March 26, 2018
Gym Workout
| # | Exercise | Sets | Reps | Weight |
|---|---|---|---|---|
| 1 | Front squat |
65lb
5x
75lb
5x
95lb
5x
95lb
5x
95lb
5x
|
25 | 2125 |
| 2 | Shoulder Press |
45lb
5x
55lb
5x
65lb
5x
65lb
5x
65lb
5x
|
25 | 1475 |
| 3 | Deadlift |
135lb
5x
155lb
5x
175lb
5x
|
15 | 2325 |
| 4 | Pull-Ups |
220lb
4x
220lb
4x
220lb
3x
|
11 | 2420 |
| 5 | Kettlebell Swing |
35lb
60x
|
60 | 2100 |
| Total | 136 | 10445 | ||
Notes
Warm up:
joint rotations
Hamstring kicks x5
Squat therapy x 3 w 5lb
Towel internal rotations x3
Pass throughs x5
Burgener warm up-iron bar x 5
First day of a new routine! Had a great workout this morning. I focused less on total weight, or lifting heavy, and instead focused on being consistent in the movements and moving through the exercises at a good pace. I wanted to include an aerobic element by limiting my rest times. I also made sure to include kettlebell swings in the end to ramp up my heart rate before finishing.
Had some issues with my left hip/back, so I made sure to do extra stretches. Also, I used the lacrosse ball to work on the tight spot in my lower back. I want to make sure my hips stay open and loose after the workout, instead of tightening up.
Cool Down:
IT Band Stretch x 3 each side
Hip stretch complex
