13 JAN: More progress

Progressing in weight on squats is hard when the goal is 20 reps, but it is proving to be exactly what I need to do.  The flab is coming off, my legs are getting bigger, and my back feels great.

Standard warm-up:
  1. 7 min treadmill for distance:  0.42 miles
  2. Agile 8
  3. Back bridges and neck bridges
Work:
  1. squats:  45x20; 65x20; 95x20; 115x20 (ready for 135 next week)
  2.  a. Bench press:  135x5; 175x5; 195x5, 5, 5; 135 x 20
    b. 1-arm row: 55 x 10/10, 10/10, 10/10, 10/10, 10/10, 10/10
  3. Rope grip face pulls:  40 x 16, 16, 16, 16
  4. a. weight on legs situp:  12lb x 18, 18, 18, 12
    b. plank:  20 sec x 4

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