Workout Summary: 9.30.16

Rounding out a lovely September by kicking ass at the gym. Hell yeah!

I feel like I adequately made up for Wednesday’s poor performance today. I have renewed resolve to make sure I’m in peak condition to work out. My goal is to get the “holy shit!” reaction from my family over Christmas.

I smashed a lot of weight records today. Something to prove? Maybe.

Here’s the rundown:

Dynamic warmup

  • Walking lunge, stretching arms to the ground – 20 yards
  • High knees/butt kicks – 20 yards
  • Leg swings, forward and back – 10 each leg
  • Leg swings, lateral – 10 each leg
  • Scorpions – 10 each leg
  • On the ground, legs side to side – 10 per leg

Lower body

  • Hack machine squats – 3 x 10, no extra weight
  • Front squats – 2 x 10, 45 lb bar then 50 lbs; 1 x 10, 55 lbs
  • RDLs – 1 x 10, 45 lb bar; 1 x 10 50 lbs, 1 x 10, 55 lbs
  • Raised hip leg extensions – 2 x 10 per leg

Upper body max out

  • Bicep curls – 30 lbs
    • First set: 33
    • Second set: 12
    • Third set: 9
    • Fourth set: 10
  • Tricep extensions – 20 lbs
    • First set: 24
    • Second set: 11
    • Third set: 9
    • Fourth set: 7
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