Monday, September 8, 2014

workout: september 8, 2014

a) back squat:
  • 8 reps at 100 pounds
  • 8 reps at 110 pounds
  • 8 reps at 115 pounds
  • 8 reps at 125 pounds

b) bench press:
  • 10 at 75 pounds
  • 8 at 85 pounds
  • 6 at 90 pounds
  • 4 at 100 pounds

c) kettlebell front squat: 3 sets of 8 at 26 pounds per hand

d) deadlifts:
  • 12 at 75 pounds
  • 12 at 85 pounds
  • 8 at 95 pounds

e) 3 rounds of:
  • 12 weighted step-ups with 26 pounds per hand [6 per leg]
  • 12 weighted lateral lunges [6 per leg]
f) 3 rounds of:
  • 12 seated strict presses with 18 pounds per hand
  • 12 bench barbell rows at 35 pounds


with a maelstrom of family blues descending from every direction [except in my discrete branch of the family tree - husband + son are my constant touchstones of joy and sanity], it was a very, very good day to be back in the gym. 

No comments: