July workout check-in thread - Don't July about your PR
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Last night, I finally got to the gym and did this:
Squats: 3x5 @ 75, 2x5 @ 65
OHP: 4x5 @45, 1x4 @ 45 (yes, I couldn't do the last ONE)
Bench: 5x5 @ 65
The TL; DR part:
You might notice that these are not day A or day B exercises but a mish-mash. I decided to do the things I like rather than strictly day a or b because I've been out of the gym for almost a week. Last Saturday, we went to hike Peaks of Otter. We took the bus up but then had to hike to the top and then hiked all the way down. It's a relatively short trail at only 1.5 miles, but there's an elevation change of a little under 1300 sq. feet. When I got up Sunday morning, I was so so so sore. My calves had knots in them and both knees were clicking because I'd slid a bit on some loose gravel (don't get old, kids!). I was kind of irritated that we'd done this hike and it messed up my "real" exercise stuff.
Sunday should have been my running day, but I didn't even try until Tuesday and couldn't do more than a mile. Yesterday I was able to run 1.75 miles so that was better.
The clicking knees kept me from lifting (although i did swim on Monday). I kept trying to do a squat a home just to have pain before I even got parallel. Last night, I expected not to be able to do squats at all. I did have to deload but I could squat with a little less weight with little pain. I couldn't bring myself to try deadlifts, thus the bench instead.
When I started, I couldn't bench a full 5 sets with just the 45 lb. bar. This Saturday will be 10 weeks of doing SL (albeit a bit loosely as I haven't been at the gym 3 times a week every week!). I was able to bench 5 x 5 at 65 lb., 20 lb. more than I started out NOT being able to do. I'm so damn excited about that!!0 -
Sooo...I tweaked my back July 1st, did a workout on the 4th but an easy lifting day...no SL. Lifted on the 6th with decent numbers, 150 squats 5, 5, 4, 3, 4...95 bench and row 5x5.
But then came the 8th. A week after I tweaked my back. I woke up and didn't want to go to the gym, I wanted to sleep in, but I got up and went anyway. BUT SHOULDN'T HAVE...because my back just didn't end up being ready for heavy lifting. I should have known better. I should have given it more time, but I was too prideful.
Started squats at 150 and got 5. Next set I didn't even get one rep before failing on the safeties. I deloaded to 125 and got 5, 4, then couldn't do anymore. I mean, I guess I could have, but knew I shouldn't.
Then went to 80 on OHP, hit 4 reps, 3 reps, 2 reps, deloaded to 65 and did 2x5.
Didn't even try the dead lifts.
I shouldn't have gone, I almost cried in the gym because my lifts were so bad and my back hurt and I felt dumb for not sleeping in like I should have. I think when the weights were lighter, it was easier to teach swim and lift, but now that I am getting heavier in lifts I might just need some more recovery time. I already ordered a belt, and I am going to deload on a few lifts...but I am not going to try again until Sunday the earliest. My back is definitely not as stiff today and I am not having any pain unless I really give it a good stretch...so we'll see.0 -
Sooo...I tweaked my back July 1st, did a workout on the 4th but an easy lifting day...no SL. Lifted on the 6th with decent numbers, 150 squats 5, 5, 4, 3, 4...95 bench and row 5x5.
But then came the 8th. A week after I tweaked my back. I woke up and didn't want to go to the gym, I wanted to sleep in, but I got up and went anyway. BUT SHOULDN'T HAVE...because my back just didn't end up being ready for heavy lifting. I should have known better. I should have given it more time, but I was too prideful.
Started squats at 150 and got 5. Next set I didn't even get one rep before failing on the safeties. I deloaded to 125 and got 5, 4, then couldn't do anymore. I mean, I guess I could have, but knew I shouldn't.
Then went to 80 on OHP, hit 4 reps, 3 reps, 2 reps, deloaded to 65 and did 2x5.
Didn't even try the dead lifts.
I shouldn't have gone, I almost cried in the gym because my lifts were so bad and my back hurt and I felt dumb for not sleeping in like I should have. I think when the weights were lighter, it was easier to teach swim and lift, but now that I am getting heavier in lifts I might just need some more recovery time. I already ordered a belt, and I am going to deload on a few lifts...but I am not going to try again until Sunday the earliest. My back is definitely not as stiff today and I am not having any pain unless I really give it a good stretch...so we'll see.
Not sure how keen you are on chiropractors, but when I tweaked my SI joint a few years back they did some amazing things for it. NOT the adjustments (that part is what made me run screaming from them); they did ultrasonic massage with Bio-Freeze gel and then did the electric stimulation (low level) with ice packs on top of the electrodes. It was fantastic! Then they went and f'd it up with that back cracking stuff, but that's another story. Bio-Freeze gel is fantastic if you can get some!
I planned on lifting yesterday, but didn't. I was so ridiculously tired that I took a nap as soon as I got home from work. Wasn't hungry either until about 8pm. I was planning on skipping dinner altogether and just going back to bed, but husband wanted to walk the dog together and that ended up making me ravenous so we hit up Potbelly Sandwiches. I am feeling much less exhausted today, so Workout B when I get home then replacing the kitchen faucet. Exciting Friday night plans!0 -
I haven't posted in a while, and I was on vacation the first week of July and didn't have access to barbell and weights, so only have 2 workouts in for July so far. I deloaded everything due to the week off, not wanting to overdo it!
July 9, Workout A
Squat 95 lbs 5x5
Bench 60 lbs 5x5
Barbell row 50 lbs 5x5
July 11, Workout B
Squat 100 lbs 5x5
OHP 50 lbs 5x5 (these felt really good today, I didn't struggle at 50 lbs like I usually do, maybe will be able to get over the 55 lb hump next!)
Deadlift 65 lbs 2x5 (did an extra set since I haven't done the deadlift in quite a while due to some elbow pain)
I've been short on time at the gym this week since my car is in the shop and I have had to take my hubby to work before my workout so I could drive his truck, so my cardio extras were only 25 minutes and 15 minutes, along with some lunges and calf raises.0 -
Forced week off after injuring my toe (who drops a blender on their foot?!). I haven't been able to wear anything other than flip flops since last weekend. Hoping to try some real shoes and the gym tomorrow. Fingers crossed!0
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Hey Ladies it's Friday...Yah...however hubby is working all weekend.
I have lots of extra calories left this week...haven't had a craving for my chocolate so that would explain it.
Workout A for me today
Squat @ 155 3x5...it was heavy and I think my hips came up faster on a couple reps but going to 6 on Monday.
Bench @ 130...again...5,4,3...and jammed my hand between bar and craddle again...ripped a good chunk out...:sad: going to consider this a fail and deload as I did get 130 for 3x5 but haven't done it since...so deloading down to 123.5 and working my way back up to 130...
Rows @ 125 3x5...not sure about form on a few of these so I am going to stay here.
I did purchase the 3x5 portion of the app hoping it works out well...it did however tell me I was doing fine and didn't need to switch but eh whatever...I will let you all know how it is...0 -
well, today kind of sucked.
squats: 5x5@70. again.
bench: 5x5@ 45.
barbell row: to be honest, by this point i could tell that the body just wasn't into it. i've avoided this lift all along. i've been deadlifting every workout instead. i know . . . not supposed to. but deadlifts are so cool! and i talked myself into the concept that a bit of deadlifting would make most of the barbell-rowing muscles nice and solid.
anyway. i know you're not supposed to dl every workout, and i can see why. so going in there today i meant to behave myself and do the rows like i should. but a day when i can't even get my body to do what the head knows perfectly well about form in a squat - i just don't feel like that's a good day to start trying to teach my nervous system to recognize anything new. i knew what i wanted to do but i couldn't 'find' most of the muscles i was trying to look for, if you guys get what i mean. i did a couple of light sets of 10 at 45lb (i think), just kind of a token beginning. then i went and did a bunch of those great core moves and some hard-core foam rolling/stretching down on the floor, and packed it in.
i never have made myself take a whole many-days-in-a-row worth of rest since i started all this three or four months ago, but i think it's time. it's only been 4 weeks of sl at the most, but this is the second sl workout in a row where everything just felt all wrong. and my bike riding has been suffering too . . .which i think is a sign of something since i've been riding this particular route 5 days a week for 9 months and i should have it knocked.
i'm gonna eat everything i can lay my hands on, probably spend half the evening in the bathtub with a book and a big protein shake, and sleep my face off. and tomorrow i'm going to act like i've never heard of this working-out thing. prolly spend the day knitting stuff or baking kittens or something. and watching this guy on youtube, because he seems to have great info and he makes me laugh
http://www.youtube.com/watch?v=EN0sYBsHpvo
i hope everyone's friday is good.0 -
July 8th - 1.5 hours leisurely swimming with my kids + 5 minutes on Jacob's Ladder + 25 minutes on gym elliptical
July 9th - Stronglifts 5x5 (B)
Squats = Warmup + 5x5@110 lbs.
OHP = Warmup +4x5@55 lbs. + 1x4@55 lbs. (fail)
Deadlifts = Warmup + 1x5@115 lbs.
July 10th - 60 minutes Body Pump
Squats@55 lbs.
Bench @30 lbs.
OHP @20 lbs.
Romanian Deadlifts@30 lbs.
Barbell Rows@30 lbs.
Pushups, Tricep Dips, Overhead Tricep Extensions@10 lbs. Ab work, etc.
About 800 reps when all was said and done from warmup-cool down. It's amazing how much lower you have to go when you are doing endurance training and that many reps without a rest in between.
Stronglifts again tomorrow! :happy:0 -
I feel like such a flake!
(but not really and you'll see why)
I did SL ONCE, and I am now abandoning it. I was waiting for almost two months to start SL (I had various interruptions). So Monday I finally began. My DH came along and he saw a small group with a trainer doing a special program called Strong IV Life. It's a new initiative at my gym. It's very small groups that do very similar stuff to SL, although somewhat more varied. So my DH talked to the trainer who manages the program and last night he gave us an intro class. He is very well educated and based on all the research I've been doing for the last 6 months, I can tell he knows what he's doing. Additionally, having someone professional watch over us and correct us is very valuable.
After the class ended came that awkward moment of 'so how much is this gonna cost'. We had a number in mind that was like, if it costs this much we will have a serious dilemma. What it actually cost is not even half of what we feared, so very very affordable. We still have to make changes to our budget, but it's a good change. I committed to cooking lunch so we don't buy lunch out every day. That should help us break even, and have additional control over our diets.
Lastly, I really wanted to do a program together with my DH since he's also my best friend, and I decided it was the right thing even if I feel a bit like a flake.
I will keep posting my progress here. but it will probably be a little different.
Glad you aren't leaving us for good. Good luck on the Strong IV Life program!0 -
But anyway, I go just above, I guess under my clavicle? Between nipples and clavicle.
if it comes to thinking up parts of myself i don't want to drop a barbell on . . . boobs would be right next in line, after the face. i don't have a spotter either, and right now it's not a problem since i'm not being that heavy. right now i'm almost thinking of it as a good thing, since it's an extra reason for me to stay honest about my limits. it's so easy to wreck your shoulders i'm already a little nervous about benching, but on the other hand, it's so tempting to push it just that little too far . . . this helps me not to do that, actually.
still. just wanted to give you a shoutout about your re-racking slip. you're not alone there. i've already started keeping a list of the plain-stupid noob things i've done, to be pointed and laughed at when i'm darn good and ready to talk about them . . . and that's on there. the first time i did a real true bench-press set, i just plain got sloppy when it was done, i was so pleased with myself. just kind of somehow forgot to take care of the second side. no harm done, though it gave me the horrors for a while afterwards. and one day i'll tell you the dumb thing i did today in our squat rack.0 -
Workout B today
decided to deload on squats - should have done 67.5kg, instead I only did 60kg.
It felt so much better. last time, my legs were a little shakey, today I felt more or less invincible :-D
Squats: warm up, 5x5 @ 60kg
OHP: warm up, 5/4/4/4/5 @32.5kg <-- damn, this is getting hard!
DL: warm up, 3@85kg
the DL warm up is killing me, after 10 DL with a lower weight I am pretty done :-/
Maybe I'lll shorten the warm up to 2x3 reps instead of 2x5 reps.0 -
Friday night workout was great! I felt super pumped - and thank goodness no one else was home to hear me grunting and making rude comments to the barbell. If anyone's ever seen the movie Hot Rod (with Andy Samberg, Jorma Taccone, Bill Hader, Danny McBride), there's a scene where Danny McBride beats up the old man after Rod smashes into his RV and Danny screams, "I'm freakin pumped! I've been drinking green tea all goddamn day!" That's what I yelled at my barbell after I killed my squats. :laugh:
Squats 3x5 @ 155lbs
Seated OHP 3x5 @ 65lbs
Deadlifts 1x5 @ 165lbs
Upright Rows 3x5 @ 60lbs
10 assisted pull ups0 -
I did purchase the 3x5 portion of the app hoping it works out well...it did however tell me I was doing fine and didn't need to switch but eh whatever...I will let you all know how it is...
I did the same thing the other day - bought the warmup reps, too. It also told me I didn't need to switch to 3x5, but if I keep it at 5x5 my workouts take upwards of 2 hours and I just don't have 2 hours to spare. Wish I did, but I don't!0 -
Here is my workout from last night...off to the range to lift some rifles and shotguns. Have a great Saturday!
Workout A (Fri)
overhand bicep curls - 5 x 5 - 80
Reverse curls - 5 x 5 - 60
Bench press - 5 x 5 - 65
deadlifts 5 X 1 - 135
squats 5 X 5 - 135
lateral hot potato squat - 5 x 10 - 15
dumbbell skier swings - 5 x 10 - 40
Dumbbell side bend - 5 x 10 - 400 -
2B or not 2B today:
Squats: 3x5 135lbs
Deadlifts: 1x5 165lbs
OHP: 3x2 65lbs <--- just adding reps and hoping I can get this weight to 3x5 soon. I might go back to training it on its own day.
I didn't progress in deadlifts like I wanted to. It's time to do more core work. I buckled on deadlifts again; actually, I couldn't maintain core tension through any of my lifts this morning. It worked for the first 2 reps, and then... collapsed is the only word I can use to describe it.
Oh, well. I'm away all next week, so maybe after I return I'll start doing my Pilates again or some core accessory stuff.0 -
Sunday funday! Haha, yeah, I'll be needing a nap in a few hours... Got up at 5:30 (who knows why, my body was apparently done sleeping), walked the dog for 30 minutes then did Workout A!
Squats 3x5 @ 160lbs - man, these are getting heavy!
Bench 3x5 @ 87.5lbs - also getting heavy
Rows 3x4 @ 85lbs - technically I got 5 reps each set, but I had to use momentum to get the bar up, and it wasn't even up to the boob-area so I'm not counting the 5th rep and will repeat this weight one more time. If I still can't get it next time, I will de-load.
Straight-leg deadlifts 1x10 @ 100lbs
Hip thrusts 1x10 @ 100lbs0 -
still. just wanted to give you a shoutout about your re-racking slip. you're not alone there. i've already started keeping a list of the plain-stupid noob things i've done, to be pointed and laughed at when i'm darn good and ready to talk about them . . . and that's on there. the first time i did a real true bench-press set, i just plain got sloppy when it was done, i was so pleased with myself. just kind of somehow forgot to take care of the second side. no harm done, though it gave me the horrors for a while afterwards. and one day i'll tell you the dumb thing i did today in our squat rack.
Thanks. That makes me feel better. I am sticking with benching in the rack. I feel so much safer.
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Workout A yesterday:
Squats - 5x5 @17.5kg form is finally starting to look good so looking forward to using the proper bar next time
Bench - 5x5 @20kg can't understand how 20kg feels fine but 22.5kg is pretty much impossible :indifferent:
Rows - 3/4/5/5/4 @27.5kg I hate rows! Got a really sore lower back and was worried I had hurt myself but it is fine today
Seriously considering substituting something else for rows!0 -
At the gym last night, another kabobbled routine because of my crazy knee, which is feeling much better so I'll be back to normal from here on out:
Squats, 5x5 @ 75 -- got parallel and knee wasn't screaming
Deadlift, 1x5 @ 145 -- yeah, this was HARD but I got all 5, which I didn't the last time!
Rows, 3x5 @ 60
I still hate rows. Hate them. Keep trying to avoid them. I think I'm going to deload to try to find some love for them.
My 14 year old daughter tried squatting with the bar and did it fine, which made her happy because she seems intimidated by the weight room. If she doesn't want to lift weights, that's cool....but I'm hoping eventually she will do it at least a little for her bone health. Better to get started young than feel like you're playing catch up at my age!
We also swam afterwards (she did 18 laps, I did 14).0 -
@juliramone - I was having the same problem with exhausting myself on DL warm-ups. I use the 5x5 app for Android; I broke down and paid for the warm-up reps function and it tells me to do 1x5 @ 135lbs (~61kg??) then jump right into my working weight.the DL warm up is killing me, after 10 DL with a lower weight I am pretty done :-/
Maybe I'lll shorten the warm up to 2x3 reps instead of 2x5 reps.
I put in the 85kg that is your working weight and it says your warm-up should be:
1x5 @ 135lbs (~61kg)
1x5 @ 165lbs (~75kg)
then jump into your 1x5 @ 85kg
Maybe this will help you, too! 0 -
I feel like such a slacker, I actually did not report my previous workout - and haven't been keeping up! Sorry!
(I did hit a bench press PR. 2 sets of 120x2! I tried a second time because I was sure I had a third rep in me. It was close. It was very close. The rest wasn't really worth logging here.)
Test week of the COMPETE phase is now officially begun. Starting with triple broad jumps. At which I REALLY suck. My best was like 18 feet. (Measured with my shoes, of all things xD) the rest was within 2 feet of that.
Snatch 1RM Test, had a hard time hitting 87.5, but managed 90 on the first try - it's such a technical lift that whenever you just do 1 thing wrong, hesitate or think too much, it becomes near impossible to complete a heavy rep.
Back squat 1RM. I'd worked up to 185 previously but I might've taken a few sets too many to get there, so I only had the gas for 1 rep at 190 after that. It was a grinder alright.
Conditioning was 10,8,6,4,2 power cleans at 75lbs followed by 10 wallballs per set at 12lbs for time. I was way out of breath at the end of those 6;20 xD0 -
the DL warm up is killing me, after 10 DL with a lower weight I am pretty done :-/
Maybe I'lll shorten the warm up to 2x3 reps instead of 2x5 reps.
I don't do any warmup before DL. I don't think Mehdi does one in his video on the SL website. From what I remember reading, squats and OHP with warmups should have you all ready to do your 1 set of DL without any extra warmup.0 -
Hello ladies!
I've been away for the past 5 days eating junk food and drinking beer and wine (yay for a mini vacation!!)
So this week I decided to keep all the same weights as my last workouts just because I haven't been in the gym in a week.
Workout B today! Yay deadlift!!
Squats 5x5 - 40lbs dumbell (goblet)
Overhead press - empty bar, 5x5 45lbs
Deadlift - 1x5 125lbs
That's it for me!! welcome to all the new ladies, I browsed through quickly so I saw lots of new names 0 -
Hey ladies...it's Monday...ick...at least it's almost over....
@Juli ...Yah I only do 5 reps 1x3 then 1x2 for DL warmup...usually @ 1/2 working weight and then 75% for 1x2
@Katro...hehe I always scare my kittehs when I am working out...or if DH or Man child is home they make comments...
Oh and to the ladies that hate rows...I hate them too but do them...and guess what...the last bit of stubborn back fat is apparently gone according to a friend...1/2 inch off my bra strap area...down to 32.5 from 33 inches...and I think it was the rows...made it all worth it...
@willrun...yah I didn't do warmups for DL for a long time...when I hit 180 is when I started just to help with form.
So Workout B for me today...yah DL
Squat warmup + 3x6@ 155 ( I admit I am not going as deep as I normally do but still getting below parallel and no I don't feel guilty)
OHP warmup + 3x5@ 90 ready to move up to deload weight...93.5
DL warmup + 1x5@190...was going to do 185 but was easier to load my 20lb bar with 2x35 and 4x25...hehe
ETA went for a walk after my workout as I was alone and the 3x5 part of the app...so far so good...0 -
I still hate rows. Hate them. Keep trying to avoid them.
me too. i keep thinking, why row when you could deadlift? obviously there would be reasons, but my denial circuits will take anything they can get.
i decided to get serious about them last week though. main reason being that i do have a little-bit-of-something wrong with one shoulder. don't think it's the rotator cuff and i don't seriously believe it's the joint - i.e. this isn't r.a. inflammation. and i don't think it's any kind of a tear . . . yet.
i'm tagging it as tendonitis because of the pattern and flavour of pain, and i've really noticed it under the lower edge of my collarbone after bench pressing. iow, upper attachment point of any muscles on the left side of my chest. so i know that shoulder at least can use all the help it can get.
this suddenly gives me a reason to pay attention to rows, since anything that strengthens the 'back side' of whatever bench-pressing works is a win for me. and even just after testing this as a hypothesis, i've noticed a big increase in how robust the front of that shoulder is now. so if i have to . . . i'll row.0 -
Hey ladies, been away since the bf got his acl surgery last week and was visiting him since he is pretty home bound for now...
Got in B today, but subbed hip thrusts for deads because I told this guy he could use the DL platform when I only had one OHP set left and then there was no more room. Was going to do thrusts anyways. Sorry for the dude I was thrusting towards...
Squats: 125lbs
OHP: 45lbs
Hip Thrusts: 50lbs (3x10)0 -
Thanks. That makes me feel better. I am sticking with benching in the rack. I feel so much safer.
i'm not stupid, but i'm definitely a bit dyslexic with physical objects, aka a klutz.
my current exhibit is: just about every time i do a deadlift, i untie at least one of my shoes. the trailing end of the shoelace is *right there* when i'm taking my grip on the bar . . . less harmful than dropping something on a bench press, but definitely not all that suave.0 -
Suffering from probably some mood-related fatigue (though I'm sure if I got to the bottom of it, it's probably food related =P). Couldn't manage things I had previously managed once or twice. Not just for SL lifts but even little things like assisted pull-ups. Though...now that I thinking about it...I hope it's not because I've been gaining massive amounts of weight without realizing it. I have been falling a bit off the exercise wagon!
Friday - BP roll of shamed after trying to add an extra set. looks like 5x5 is my limit for that weight for sure. haha I think it was graceful kthx
Today - my squats got reduced to 4x4 of all things. I've done 5x5 at this weight twice before, even if the form wasn't the best. but today I just couldn't. and I was so bummed out and could tell someone was waiting for the rack and just gave up. sigh. didn't really want to DL either but I did but only got to 1x3. I think I agree with others who say warming up DL takes a lot out of you. I think I'll cut down. :-) (Not that I was doing too many warm up sets anyway)
I'm starting to think that focus is a big part of my failures or perceived failures. Maybe my music is too distracting or I'm worried about how I look or how much I'm grunting...has anyone else felt like there was a point where your lifts were very mental?
keep up the good work everyone!0 -
Oooops, a few "catch-up" work outs I have to post
I have completed my first week of SL and today I'm doing workout B (yeeeey) I've now ordered some 1.25kg weight plates of my own because my gym only has 2.5kg increments and 5kg each time for each exercise feels like a lot to mefor now so I've been working on the form in the meantime... But I have noticed that the weight is starting to feel much more manageable so it's time to put it up (my plates should arrive tomorrow):
10/07/2014
My first workout B, I loved it! (apart from the squats...)
-Squats: after the warmup, did one "set" with 25kg but I thought I couldn't go up so I had to deload and completed the other 4 sets at 20kg. We found we could improvise a squat rack in the functional room of my gym so no more Smith machine, yeeeey
-OHP: bloody hell this one felt heavy! I couldn'tlift even the bar... so I used a 15kg fixed barbell, booo, 5x5
-Deadlift: I enjoyed this one... a LOT! Could complete all 5x5 at 40kg
13/07/2014
Second workout A alone in the gym as a big girl so no spotters or people who could come to the rescue. Had been thinking about the roll of shame and getting stuck in bench press but it went well and @willrun4bagels gave me a very good tip about breathing correctly and focusing I'll definitely use in future workouts!
-Squats: 5x5 at 20kg
-Bench press: 5x5 at 20kg (this one did feel easy, I could feel it, so almost no rest between sets, can't wait to get my new weight plates so I can finally increase the weight!)
-Barbell row: sort of 5x5 at 30kg... I hate this one with all my heart really, probably even more than squats. I must be doing something wrong because it just feels almost impossible (and I know I can deadlift more weight quite easily, although I know they are completely different).
One question for you all, see what you think! I have a volunteering event this weekend and by the time I'm finished, the gym is already closed so I'm thinking about my third workout of the week. The two options I have left are:
-Option 1: double workout on Thursday if I can handle it, full workout A first + full workout B after
-Option 2: no rest day, workout A on Thursday, workout B on Friday.
Does any of these options sound better than the other? Thanks everyone! 0 -
Workout B (Tues)
squats 5 X 5 - 135
overhead press 5 x 5 - 55
barbell rows 5 X 5 - 75
reverse curls 5 x 5 - 60
underhand bicep curls 5 x 5 - 85
Dumbbell side bend - 5 x 10 - 40
dumbbell skier swings - 5 x 10 - 40
flys 5 x 5 - 400
