Light Walking (secondary e.g. commute, on the job, etc)
7 hours
Notes
Actually done yesterday but did not record. 11/1/15
Goblet Squat (kettlebell)
20 lb x 3 reps
20 lb x 3 reps
20 lb x 3 reps
Suspension Trainer Inverted Rows
3 reps
3 reps
3 reps
One-Arm Kettlebell Swing
20 lb x 3 reps
20 lb x 3 reps
20 lb x 3 reps
20 lb x 3 reps
20 lb x 3 reps
Barbell Deadlift
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Goblet Squat (dumbbell)
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
Romanian Deadlift
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Standing Barbell Shoulder Press (OHP)
45 lb x 3 reps
45 lb x 3 reps
45 lb x 3 reps
High Cable Curls
50 lb x 20 reps
50 lb x 20 reps
50 lb x 20 reps
Barbell Curl
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Dumbbell Bicep Curl
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Incline Dumbbell Curl
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Hammer Dumbbell Curl
30 lb x 20 reps
30 lb x 20 reps
30 lb x 20 reps
Triceps Pushdown - Rope Attachment
50 lb x 20 reps
50 lb x 20 reps
50 lb x 20 reps
Cable Rope Overhead Triceps Extension
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Incline Cable Flyes
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Face Pull
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps
Band Pull Aparts
20 reps || 1/2-inch band
20 reps || 1/2-inch band
20 reps || 1/2-inch band
Running (Intervals/Sprints)
00:00:10 || 40 yd || sprint
00:00:10 || 40 yd || sprint
00:00:10 || 40 yd || sprint
