Workout Summary: 10.31.16

Happy Halloween! Today I had a spooooky woooooorkout… oooh! No, not really. Just a regular one.

We did back, shoulders, and core. It’s nice to be working with barbells instead of machines but it’s so difficult. I can already tell that I’m getting a more well-rounded workout.

Here’s the rundown:

Dynamic warmup

  • Lunge with a twist: 20 yards
  • Slide-n-glide: 20 yards
  • High knees/butt kicks: 20 yards
  • Leg swings: 40
  • Legs over: 20
  • Scorpions: 20

Lower body

  • Front squats: 3 x 15, 65 lbs
  • Hip raises: 2 x 20

Upper body

  • Barbell inclined press: 3 x 12, 15 lbs
  • Bent-over rows: 3 x 12, 25 lbs (per side)
  • Assisted chin-up: 3 x 8, 65 lbs
  • Assisted dip: 3 x 8, 65 lbs

Core

  • Captain’s chair: 2 x 10 (knees up, then straight = 1)
  • Plank: 2 x 45 seconds
  • Supermans: 1 x 10
  • Birddog: 1 x 10
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