8/1/14 - General Training

Today, I worked out twice. I did a long workout at the gym and a small workout at home.

Warm Up

Barbell Bench Press- 45lbs, 135lbs, and 225lbs- 10 reps, and 275lbs- 5 reps

Gym Workout

Barbell Bench Press- 315lbs- 1 rep, 3 sets- 335lbs- 1 rep, and  2 sets- 300lbs- 6 reps
2" Deficit Barbell Deadlifts - 185lbs and 295lbs- 5 reps, 395lbs and 465lbs- 1 rep- Double Overhand Grip, 535lbs- 1 rep- Over Under Grip, 590lbs and 610lbs- 1 rep- Belt and Straps
2" Deficit Stiff Legged Deadlifts- 3 sets- 415lbs- 5 reps- Double Overhand Grip and Beltless
Supinate Grip Cable Rows with 4orce Grips- 110lbs, 150lbs, 190lbs, and 2 sets- 210lbs- 12 reps
Double Mini Band Triceps Extensions- 2 sets- 100 reps
Isometric Mini Band Pull Aparts- 3 sets- 30 seconds per set
Hip Thrusts + Leg Curls on Stability Ball- 2 sets- 30 reps
Crunch with Ankle Touches- 2 sets- 30 reps

Home Workout

50 Triangles
50 Shrimps
50 Bridges
Corrective Stretching- 10 minutes