
6x
220lb
6x
220lb
3x
15 3300
Total 80 8825

Notes

Warm Up:
Joint Rotations (top to bottom, 5x each area)
Hamstring Leg Swings
Stripper Stretches (3x 10 secs)
Shoulder Internal Rotation (3x 5secs)
Shoulder Rehab Movements (3lbs, 10x each movement)
Jefferson Curl (3x5 secs, 6lbs)
Pass throughs (5)
Burgener Warm Up (4x per movement w Iron Bar)

Work Out:
Felt a bit sore from restarting my workout routine, so I took some time to do a good, full body warm up. Glad I did, especially since I didn't workout yesterday. Helped get me ready to lift. I was a little surprised at the weight I was able to move today. I wanted to go 'heavy' and think I did OK. I could probably go a little heavier, but I want to get back into the groove first. One note, during my pull ups I was able to knock out the first two sets fairly easily/quickly. The last set was a bit harder, though. I'm a bit surprised I was only about to get 3, though I guess I shouldn't be since I did dead lifts before I did pull ups.

Also, on the nutrition front, I talked with Jenny today about portion control. I think my portions have been a bit larger than I've needed them to be. As I control my portions, I should be able to make improvements in my weight/body fat percentage.


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Chris Bondurant


Chris Bondurant