CSD StrongDad Program: Dec. 24, ’13

rundmcxmas

Time for a 2 week blitz while the schedule’s a bit “lighter”!

Tue, Dec 24, 2013   0:17 (11:58 AM – 12:15 PM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Bench Press (Dumbbell, Incline)

1RM: 79.4×2

Ttl Weight: 1,350

Ttl Reps: 9

Avg Weight: 150

1 75×2 × 3 90 94% 33.3%
2 75×2 × 3 90 94% 33.3%
3 75×2 × 3 90 94% 33.3%

2 Chin-ups (Front, Close Grip)

Body Weight ⊕

1RM: 222+70

12/7/13: 222+88

Ttl Weight: 5,304

Ttl Reps: 22

Avg Weight: 241.1

1 × 5 60 72% 20.9%
2 × 5 90 72% 20.9%
3 × 3 90 72% 12.6%
4 +25 × 3 90 80% 14.0%
5 +45 × 3 90 86% 15.1%
6 +70 × 1 90 94% 5.5%
7 +70 × 1 90 94% 5.5%
8 +70 × 1 90 94% 5.5%

3 Machine Chest Press (Incline)

1RM: 100

Ttl Weight: 750

Ttl Reps: 15

Avg Weight: 50

1 25 × 5 60 25% 16.7%
2 45 × 5 60 45% 30.0%
3 70 × 3 60 70% 28.0%
4 90 × 1 60 90% 12.0%
5 100 × 1 60 100% 13.3%
6 100 60 100% 0.0%

4 Preacher Curls – Hammer

Very easy

1RM (1)

Ttl Weight: 1,580

Ttl Reps: 30

Avg Weight: 52.7

1 35 × 12 60 26.6%
2 60 × 10 60 38.0%
3 70 × 8 60 35.4%

12/24/13 – All exercises (lb)

Total weight 8984 lb
Lats 5304 lb
Pecs 2100 lb
Biceps 1580 lb

Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Trapezius (Traps), Posterior Deltoids (Rear Delts), Shoulders


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

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