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Hiking:
- 1:38:00 || 3.5 mi || 119 BPM || Mountains! || 25 lb
- Blue Mtn – Up south end trail to road, then to summit. Down road.
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Running:
- 0:13:00 || 1.2 mi || flat
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Walking:
- 0:40:00 || 2.2 mi || flat
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Chin-Up:
- 5 reps
- 3 reps || weighted || 70 lb
- 3 reps || weighted || 60 lb
- 4 reps || weighted || 50 lb
- 10 reps
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Body Weight Squat:
- 20 reps
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Barbell Squat:
- 95 lb x 8 reps
- 135 lb x 4 reps
- 185 lb x 8 reps
- 95 lb x 20 reps
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Barbell Curl:
- 58 lb x 10 reps
- 78 lb x 12 reps
- 78 lb x 10 reps
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Plate Pinch:
- 25 lb x 75 sec
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Walking:
- 0:20:00 || 1 mi || flat
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Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- Notes:
- DOMS Damage Control
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Walking:
- 0:40:00 || 2.2 mi || flat (+81 pts)
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Elbow-Supported Dumbbell External Rotation:
- 10 lb x 12 reps (+18 pts)
- 10 lb x 12 reps (+18 pts)
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Internal Shoulder Cuff Rotation (Lucky Cat):
- 10 lb x 10 reps
- 10 lb x 10 reps
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Cable External Rotation:
- 20 lb x 10 reps
- 20 lb x 10 reps
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Barbell Bench Press:
- 95 lb x 8 reps
- 135 lb x 4 reps
- 185 lb x 4 reps
- 205 lb x 1 reps
- 225 lb x 5 reps
- Notes:
- Disappointed with 225 x 5. Was hoping for a set of 8 or so, but had a hard time controlling the weight. Will try 210 for max reps next week.
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Dumbbell Bench Press:
- 55 lb x 12 reps
- 55 lb x 12 reps
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Standing Barbell Shoulder Press (OHP):
- 40 lb x 10 reps
- 75 lb x 7 reps
- 105 lb x 4 reps
- 115 lb x 5 reps
- 105 lb x 6 reps
- 95 lb x 6 reps
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Body Weight Squat:
- 25 reps
- 25 reps
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Walking:
- 0:20:00 || 1 mi || track
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Body Weight Squat:
- 25 reps
- 25 reps
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Walking:
- 0:40:00 || 2.2 mi || flat
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Barbell Deadlift:
- 95 lb x 10 reps
- 135 lb x 8 reps
- 185 lb x 6 reps
- 235 lb x 4 reps
- 275 lb x 10 reps
- 265 lb x 7 reps
- 235 lb x 10 reps
- Notes:
- Set 5(275)- used hooks
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Dips – Chest Version:
- 8 reps (+29 pts)
- 8 reps || weighted || 50 lb
- 8 reps || weighted || 35 lb
- 16 reps
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Wide-Grip Pull-Up:
- 11 reps
- 8 reps
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Hiking:
- 1:15:00 || 2 mi || moderate hills || 25 lbPrado Lane family walk