Friday, January 22, 2016

Workouts 1/14/16 - 1/21/16

 

helpYOUgetGAINS tracked Workout for 1.241 pts Jan 21, 2016
  • Stair Machine
    • 00:34:15 (PR) 167
  • Seated Dumbbell Shoulder Press
    • 10 lb x 7 reps 35
    • 10 lb x 20 reps 42
    • 10 lb x 20 reps 42
    • 10 lb x 20 reps 42
    • 10 lb x 20 reps 42
    • 10 lb x 20 reps (PR) 42
  • Dumbbell Bicep Curl
    • 10 lb x 20 reps 28
    • 10 lb x 20 reps 28
    • 10 lb x 20 reps 28
    • 10 lb x 20 reps 28
    • 10 lb x 20 reps 28
    • 10 lb x 20 reps 28
    • 10 lb x 20 reps 28
    • 10 lb x 20 reps 28
    • 10 lb x 20 reps 28
    • 10 lb x 20 reps 28
  • Hammer Dumbbell Curl
    • 30 lb x 20 reps 21
  • Farmer's Walk
    • 100 ft | 30 lb 11
    • 100 ft | 30 lb 11
  • Light Walking (secondary e.g. commute, on the job, etc)
    • 03:00:00 36
  • Incline Dumbbell Bench Press
    • 20 lb x 20 reps 47
    • 20 lb x 20 reps 47
    • 20 lb x 20 reps 47
    • 20 lb x 20 reps 47
    • 20 lb x 20 reps 47
    • 20 lb x 20 reps 47
    • 20 lb x 20 reps 47
    • 20 lb x 20 reps 47
    • 20 lb x 20 reps 47
    • 20 lb x 20 reps 47
  helpYOUgetGAINS tracked Workout for 1,718 pts Jan 20, 2016
  • Two-Arm Kettlebell Swing
    • 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
  • Thrusters
    • 20 lb x 8 reps 48
    • 20 lb x 8 reps 48
    • 20 lb x 8 reps 48
    • 20 lb x 8 reps 48
    • 20 lb x 8 reps 48
    • 20 lb x 8 reps 48
    • 20 lb x 8 reps 48
    • 20 lb x 8 reps 48
    • 20 lb x 8 reps 48
    • 20 lb x 8 reps 48
  • Stair Machine
    • 00:25:00 122
  • Band Pull Aparts
    • 5 reps | 1-inch band 40
    • 5 reps | 1-inch band 40
    • 5 reps | 1-inch band 40
    • 5 reps | 1-inch band 40
  • Farmer's Walk
    • 100 ft | 30 lb 11
    • 100 ft | 30 lb 11
  • Hammer Dumbbell Curl
    • 30 lb x 15 reps 20
    • 30 lb x 15 reps 20
    • 30 lb x 15 reps 20
    • 30 lb x 13 reps 19
    • 30 lb x 10 reps 19
    • 30 lb x 13 reps 19
    • 30 lb x 10 reps 19
    • 30 lb x 14 reps 20
    • 30 lb x 10 reps 19
    • 30 lb x 10 reps 19
  • Dumbbell Bicep Curl
    • 30 lb x 12 reps 29
    • 30 lb x 10 reps 28
    • 30 lb x 12 reps 29
    • 30 lb x 10 reps 28
    • 30 lb x 10 reps 28
    • 30 lb x 10 reps 28
    • 30 lb x 10 reps 28
    • 30 lb x 14 reps 30
    • 30 lb x 11 reps 29
    • 30 lb x 12 reps 29
  • Cable Hammer Curls - Rope Attachment
    • 20 lb x 20 reps 10
    • 20 lb x 20 reps 10
    • 20 lb x 20 reps 10
    • 20 lb x 20 reps 10
    • 20 lb x 20 reps 10
    • 20 lb x 20 reps 10
    • 20 lb x 20 reps 10
    • 20 lb x 20 reps 10
    • 20 lb x 20 reps 10
    • 20 lb x 20 reps 10
  • Standing Zottman Dumbbell Curls
    • 30 lb x 10 reps 24
  helpYOUgetGAINS tracked Workout for 1,293 pts Jan 19, 2016
  • Two-Arm Kettlebell Swing
    • 20 lb x 15 reps 33
    • 20 lb x 15 reps 33
    • 20 lb x 15 reps 33
    • 20 lb x 15 reps 33
    • 20 lb x 15 reps 33
    • 20 lb x 15 reps 33
    • 20 lb x 15 reps 33
    • 20 lb x 15 reps 33
  • Thrusters
    • 10 lb x 15 reps 49
    • 10 lb x 15 reps 49
    • 10 lb x 15 reps 49
    • 10 lb x 15 reps 49
    • 10 lb x 14 reps 49
    • 10 lb x 10 reps 47
    • 10 lb x 15 reps 49
    • 10 lb x 12 reps 48
  • Farmer's Walk
    • 100 ft | 50 lb 21
    • 100 ft | 50 lb 21
  • Band Pull Aparts
    • 10 reps | 1-inch band 70
    • 10 reps | 1-inch band 70
    • 10 reps | 1-inch band 70
    • 10 reps | 1-inch band 70
  • Shoveling snow
    • 00:15:00 | easy 45
  • Hammer Dumbbell Curl
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
    • 12 lb x 30 reps 20
  • Dumbbell Bicep Curl
    • 12 lb x 30 reps 31
    • 12 lb x 30 reps 31
    • 12 lb x 30 reps 31
    • 12 lb x 30 reps 31
    • 12 lb x 30 reps 31
  • Foam Rolling
    • 00:10:00 (PR) 18
  • Body Weight Squat
    • 14 reps 21
    • 14 reps 21
    • 14 reps 21
    • 14 reps 21
  • Goblet Squat (kettlebell)
    • 20 lb x 7 reps 29
    • 20 lb x 7 reps 29
    • 20 lb x 7 reps 29
    • 20 lb x 7 reps 29
  • Thrusters
    • 50 lb x 6 reps 55
    • 50 lb x 5 reps 52
    • 50 lb x 5 reps 52
    • 50 lb x 4 reps 47
    • 50 lb x 5 reps 52
    • 50 lb x 3 reps 41
    • 50 lb x 5 reps 52
  • Suspension Trainer Inverted Rows
    • 12 reps 19
    • 12 reps 19
    • 12 reps 19
    • 10 reps 16
    • 11 reps 17
    • 8 reps 12
    • 9 reps 14
    • 8 reps 12
  • Dumbbell Deadlift
    • 95 lb x 6 reps 101
    • 95 lb x 6 reps 101
    • 95 lb x 6 reps 101
    • 95 lb x 4 reps 87
    • 95 lb x 3 reps 76
    • 95 lb x 4 reps 87
    • 95 lb x 1 reps 52
    • 95 lb x 3 reps 76
  • Plank
    • 00:00:20 19
    • 00:00:20 19
    • 00:00:20 19
    • 00:00:11 13
    • 00:00:20 (PR) 19
    • 00:00:10 12
    • 00:00:09 11
    • 00:00:09 11
  • Two-Arm Kettlebell Swing
    • 60 lb x 7 reps 36
    • 60 lb x 7 reps 36
    • 60 lb x 7 reps 36
    • 60 lb x 7 reps 36
    • 60 lb x 7 reps 36
    • 60 lb x 7 reps 36
    • 60 lb x 7 reps 36
    • 60 lb x 7 reps 36

  • Light Walking (secondary e.g. commute, on the job, etc)
    • 07:00:00 84
  • Dumbbell Floor Press
    • 50 lb x 5 reps 63
    • 50 lb x 5 reps 63
    • 50 lb x 5 reps 63
    • 50 lb x 5 reps 63
    • 50 lb x 5 reps (PR) 63

  • Standing Zottman Dumbbell Curls
    • 10 lb x 30 reps 26
    • 10 lb x 30 reps 26
    • 10 lb x 30 reps 26
  • Barbell Bench Press
    • 45 lb x 15 reps 46
    • 45 lb x 15 reps 46
    • 45 lb x 10 reps 43
    • 45 lb x 10 reps 43
    • 45 lb x 10 reps 43
    • 45 lb x 10 reps 43
    • 45 lb x 10 reps 43
    • 45 lb x 10 reps 43
  • Barbell Bench Press
    • 65 lb x 10 reps 49
    • 65 lb x 10 reps 49
    • 65 lb x 10 reps 49
    • 65 lb x 10 reps 49
    • 65 lb x 10 reps 49
    • 65 lb x 8 reps 48
    • 65 lb x 4 reps 38
    • 65 lb x 4 reps 38
  • Incline Dumbbell Bench Press
    • 20 lb x 15 reps 44
    • 20 lb x 15 reps 44
    • 20 lb x 15 reps 44
    • 20 lb x 15 reps 44
    • 20 lb x 15 reps 44
    • 20 lb x 15 reps 44
    • 20 lb x 15 reps 44
    • 20 lb x 15 reps 44
  • Incline Dumbbell Bench Press
    • 30 lb x 12 reps 49
    • 30 lb x 12 reps 49
    • 30 lb x 12 reps 49
    • 30 lb x 12 reps 49
    • 30 lb x 12 reps 49
    • 30 lb x 12 reps 49
    • 30 lb x 12 reps 49
    • 30 lb x 30 reps 59
  • Light Walking (secondary e.g. commute, on the job, etc)
    • 06:00:00 72

  • Hammer Dumbbell Curl
    • 30 lb x 20 reps 21
    • 30 lb x 15 reps 20
    • 30 lb x 15 reps 20
    • 30 lb x 15 reps 20
    • 30 lb x 15 reps 20
    • 30 lb x 10 reps 19
    • 30 lb x 8 reps 18
    • 30 lb x 14 reps 20
    • 30 lb x 12 reps 19
  • Cross Body Hammer Dumbbell Curl
    • 30 lb x 10 reps 19
    • 30 lb x 15 reps 20
    • 30 lb x 15 reps (PR) 20
    • 30 lb x 13 reps 19
    • 30 lb x 11 reps 19
    • 30 lb x 12 reps 19
    • 30 lb x 9 reps 18
    • 30 lb x 8 reps 18
  • Dumbbell Bicep Curl
    • 30 lb x 12 reps 29
    • 30 lb x 12 reps 29
    • 30 lb x 15 reps (PR) 30
    • 30 lb x 11 reps 29
    • 30 lb x 10 reps 28
    • 30 lb x 10 reps 28
    • 30 lb x 14 reps 30
    • 30 lb x 10 reps 28
  • Band Pull Aparts
    • 10 reps | 1/2-inch band 6
    • 10 reps | 1/2-inch band 6
    • 10 reps | 1/2-inch band 6
    • 10 reps | 1/2-inch band 6
    • 10 reps | 1/2-inch band 6
  • Farmer's Walk
    • 100 ft | 30 lb 11
    • 100 ft | 30 lb 11
    • 100 ft | 30 lb 11
  • Parallel-Grip Pull-Up
    • 3 reps 21
    • 3 reps 21
    • 3 reps 21
    • 3 reps 21
    • 3 reps (PR) 21
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