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22,000 feet
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Concourse
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Friday Workout (2013-05-17)
Workout Duration: 45 minutes
| Push Press | 95 lbs x 3 Reps 95 lbs x 3 Reps 95 lbs x 3 Reps 95 lbs x 3 Reps 95 lbs x 3 Reps |
| Dumbbell Press | 30 lbs x 10 Reps 30 lbs x 10 Reps 30 lbs x 10 Reps |
| Dumbbell Lateral Raise | 15 lbs x 12 Reps 15 lbs x 12 Reps 10 lbs x 12 Reps |
| Side Planks | 1 minute 30 seconds 1 minute |
| Ab Wheel (from feet) | Skipped. Not yet strong enough to attempt one. |
| Ab Wheel (from knees) | 25 Reps |
Thursday Workout (2013-05-16)
Workout Duration: 65 minutes
| Deadlift | 165 lbs x 2 Reps 165 lbs x 2 Reps 165 lbs x 2 Reps 165 lbs x 2 Reps 165 lbs x 2 Reps (did an extra set by accident) |
| Power Clean | 85 lbs x 3 Reps 95 lbs x 3 Reps 95 lbs x 3 Reps 95 lbs x 3 Reps |
| Squat | 65 lbs x 20 Reps 65 lbs x 20 Reps 65 lbs x 20 Reps |
| Shrug | 130 lbs x 8 Reps 130 lbs x 8 Reps |
| Dumbbell Row | 45 lbs x 8 Reps 45 lbs x 8 Reps 45 lbs x 8 Reps 50 lbs x 8 Reps |
| Weighted Pull-ups | 5 lbs x 5 Reps 5 lbs x 5 Reps 5 lbs x 5 Reps 5 lbs x 5 Reps 5 lbs x 5 Reps |
| Hammer Curls | 30 lbs x 6 Reps 30 lbs x 6 Reps |
Tuesday Workout (2013-05-14)
Workout Duration: 65 minutes
| Bench Press | 105 lbs x 6 Reps 105 lbs x 6 Reps 115 lbs x 6 Reps 115 lbs x 6 Reps |
| Dips | 22 Reps 12 Reps 10 Reps |
| Incline Dumbbell Bench | 30 lbs x 8 Reps 30 lbs x 8 Reps 35 lbs x 8 Reps 35 lbs x 8 Reps |
| Incline Flys | 15 lbs x 10 Reps 20 lbs x 10 Reps 20 lbs x 10 Reps |
| Knees to Elbows | 10 Reps 10 Reps 10 Reps |
| Ab Wheel | 12 Reps 12 Reps 9 Reps |
Monday Workout (2013-05-13)
Current Weight: 133 lbs
Workout Duration: 65 minutes
| Squat | 125 lbs x 5 Reps 125 lbs x 5 Reps 125 lbs x 5 Reps 125 lbs x 5 Reps 125 lbs x 5 Reps |
| Romanian Deadlift | 135 lbs x 8 Reps 135 lbs x 8 Reps 135 lbs x 8 Reps |
| Front Squat | 55 lbs x 10 Reps 65 lbs x 10 Reps 65 lbs x 10 Reps |
| Split Squat | 15 lbs x 8 Reps 20 lbs x 8 Reps 20 lbs x 8 Reps |
| Standing Calf Raises | 140 lbs x 8 Reps 140 lbs x 8 Reps 140 lbs x 8 Reps |
| Hammer Curls | 35 lbs x 6 Reps 35 lbs x 6 Reps 30 lbs x 6 Reps |
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