January fitness update: 1/16-1/31

I keep track of all my workouts in fitocracy.  If you would like to join fitocracy and view my workouts there, here’s the link to my page.  If not, I’ve included them here.  My workouts for the second half of January:

1/16/2013: Running and Weightlifting
4.1 miles: 42:51

BB-BP: 70 lbs 3sX5r
BB-DL: 95 lbs 3sX5r (I thought I was using a 50 lb bar, but I don’t think I was)
BB-S:  95 lbs 3sX5r (I thought I was using a 50 lb bar, but I don’t think I was)
DB-C: 20 lbs 3sX5r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/17/2013: Rest!

1/18/2013: Weightlifting
BB-DL: 100 lbs 3sX5r
BB-OHP: 55 lbs 1sX5r, 2sX4r (failed on the last rep for the last two sets)
BB-S: 100 lbs 3sX5r
DB-C: 20 lbs 3sX5r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/19/2013: Running
6 miles: 57:50

1/20/2013: Weightlifting
BB-BP: 75 lbs 1sX5r, 1sX3r, 70 lbs 2sX5r
BB-DL: 105 lbs 3sX5r
BB-S: 105 lbs 3sX5r
DB-1 Arm Row: 20 lbs 3sX10r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/21/2013: Running
5 miles: 53:55

1/22/2013: Running
4 miles: 40:24

1/23/2013: Running and Weightlifting
5 miles: 52:29

BB-DL: 110 lbs 3sX5r
BB-OHP: 55 lbs 3sX5r
BB-S: 110 lbs 3sX5r
DB-C: 20 lbs 3sX6r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/24/2013 – Rest!

1/25/2013: Weightlifting
BB-BP: 45 lbs 1sX5r, 75 lbs 3sX5r
BB-DL: 115 lbs 3sX5r
BB-S:  45 lbs 1sX5r, 115 lbs 3sX5r
DB-C: 20 lbs 3sX6r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/26/2013: Running
7 miles: 1:09:09

1/27/2013: Weightlifting (feeling a bit weak today…)
BB-DL: 115 lbs 3sX5r
BB-OHP: 55 lbs 2sX5r, 55 lbs 1sX2r, 50 lbs 1sX5r
BB-Pendlay Row (BB-PR): 45 3sX5r
BB-S: 115 lbs 1sX5r, 115 lbs 1sX4r, 110 lbs 1sX5r
DB-C: 20 lbs 3sX6r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/28/2013: Running
5.1 miles: 54:42

1/29/2013: Running
4 miles: 40:31

1/30/2013: Running and Weightlifting
5.1 miles: 54:52

BB-BP: 45 lbs 1sX5r, 75 lbs 3sX5r
BB-DL: 95 lbs 1sX5r, 120 lbs 3sX5r
BB-PR: 55 lbs 3sX5r
BB-S:  45 lbs 1sX5r, 115 lbs 1sX5r, 115 lbs 1sX3r, 100 lbs 2sX5r
DB-C: 20 lbs 3sX7r
DB-SB: 20 lbs 3sX15r
RT: 20 lbs 3sX15r

1/31/2013: Rest (sometimes these are the hardest days, they make me feel lazy)

Total achievements for the second half of January:

BB-BP: 70 lbs -> 75 lbs
BB-DL: 95 lbs -> 12o lbs
BB-OHP: 55 lbs -> 55 lbs (No Change)
BB-S: 95 lbs -> 115 lbs

Running: 45.3 miles

Progress towards 2013 fitness goals:

BB-BP: 61.5% of BW
BB-DL: 98.4% of BW
BB-S: 94.3% of BW

Running: 6.83% of 1000 mi goal (Still a little behind schedule, but I am catching up!)

Fun facts:

I can now bench press a large adult male key deer
I can squat and deadlift a medium-sized male sun bear
I can overhead press a female basset hound

I can bench press this!

I can bench press this!

Abbreviations:

BB = Barbell
BP = Bench Press
C = Curl
DB = Dumbbell
DL = Deadlift
OHP = Overhead Press
PR = Pendlay Row
RT = Russian Twist
S = Squat
SB = Side Bend

Advertisements

Leave a comment

Filed under Exercise, Fitness, Pictures, Weekly Update

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s