Workout Summary: 9.12.16

I worked out so hard today. Lots of max-outs and I killed all my previous bests. In fact, I’m going to have to re-calibrate my lat pull-downs. Trainer Nick says he’s super curious to see how much stronger I’ve gotten already!

Here’s the rundown:

Dynamic warmup

  • Lunge with a twist – 20 yards
  • Slide-n-glide – 20 yards
  • High knees – 10 yards
  • Butt kicks – 10 yards
  • Frankenstein walk – 10 yards
  • RDLs – 10 yards
  • Karaoke – 40 yards
  • Frog jumps – 10 yards

Lower body

  • Real RDLs (Romanian dead lift) – 3 x 10, 50 lbs
  • Max out: leg extension – 50 lbs
    • First set:
    • Second set:
    • Third set:
    • Fourth set:

Upper body max-outs

  • Chest press – 30 lbs
    • First set:
    • Second set:
    • Third set:
    • Fourth set:
  • Lat pull-downs – 40 lbs
    • First set:
    • Second set:
    • Third set:
    • Fourth set:
  • Bicep curls – 30 lbs
    • First set:
    • Second set:
    • Third set:
    • Fourth set:
  • Tricep extension – 10 lbs
    • First set:
    • Second set:
    • Third set:
    • Fourth set:

Core

  • Russian twists – 2 x 20
  • Snowmen – 2 x 20
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s