Workout Summary: 8.24.16

Crushing all kinds of records today! Not only did I break my squat weight record three times, but I finished up my badass upper body max-out workout with bicep curls and tricep extensions.

It felt great to get back to something more substantial in the gym. I hadn’t had a real workout since the previous Thursday (although I tried) and it felt great to be lifting things and pushing myself harder again.

Here’s the rundown:

Dynamic warmup:

  • Lunge with a twist – 20 yards
  • Lateral shuffle with stretch – 40 yards
  • High knees – 10 yards
  • Butt kicks – 10 yards
  • Frankenstein walk – 10 yards (found out I’ve been doing these wrong; they’ll be fixed on Friday)
  • RDLs – 10 yards
  • Karaoke – 40 yards

Lower body

  • Squats
    • 10 x 45 lb (bar)
    • 6 x 50 lb (bar + 5 lb)
    • 6 x 55 lb (bar + 10 lb)
    • 6 x 65 lb (bar + 20 lb) yay!
  • “Split squats” (kind of like a cross between a squat and a lunge, done with one foot up on a bench behind you)
    • 3 x 10, per leg (so 60 total)

Upper body

  • Inclined barbell press – 3 x 10, 20 lb
  • Assisted pull-ups – 3 x 8, 75 lb resistance
  • Assisted dips – 3 x 8, 75 lb resistance

Crazy max-out workout thing

  • Bicep curls (25 lb?)
    • First set: 22
    • Second set: 6
    • Third set: 5
    • Fourth set: 7
  • Tricep curls (20 lb?)
    • First set: 30
    • Second set: 11
    • Third set: 10
    • Fourth set: 9
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