A swordsman's guide to health

My Workout For Monday May 20

Mon, 20 May 2013 19:27:35 -0400

Standing Barbell Shoulder Press (OHP) +302 pts
- 45 lb x 5 reps (+49 pts)
- 45 lb x 5 reps (+49 pts)
- 55 lb x 3 reps (+42 pts)
- 65 lb x 3 reps (+45 pts)
- 75 lb x 3 reps (+48 pts)
- 81 lb x 7 reps (+69 pts)
Close-Grip Barbell Bench Press +288 pts
- 65 lb x 10 reps (+48 pts)
- 65 lb x 10 reps (+48 pts)
- 65 lb x 10 reps (+48 pts)
- 65 lb x 10 reps (+48 pts)
- 65 lb x 10 reps (+48 pts)
- 65 lb x 10 reps (+48 pts)
Pull-Up +228 pts
- 5 reps (+76 pts)
- 5 reps (+76 pts)
- 5 reps (+76 pts)
Flexed-Arm Hang +40 pts
- 30 sec (+27 pts)
- 15 sec (+13 pts)
Two-Arm Kettlebell Swing +388 pts
- 52.9 lb x 12 reps (+39 pts)
- 52.9 lb x 13 reps (+40 pts)
- 52.9 lb x 12 reps (+39 pts)
- 52.9 lb x 12 reps (+39 pts)
- 52.9 lb x 12 reps (+39 pts)
- 52.9 lb x 9 reps (+36 pts)
- 52.9 lb x 12 reps (+39 pts)
- 52.9 lb x 12 reps (+39 pts)
- 52.9 lb x 12 reps (+39 pts)
- 52.9 lb x 12 reps (+39 pts)
- “Easy” Cardio 20 on 40 off for 10 minutes.
Light Walking (secondary e.g. commute, on the job, etc) +9 pts
- 0:45:00 (+9 pts)
- Lunch break walk :)

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Sun, 19 May 2013 13:28:11 -0400

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Sun, 19 May 2013 09:14:04 -0400

This beer has a lot of hops
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Sun, 19 May 2013 09:09:04 -0400

My son when he was 2 and his cat cookie.
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Mon, 13 May 2013 20:14:24 -0400

Barbell Bench Press +278 pts
- 50.5 lb x 5 reps (+38 pts)
- 65 lb x 5 reps (+42 pts)
- 76 lb x 3 reps (+36 pts)
- 85 lb x 5 reps (+48 pts)
- 95 lb x 5 reps (+51 pts)
- 110 lb x 7 reps (+63 pts)
- Should have given myself longer rest periods, wasn’t fully recovered between work sets, so 7 felt harder. Though also a bit light on calories today.
Standing Military Press +315 pts
- 45 lb x 10 reps (+63 pts)
- 45 lb x 10 reps (+63 pts)
- 45 lb x 10 reps (+63 pts)
- 45 lb x 10 reps (+63 pts)
- 45 lb x 10 reps (+63 pts)
- Felt light, even at the end. Next time bump up a bit.
Pull-Up +228 pts
- 5 reps (+76 pts)
- 5 reps (+76 pts)
- 5 reps (+76 pts)
- Big band for the assistance. 5 for work sets seems to be about right for now. Work on adding more reps to the top set.
Power Clean +162 pts
- 100 lb x 5 reps (+54 pts)
- 100 lb x 5 reps (+54 pts)
- 100 lb x 5 reps (+54 pts)
- Felt much better this time (more rest). Will keep this weight for the first 3 weeks, then bump by 15lbs to the 35 wheels on both sides.
Foam Rolling +9 pts
- 5 min (+9 pts)
Ab Wheel (kneeling) +36 pts
- 10 reps (+18 pts)
- 5 reps (+9 pts)
- 5 reps (+9 pts)
- Ow. These need to make a comeback.

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Mon, 13 May 2013 07:42:25 -0400

Ryan Gosling won’t eat his cereal (x)

Wed, 08 May 2013 19:39:35 -0400

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Mon, 06 May 2013 19:48:09 -0400

Standing Military Press +353 pts
- 45 lb x 5 reps (+54 pts)
- 45 lb x 5 reps (+54 pts)
- 55 lb x 3 reps (+46 pts)
- 60 lb x 5 reps (+59 pts)
- 70 lb x 5 reps (+64 pts)
- 76.5 lb x 8 reps (+76 pts)
Barbell Bench Press +245 pts
- 65 lb x 10 reps (+49 pts)
- 65 lb x 10 reps (+49 pts)
- 65 lb x 10 reps (+49 pts)
- 65 lb x 10 reps (+49 pts)
- 65 lb x 10 reps (+49 pts)
Chin-Up +146 pts
- 10 reps (+113 pts)
- 2 reps (+33 pts)
- Well, that was bracing. Need to work those in quite a bit more. This will be goodness.
Power Clean +162 pts
- 100 lb x 5 reps (+54 pts)
- 100 lb x 5 reps (+54 pts)
- 100 lb x 5 reps (+54 pts)