Birth day workout

Took the day off yesterday for my birthday (never had a day for my birthday off before) to do do whatever which is when I decided to head up to Madison and workout at Madtown Fitness — even though it was a deload week. I just hit squats hard, deloaded push press and barbell rows and some shoulder work.

  1. Squat: 135×7,7, 150×5, 185×5, 225×5, 275x6x6, 315x4x4, 365×2,1, 225×16.
  2. Push Press: 45×7, 65×5, 80×5, 95×5.
  3. Barbell Row: 95×5,5, 100×5, 120×5.
  4. Seated Cable Row: 72×12, 108x4x12.
  5. Seated DB Curls: 25×20, 25×15, 30×10, 35×8, 20×15.
  6. Shoulder SS: Lateral, front raises, Cable face pullers 3 sets.
  7. Rear DB Flyes: 25×12, 30×10, 35×8, 40×6, 45×5.

I left sweaty and feeling like I had put in a long workout. I was at Madtown Fitness for over two hours. The owner is a stand-up guy and from the village I now live in so we knew lots of the same people. I also ran into John Haack (83kg IPF lifter) who trains there. Totally humble guy and strong as fuck. I hope I can train up again up there in the future.

Great way to spend a birthday!


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