Workouts 12/23/15 to 1/4/16

• Jan 4 ,2016

   

  Two-Arm Kettlebell Swing
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
  • 20 lb x 10 reps 30
• Band Pull Aparts
  • 8 reps | 1/2-inch band 5
  • 8 reps | 1/2-inch band 5

 Jan 2, 2016

• Stair Machine
  • 00:07:00 34
• Two-Arm Kettlebell Swing
  • 30 lb x 50 reps 59
  • 30 lb x 50 reps 59
  • 55 lb x 25 reps 50
  • 55 lb x 25 reps 50
  • 55 lb x 25 reps 50
  • 55 lb x 25 reps 50
  • 20 lb x 25 reps 40
  • 20 lb x 25 reps 40
• One-Arm Kettlebell Swing
  • 20 lb x 25 reps 45
  • 20 lb x 25 reps 45
• Kettlebell Clean and Press
  • 25 lb x 10 reps 83
  • 25 lb x 10 reps 83
  • 25 lb x 10 reps 83
  • 25 lb x 10 reps (PR) 83
• One-Arm Kettlebell Snatch
  • 25 lb x 10 reps 41
  • 25 lb x 10 reps (PR) 41
• Dumbbell Deadlift
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
  • 95 lb x 3 reps 76
  • 95 lb x 3 reps 76
  • 95 lb x 3 reps 76
  • 95 lb x 3 reps 76
  • 95 lb x 3 reps 76
  • 95 lb x 1 reps 52
  • 95 lb x 1 reps 52
  • 95 lb x 1 reps 52
  • 95 lb x 1 reps 52
  • 95 lb x 1 reps 52
• Goblet Squat (dumbbell)
  • 25 lb x 5 reps 27
  • 25 lb x 5 reps 27
  • 25 lb x 5 reps 27
  • 25 lb x 5 reps 27
  • 25 lb x 5 reps 27
  • 45 lb x 3 reps 25
  • 45 lb x 3 reps 25
  • 45 lb x 3 reps 25
  • 45 lb x 3 reps 25
  • 45 lb x 3 reps 25
  • 50 lb x 1 reps 17
  • 50 lb x 1 reps 17
  • 50 lb x 1 reps 17
  • 50 lb x 1 reps 17
  • 50 lb x 1 reps 17
• Standing Barbell Shoulder Press (OHP)
  • 45 lb x 5 reps 49
  • 45 lb x 5 reps 49
  • 45 lb x 5 reps 49
  • 45 lb x 5 reps 49
  • 45 lb x 5 reps 49
  • 50 lb x 3 reps 41
  • 50 lb x 3 reps 41
  • 50 lb x 3 reps 41
  • 50 lb x 3 reps 41
  • 50 lb x 3 reps 41
  • 55 lb x 1 reps 29
  • 55 lb x 1 reps 29
  • 55 lb x 1 reps 29
  • 55 lb x 1 reps 29
  • 55 lb x 1 reps 29

 Dec 31, 2015

• One-Arm Kettlebell Swing
  • 20 lb x 25 reps 45
  • 20 lb x 25 reps 45
  • 20 lb x 25 reps 45
  • 20 lb x 25 reps 45
  • 20 lb x 25 reps 45
  • 20 lb x 25 reps 45
  • 20 lb x 25 reps 45
  • 20 lb x 25 reps 45
  • 20 lb x 25 reps 45
  • 20 lb x 25 reps (PR) 45
• Light Walking (secondary e.g. commute, on the job, etc)
  • 05:00:00 60
• Suspension Trainer Inverted Rows
  • 10 reps 16
  • 10 reps 16
  • 10 reps 16
  • 10 reps 16
  • 10 reps 16
• Dumbbell Deadlift
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
• Romanian Dumbbell Deadlift
  • 95 lb x 12 reps 91
  • 95 lb x 12 reps (PR) 91
• Body Weight One-Leg Squat
  • 3 reps 10
  • 3 reps 10

• Dec 29, 2015

• Two-Arm Kettlebell Swing
  • 20 lb x 12 reps 31
  • 20 lb x 12 reps 31
  • 20 lb x 12 reps 31
  • 20 lb x 12 reps 31
  • 20 lb x 12 reps 31
  • 20 lb x 12 reps 31
  • 20 lb x 12 reps 31
  • 20 lb x 12 reps 31
• One-Arm Kettlebell Swing
  • 20 lb x 10 reps 34
  • 20 lb x 10 reps 34
  • 20 lb x 10 reps 34
  • 20 lb x 10 reps 34
  • 20 lb x 10 reps 34
  • 20 lb x 10 reps 34
  • 20 lb x 10 reps 34
  • 20 lb x 10 reps 34
• One-Arm Kettlebell Clean
  • 20 lb x 10 reps 47
  • 20 lb x 10 reps 47
  • 20 lb x 10 reps 47
  • 20 lb x 10 reps 47
• One-Arm Kettlebell Snatch
  • 20 lb x 5 reps 31
  • 20 lb x 5 reps 31
  • 20 lb x 5 reps 31
  • 20 lb x 5 reps (PR) 31
• Kettlebell Clean and Press
  • 20 lb x 5 reps 65
  • 20 lb x 5 reps 65
  • 20 lb x 5 reps 65
  • 20 lb x 5 reps (PR) 65

Dec 28, 2015

• Two-Arm Kettlebell Swing
  • 20 lb x 27 reps 41
  • 20 lb x 27 reps 41
  • 20 lb x 27 reps 41
  • 20 lb x 27 reps 41
  • 20 lb x 27 reps 41
  • 20 lb x 27 reps 41
  • 20 lb x 27 reps 41
  • 20 lb x 27 reps 41
  • 20 lb x 27 reps 41
  • 20 lb x 27 reps 41
• Shoveling snow
  • 00:30:00 | easy (PR) 90
• Dumbbell Deadlift
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps 95
  • 95 lb x 5 reps (PR) 95
• Deficit Barbell Deadlift
  • 85 lb x 5 reps 59
  • 85 lb x 5 reps 59
  • 85 lb x 5 reps (PR) 59
• Barbell Deadlift
  • 135 lb x 3 reps 53
  • 165 lb x 1 reps 44
  • 195 lb x 1 reps 54
  • 200 lb x 1 reps 56

Dec 26, 2015

• Body Weight Squat
  • 15 reps 23
  • 15 reps 23
  • 15 reps 23
  • 15 reps 23
  • 20 reps 31
  • 20 reps 31
• Two-Arm Kettlebell Swing
  • 30 lb x 20 reps 39
  • 30 lb x 20 reps 39
  • 30 lb x 20 reps 39
  • 30 lb x 20 reps 39
  • 30 lb x 20 reps 39
  • 30 lb x 20 reps 39
  • 30 lb x 20 reps 39
  • 30 lb x 20 reps 39
  • 30 lb x 20 reps 39
  • 30 lb x 20 reps 39
  • 60 lb x 5 reps 32
  • 60 lb x 5 reps 32
  • 60 lb x 5 reps 32
  • 60 lb x 5 reps 32
  • 60 lb x 5 reps 32
  • 60 lb x 5 reps 32
  • 60 lb x 5 reps 32
  • 60 lb x 5 reps 32
  • 60 lb x 5 reps 32
  • 60 lb x 5 reps 32
• Dumbbell Deadlift
  • 50 lb x 3 reps 41
  • 50 lb x 3 reps 41
  • 50 lb x 3 reps 41
  • 50 lb x 3 reps 41
• Romanian Dumbbell Deadlift
  • 50 lb x 3 reps 33
  • 50 lb x 3 reps 33
  • 50 lb x 3 reps 33
  • 50 lb x 3 reps (PR) 33
• Sumo Deadlift
  • 50 lb x 12 reps 45
  • 50 lb x 12 reps 45
  • 50 lb x 12 reps 45
  • 50 lb x 12 reps 45
  • 200 lb x 1 reps 56
  • 200 lb x 1 reps 56
• Barbell Deadlift
  • 85 lb x 5 reps 47
  • 135 lb x 5 reps 66
  • 165 lb x 3 reps 64
  • 195 lb x 3 reps 79
  • 200 lb x 3 reps 82
• Snatch-Grip Deadlift
  • 85 lb x 6 reps 50
  • 85 lb x 5 reps 47
• Suspension Trainer Inverted Rows
  • 7 reps 11
  • 7 reps 11
• One-Arm Dumbbell Row
  • 50 lb x 5 reps 35
  • 50 lb x 5 reps 35
  • 50 lb x 5 reps 35
  • 50 lb x 5 reps 35
• Face Pull
  • 30 lb x 12 reps 18
  • 30 lb x 12 reps 18
  • 30 lb x 12 reps 18
• Barbell Shrug
  • 85 lb x 12 reps 21
  • 85 lb x 12 reps 21
  • 85 lb x 12 reps 21
• Band Pull Aparts
  • 12 reps | 1/2-inch band 7
  • 12 reps | 1/2-inch band 7
  • 12 reps | 1/2-inch band 7
• Standing Barbell Shoulder Press (OHP)
  • 45 lb x 25 reps 68
  • 45 lb x 25 reps 68
• Dumbbell Side Lateral Raise
  • 12 lb x 15 reps 36
  • 12 lb x 15 reps 36
  • 12 lb x 15 reps 36
  • 12 lb x 15 reps 36
• Alternate Incline Dumbbell Curl
  • 30 lb x 10 reps 19
  • 30 lb x 10 reps 19
  • 30 lb x 10 reps 19
  • 30 lb x 10 reps 19
  • 30 lb x 10 reps 19
  • 30 lb x 10 reps 19
  • 30 lb x 10 reps 19
  • 30 lb x 10 reps 19
• Triceps Pushdown - Rope Attachment
  • 30 lb x 30 reps 11

Dec 23, 2015

• Two-Arm Kettlebell Swing
  • 20 lb x 30 reps 43
  • 20 lb x 30 reps 43
  • 20 lb x 30 reps 43
  • 20 lb x 30 reps 43
  • 20 lb x 30 reps 43
  • 20 lb x 30 reps 43
  • 20 lb x 30 reps 43
  • 20 lb x 30 reps 43
  • 20 lb x 30 reps 43
  • 20 lb x 30 reps 43
  • 35 lb x 10 reps 33
  • 35 lb x 10 reps 33
  • 35 lb x 10 reps 33
  • 35 lb x 10 reps 33
  • 35 lb x 10 reps 33
  • 35 lb x 10 reps 33
  • 35 lb x 10 reps 33
  • 35 lb x 10 reps 33
  • 35 lb x 10 reps 33
  • 35 lb x 10 reps 33
  • 59 lb x 10 reps 39
  • 59 lb x 10 reps 39
  • 59 lb x 10 reps 39
  • 59 lb x 10 reps 39
  • 59 lb x 10 reps 39
  • 59 lb x 10 reps 39
  • 59 lb x 10 reps 39
  • 59 lb x 10 reps 39
  • 59 lb x 10 reps 39
  • 59 lb x 10 reps 39
• Dumbbell Deadlift
  • 50 lb x 5 reps 52
  • 50 lb x 5 reps 52
  • 50 lb x 5 reps 52
  • 50 lb x 5 reps 52
• Barbell Deadlift
  • 135 lb x 3 reps 53
  • 165 lb x 2 reps 54
  • 195 lb x 1 reps 54
  • 195 lb x 1 reps 54
  • 195 lb x 1 reps 54
• Goblet Squat (dumbbell)
  • 50 lb x 3 reps 26
  • 50 lb x 3 reps