# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Squats |
95lb
5x
115lb
5x
135lb
5x
135lb
5x
135lb
5x
|
25 | 3075 |
2 | Bent Over Row |
75lb
5x
95lb
5x
115lb
5x
115lb
5x
115lb
5x
|
25 | 2575 |
3 | Bench Press |
75lb
5x
95lb
5x
125lb
5x
125lb
5x
125lb
5x
|
25 | 2725 |
4 | Power Clean |
75lb
5x
85lb
5x
105lb
5x
105lb
5x
105lb
5x
|
25 | 2375 |
5 | Kettlebell Swing |
35lb
50x
|
50 | 1750 |
Total | 150 | 12500 |
Warm Up:
Joint rotations - full body
Shoulder rehab movements - 10x 5lbs
Hamstring swings - 5 per leg
Stripper stretches - 3x 20 secs
Russian twists - 6 reps
Burgener Warm Up - Iron bar, 4x each movement
Glad I included the stripper stretches as my warm up. Definitely helped get the hips opened up. I think I need to keep doing timed squats/stripper stretches to loosen up hips and ankles.
Went pretty heavy on my work out, comparatively speaking. If I'm going to see improvements in my health and strength, then I need to push my exercise routine. At the same time, I'm working on my eating as well.
Did Kettlebell swings (35lb x 50) after my weights as a way to include a bit more cardio in my day. Seems like it's something that's easy to add, and a quick addition to any workout. I chose 50 reps since I was breathing hard at 40, then threw in an extra 10. I switched hands as I did my swings, with about 10 per hand. Final 10 I split between both hands.
Cool Down:
Pull up hangs x10 - a way to improve my grip strength as well as working on a pull up progression.
It band stretch 3 x 10 seconds.
Hip stretch complex