Sunday, October 7, 2007


This morning was my scheduled strength workout.  The running plus walking yesterday left my back a little stiff, so I decided to take the time to enjoy my Sunday workout.  It went like this:

Clean up and Sweep Garage
Receive Groceries, drink free Energy Drink
Front Squats: 3 x 45, 65, 85, 95, 105, 115; 1 x 125, 135
18" DO Axle Deadlifts: 3 x 73, 123, 143, 163, 183; 1x 193, 203; Miss x 213
Chins (alternate sets with presses): 1, 1, 1, 1, 3
Bottoms Up Kettlebell Press: 3/3 x 12k, 16k, 20k, 20k, 20k
Rack Walk with 20k Kettlebells: 75ft
Farmers Walk with 20k Kettlebells: 75ft
Windmills: 3/3 x 10k, 12k, 16k PR

The whole workout went very well.  I didn't push anything and just focused on getting work in.  It took time for the front squats to loosen my hips up, but I actually got some squats in.  I am annoyed at missing the final axle lockout, but my hands were tired from the other work.  3 reps on the chins surprised me.

Another interesting outcome of this workout is that I did most of it barefoot, due to concerns over the old shoes I was wearing.  Sure enough, when I put them back on to do the weighted walks, I could feel my left foot immediately start rolling to the outside.  I did the walks slowly, but barefoot instead.  The old shoes have to be retired.

The windmills actually felt very strong on my left shoulder.  I could have done more weight.  Righty I was at my limit, so I decided to call it a day.