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Running
- 00:20:42 | 2.4 mi 285
- http://nikeplus.nike.com/plus/activity/running/AnarchyintheSK/detail/2140167645
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Pull-Up
- 5 reps 48
- 5 reps 48
- 3 reps 32
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Hanging Straight Leg Raise
- 5 reps 5
- 5 reps (PR) 5
- 3 reps 5
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Bent Over Barbell Row
- 55 lb x 20 reps 28
- 55 lb x 17 reps 27
- 55 lb x 15 reps 27
- 55 lb x 12 reps 26
- 55 lb x 10 reps 25
- Now for the real workout of the day. Superset these with seated side lateral raises.
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Seated Side Lateral Raise
- 10 lb x 15 reps 8
- 10 lb x 15 reps 8
- 10 lb x 15 reps 8
- 10 lb x 15 reps 8
- second half of Row supersets
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Barbell Corner Row
- 50 lb x 16 reps (PR) 26
- 50 lb x 15 reps 26
- 50 lb x 12 reps 25
- 50 lb x 10 reps 24
- superset with push ups
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Push-Up
- 15 reps 22
- 15 reps 22
- 13 reps 19
- 12 reps 18
- 12 reps 18
- 8 reps 12
- 8 reps 12
- 10 reps 15
- sets 1 - 3 were superset with Corner Rows, sets 4 - 6 were superset with dumbbell pull overs, sets 7 and 8 were narrow knuckle pushups superset with barbell curls against and incline bench(spider curls in the magazine description)
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Other Weightlifting
- 20 lb x 12 reps 11
- 20 lb x 12 reps 11
- 20 lb x 10 reps 10
- 20 lb x 10 reps 10
- bench supported dumbbell rows, superset with incline dumbbell bench press
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Incline Dumbbell Bench Press
- 25 lb x 15 reps 47
- 25 lb x 15 reps 47
- 25 lb x 15 reps 47
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Bent-Arm Dumbbell Pullover
- 25 lb x 12 reps 19
- 25 lb x 9 reps 18
- 25 lb x 12 reps (PR) 19
- 25 lb x 8 reps 17
- superset with pushups off of a bench
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Hyperextension
- 6 reps 5
- 4 reps 5
- 8 reps 5
- 8 reps (PR) 5
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Barbell Curl
- 40 lb x 16 reps 16
- 40 lb x 7 reps 14
- 40 lb x 10 reps 15
- superset with bench dips
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Bench Dip (Seated Dip)
- 10 reps 13
- 8 reps 10
- 8 reps 10
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Barbell Curls Lying Against An Incline
- 20 lb x 15 reps 9
- 20 lb x 15 reps (PR) 9
- 20 lb x 12 reps 9
- superset with narrow knuckle pushups(these are spider curls according to the magazine description)
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Standing Zottman Dumbbell Curls
- 20 lb x 12 reps (PR) 23
- 20 lb x 10 reps 23
- 20 lb x 8 reps 22
- superset with dumbbell kickbacks
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Tricep Dumbbell Kickback
- 10 lb x 12 reps 21
- 10 lb x 10 reps 20
- 10 lb x 10 reps 20
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Dumbbell Bicep Curl
- 25 lb x 14 reps (PR) 29
- supposed to do rest pause to 35 reps, fail
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Seated Palm-Up Barbell Wrist Curl
- 30 lb x 15 reps 10
- 30 lb x 15 reps (PR) 10
- 30 lb x 12 reps 9
- superset with seated palm down barbell wrist curl
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Seated Palms-Down Barbell Wrist Curl
- 30 lb x 5 reps 8
- 30 lb x 5 reps (PR) 8
- 30 lb x 3 reps 6
- wow, that's a pretty glaring weak spot
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Weighted Lying Leg Raise
- 5 reps 6
- 7 reps 7
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Exercise Ball Crunch
- 31 reps (PR) 18
- 23 reps 13