Strength training report

I sluggishly dragged myself to tennis league tonight, and then on to the gym to lift.  Here's the run down…

  • Dead lift, 40 lbs, 2 x 15
  • Clean press, 40 lbs, 2 x 15
  • Bench, 75 lbs, 2 x 12
  • Bar curl, 40 lbs, 1 x 15, 30 lbs 1 x 15
  • Back extensions, 2 x 15
  • Hammer curls, front and side, 15 lbs, 1 x 15
  • 21's (bicep curls – holding left arm with dumbell at 90 degrees, curl the other arm up halfway for 7 reps, then from halfway all the way up for 7, then full range for 7 reps), 12.5 lbs, 1 set
  • Low cable row – 1st set =100 lbs x 2 reps, 85 lbs x 4 reps, 75 lbs x 12 reps, 2nd set = 75 lbs x 12 reps
  • Tricep pull-down – 30 lbs, 2 x 15
  • "Rockies" – twisting sit-ups on the bench – 1 x 15 (each side)
  • "Pull up your pants" a la P90x – 15 lbs, 2 x 17 (back)
  • 3-way calf raises
  • Lateral raises – 5 lbs, 2 x 15
  • Frong raises – 5 lbs, 2 x 15
  • "Around the worlds" with kettle bell, 18 lbs, 1 x 50, 2 x 25 (each way)
  • Side bends with dumbell – 15 lbs, 2 x 15 (each side)    
  • "Swimmers" front and back each arm, 5 lbs, 1 x 10
  • One arm cable chest press, 15 lbs, 1 x 15 each arm

In the end, working out late does have it's benefits – it rejuvinates me after the lethargy of my 8 hours and keeps me from raiding the pantry…

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