Weightlifting Day: 01/02/13

Finally! Back to regularly scheduled programming for my training and nutrition! I will offer some commentary on that tomorrow, but for now- here is today’s weightlifting workout:

1. Bench Press

  • 70lbs x 12 reps
  • 75lbs x 10 reps
  • 80lbs x 8 reps
  • 92lbs x 7 reps

2. Hip Thrust

  • 92lbs x 12 (had to stop early in the set- hip padding went sideways *ouch*)
  • 92lbs x 20
  • 92lbs x 20

3. Tricep Extensions

  • 15lbs x 10
  • 15lbs x 15
  • 15lbs x 20

4. Deadlift

  • 92lbs x 10
  • 92lbs x 15
  • 92lbs x 15
  • 92lbs x 15

5. A new finisher complex, inspired by Survival of the Fittest… (here’s video of it)  It consists of the following (22lb dumbbells in each hand):
5 high pulls
5 front squats
5 lateral lunges
5 push presses
5 bent over rows

And it finished me!  See you tomorrow!




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