Falufalump Works Out:

[Falufalump]

4/12/13

A. Box Squats:barx8, 65x5, 85x5, 95x5, 115x5, 135x2x8
B. Split Squats:15x6, 20x6, 25x6
C. Back Raises:BWx15x3
D. Pallof Press:15x10x3

Notes: Squats were too slow, but I was being stubborn about the weight. Back raises need a little more technique, trying to really focus on squeezing glutes at the top. Last set felt best, was starting to really feel it. Love pallof presses.

 

[Falufalump]

4/14/2013

A. Bench Press:barx8, 65x12, 75x5, 85x5, 95x3x5
B1. DB Bench:30x10x5
B2. DB Rows:35x12x5
C1. Push downs:20x15x3
C2. Face Pulls:20x20x3

Notes:Did side lying windmills during bench sets, felt great to loosen up. Bench was slow, but technique feels better than ever. Got a pretty good pump today, which is to be expected considering the volume was very high for me.

 

[Falufalump]

4/15/13

A. Squat:barx8, 65x8, 95x6, 115x5, 135x3, 155x3, 175x3x2
B. Deadlift:135x5, 155x5, 175x3, 195x3, 210x3x2
C1. Split Squats:20x6x3
C2. Single Leg Deadlift:20x10x3
C3. Reverse Crunches:10x3

 

[Falufalump]

4/17/2013

Press:barx12, 65x8, 75x5, 85x5, 90x3x2
Dips:BWx10x4
Chin ups:3, 3, 4, 3, 1, and 3 negatives
DB Shrugs:45x15x3

Notes:Joint soreness in chest during dips, so did not do a fifth set. I should do more thoracic mobility work.

 

[Falufalump]

4/19/2013

A. Box Squat:barx6, 65x5, 95x6, 115x8, 135x5, 155x5, 175x2x6
B. Back Raises:BWx15, 10x15x2
C. BW Leg Curl:12x3
D1. Pallof Presses:20x10x3
D2. Rope waves:30 sec.x3

 

[Falufalump]

4/21/2013

A. Pressbarx12, 55x12, 65x8, 75x3x4
B1. Pushdowns25x12x3, 20x9
B2. Face Pulls25x20x3

NotesStart of a deload week :-].

 

[Falufalump]

4.22.13

A. Deadlift:135x12, 145x8, 155x6, 160x3x2
B. Single Leg Deadlifts:barx10x2
C. Reverse crunches:15x3

Notes:Abs on fire from the crunches, I am so weak in that area. Hamstrings fried from Friday. Warmed up well.

 

[Falufalump]

4.25.13

A1. Press:barx12, 55x12, 65x8, 75x3x2
A2. Chins:3, 3, 3, 3, 3, 2

Notes: Pressed for time >.<. Chin ups are making progress again.

 

[Falufalump]

4.28.13

A. Benchbarx12, 55x10, 65x8, 75x5, 85x3x8
B. DB Incline Press:30x12x3
C. Chest Supported Row:70x8x3 (machine)
D. Tricep Extensions:40x10x3 (machine)
E. Face Pulls:20x20x3

Notes:Did everything like a jumbled up circuit, only took about 30-40 min. in the gym total.

 

[Falufalump]

4.29.13

A. Squat:barx8, 95x8, 115x5, 135x5, 155x3, 175x3x2
B. Deadlift:135x8, 155x5, 185x3, 210x2x2
C. Swings:35x15x3
D. Reverse Crunches:15

Notes:Had to cut out early to get to class. Squats felt good, easier than the box squats, however my left knee valgused on third rep of last set. I could improve that pattern.

 

[Falufalump]

5.1.13

A. Press:barx12, 65x10, 85x5, 90x3x2
B. Dips:10x3
C. Chins:3x4, 1, 3, 1, 2, 2.
D. DB Shrugs:45x15x3

Notes:Did Chins throughout the workout, to help get more reps in.

 

[Falufalump]

5.3.13

A. Box Squat:barx12, 65x12, 95x10, 115x2x8
B. Step Ups:BWx6, 15x6x2
C. Back Raises:BWx15, 10x15, 25x15
D. Barbell Rainbows:barx10x3

Notes:Barbell rainbows are http://www.youtube.com/watch?v=nk7RksvqGQs
That exercise.

 

[Falufalump]

5.5.13

A1. Press:barx12, 55x12, 65x3x6
A2. Chest Supported Rows:30x8x3, 35x8
B1. DB Bench Press:30x12, 35x12x3
B2. Face Pulls:20x20, 25x20x2
C1. Tricep Extensions:40x10, 55x10, 50x10
C2. Standing Glute Kickback machine:50x20x2

Notes:Added in the glute work just for fun, light and focused on the concentric. The weight in the tricep extensions only went down because before I had the five pound add on, on accident, and didn't notice it was no longer there in my third set.

 

[Falufalump]

5.6.13

A. Deadlift: 135x5, 185x3, 210x1x2
B. Squat: barx5, 135x5, 175x2x2
C. Swings: 45x15x3
D. Reverse Crunches: 15x3

Notes: Super rush job workout! Got swung a couple times during swings. Still working technique out on these.

 

[Falufalump]

5.8.13

A. Press: barx12, 65x12, 90x3x2
B. Feet-elevated push-ups: 12, 15, 11
C. Chins:5, 4, 2, 3, 3, 1, 1, 1, 1
D. DB Shrugs: 50x15x3

 

[Falufalump]

5.10.13

A. Box Squats: barx8, 95x12, 115x8, 125x2x8
B. Step-Ups: 25x6x2, 20x6
C. Back Raise: 10x15x3
D. Pallof Press: 20x10, 15x10
E. Front Plank: one minute.

Notes: Squats felt very fast, nearly jumping out of the hole. Step-ups were nearly grinding on some reps. Getting good glute activation on my back raises. Pallofs were dragging me around.

 

[Falufalump]

5.11.13

A. Press: barx12, 55x12, 65x12, 75x3x5
B1. DB Bench: 35x12x3, 40x12x2
B2. Seated Row: 70x8, 85x9, 85x3
C1. Triceps Extensions: 45x10, 50x10x2
C2. Face Pulls: 20x20x3

Notes: Press felt great today. Very light, may need to adjust training max mid-plan, because it feels so easy. Used a longer rope for face pulls, and was able to get a better external rotation, felt very nice.