Workouts ’13: Week of Apr 21

  • Walking:
    • 0:35:00 || 2.2 mi
  • Barbell Squat:
    • 45 lb x 12 reps
    • 95 lb x 12 reps
    • 135 lb x 6 reps
    • 170 lb x 20 reps
    • 155 lb x 20 reps
    • Notes:
      • Widowmakers… it’s a ‘light’ legs week with a big upcoming hike.
  • Chin-Up:
    • 12 reps
    • 12 reps
    • 10 reps
    • 10 reps
    • 8 reps
  • Seated Hammer Dumbbell Curl:
    • 25 lb x 15 reps
    • 25 lb x 15 reps
    • Notes:
      • Seated hammers, b/c light headed from widowmakers
  • Walking:
    • 0:35:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 35 lb x 10 reps
    • 50 lb x 10 reps
    • 70 lb x 4 reps
    • 80 lb x 2 reps
    • 90 lb x 1 reps
    • 100 lb x 6 reps
    • 90 lb x 9 reps
    • 65 lb x 12 reps
  • Seated Dumbbell Shoulder Press:
    • 35 lb x 10 reps
    • 40 lb x 8 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps

Apr 25, 2013

  • Walking:
    • 0:35:00 || 2.2 mi || flat
  • Barbell Deadlift:
    • 95 lb x 12 reps
    • 135 lb x 10 reps
    • 185 lb x 6 reps
    • 225 lb x 12 reps
    • 225 lb x 12 reps
    • 225 lb x 12 reps
    • 135 lb x 20 reps
    • Notes:
      • Short week. Legs still sore from Monday squats, so going lighter weight. Big hike Sunday.
  • Reverse Grip Triceps Pushdown:
    • 85 lb x 12 reps
    • 130 lb x 12 reps
    • 130 lb x 12 reps
    • Notes:
      • Instead of dips. Lifting partner dealing with shoulder issues
  • Lat Pulldown:
    • 120 lb x 12 reps
    • 120 lb x 10 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps

Workouts ’13: Week of Apr 14

  • Chin-Up:
    • 8 reps
    • 3 reps || weighted || 70 lb
    • 4 reps || weighted || 55 lb
    • 4 reps || weighted || 50 lb
    • Notes:
      • Set 2 (70), thought I was doing 60lbs, not 70.
      • Sets 3 & 4 (55, 50), really close to 5 reps (95%).
      • Next week try 60, 55, 50.
  • Hammer Dumbbell Curl:
    • 40 lb x 8 reps
    • 35 lb x 10 reps
  • Barbell Squat:
    • 45 lb x 12 reps
    • 95 lb x 10 reps
    • 135 lb x 6 reps
    • 185 lb x 4 reps
    • 205 lb x 1 reps
    • 225 lb x 6 reps
    • 205 lb x 8 reps
    • 185 lb x 10 reps
    • Notes:
      • Legs/Hips sore from Saturday’s hike, but I’m happy with my top set (225×6). Try 225 x 8 next week.
  • Barbell Curl:
    • 58 lb x 10 reps
    • 78 lb x 10 reps
    • FAT bar curls for Grip
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Hiking:
    • Prado Lane Hike with dogs || 48:00 || 1.9 mi || steep hills
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 1:00:00 || 3.7 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 35 lb x 10 reps
    • 55 lb x 8 reps
    • 70 lb x 4 reps
    • 85 lb x 1 reps
    • 95 lb x 8 reps
    • 85 lb x 9 reps
    • 75 lb x 7 reps
    • Notes:
      • Had a hard time controlling the weight on the last set. Shoulders seemed to give out before my chest/arms did.
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 4 reps
    • 105 lb x 6 reps
    • 95 lb x 7 reps
    • 85 lb x 8 reps
    • Notes:
      • Shoulders very sore now
  • Dumbbell Shrug:
    • 80 lb x 20 reps
    • 90 lb x 12 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:20:00 || 2 mi || flat
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:40:00 || 3.2 mi || flat
  • Barbell Deadlift:
    • 95 lb x 10 reps
    • 135 lb x 10 reps
    • 185 lb x 6 reps
    • 235 lb x 2 reps
    • 275 lb x 13 reps
    • 255 lb x 10 reps
    • 245 lb x 8 reps
    • Notes:
      • hooks used – set 7 (275) Got tired fast after top set
  • Reverse Grip Triceps Pushdown:
    • 85 lb x 12 reps
    • 145 lb x 10 reps
    • 145 lb x 10 reps
    • Notes:
      • Instead of dips. Lifting partner dealing with shoulder issues
  • Lat Pulldown:
    • 120 lb x 10 reps
    • 120 lb x 10 reps
  • Plate Pinch:
    • 25 lb x 65 sec
    • 25 lb x 15 sec
  • Hiking:
    • Blue Mtn. (Up shortcut & across to road)|| 0:32:32 || 1.6 mi || 136 BPM

LeanGains Journal: Round III

Week 1: Mar 24 – Mar 30, 2013

Diet

First week back to counting calories and carb/fat cycling. I’ve enjoyed the increase in calories over the previous cycle, but having a hard times dealing with carb cravings (grains & starches).

Diet-wise, I treated M, W, F as training days, but planned to train M, T, W. Due to schedule issues, I  needed to train at the beginning of the week, but wanted to carb load the day before my hike.

Carbs (g) Protein (g) Fat   (g) Calories Eaten
Average 217 192 71  2219 kCal
Rest Day 82 191 99  1949 kCal
Training 352 194 42  2489 kCal
Total v. Goal -2%
 -1% +4%1 -1%

1 Fat is within acceptable range, but I would like to reduce it, or maybe start tracking good fat v. bad fat

Training

  • Week 1 Training Log
    • Deload week and moved leg workouts to beginning of week (hike Saturday)
  • Hike
    • Skyline Trail || 11.1 mi, 8000 ft climbing || 8h 45m || 135 Average BPM || 25 lb pack

Continue reading →

Workouts ’13: Week of Apr 7

  • Chin-Up:
    • 20 reps
    • 12 reps
    • 10 reps
    • Notes:
      • At home workout today
  • Body Weight Squat:
    • 75 reps
    • 50 reps
    • 50 reps
    • Notes:
      • At home workout today
  • Flexed-Arm Hang:
    • 35 sec
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 35 lb x 10 reps
    • 50 lb x 8 reps
    • 70 lb x 4 reps
    • 80 lb x 2 reps
    • 90 lb x 10 reps
    • 80 lb x 10 reps
    • 70 lb x 7 reps
    • Notes:
      • Shoulders sore for last 2 sets
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 7 reps
    • 85 lb x 10 reps
    • Notes:
      • Shoulder sore from bench. Taking it easy and focusing on form.
  • Body Weight Squat:
    • 25 reps
  • Walking:
    • 0:40:00 || 3.2 mi || flat
  • Barbell Deadlift:
    • 95 lb x 10 reps
    • 135 lb x 10 reps
    • 185 lb x 6 reps
    • 235 lb x 2 reps
    • 275 lb x 1 reps
    • 300 lb x 6 reps
    • 275 lb x 6 reps
    • 245 lb x 14 reps
    • Notes:
      • hooks used – set 6 (300) and set 7(275) Repeat same weights/reps next week
  • Reverse Grip Triceps Pushdown:
    • 70 lb x 18 reps
    • 130 lb x 12 reps
    • 130 lb x 12 reps
    • Notes:
      • Instead of dips. Lifting partner dealing with shoulder issues
  • Lat Pulldown:
    • 120 lb x 10 reps
    • 120 lb x 9 reps
  • Barbell Shrug:
    • 108 lb x 18 reps
    • 128 lb x 12 reps
    • 128 lb x 8 reps
    • Notes:
      • FAT bar for grip strength
  • Hiking:
    • 2:45:00 || 6.2 mi || 145 BPM || Mountains! || 45 lb
      • Icehouse Canyon with kiddo in the kid carrier!

Workouts ’13: Week of Mar 31

  • Body Weight Squat:
    • 20 reps (+13 pts)
  • Barbell Squat:
    • 135 lb x 8 reps (+75 pts)
    • 185 lb x 6 reps (+98 pts)
    • 205 lb x 1 reps (+58 pts)
    • 215 lb x 6 reps (+120 pts)
    • 205 lb x 8 reps (+120 pts)
    • 135 lb x 12 reps (+79 pts)
  • Chin-Up:
    • 8 reps (+54 pts)
    • 2 reps || weighted || 75 lb (+60 pts)
    • 2 reps || weighted || 65 lb (+53 pts)
    • 4 reps || weighted || 50 lb (+73 pts)
    • 10 reps (+64 pts)
  • Barbell Curl:
    • 48 lb x 10 reps (+16 pts)
    • 78 lb x 8 reps (+19 pts)
    • 68 lb x 10 reps (+18 pts)
    • 48 lb x 10 reps (+16 pts)
    • FAT bar
  • Hiking:
    • 0:53:00 || 2 mi || Mountains! || 25 lb (+85 pts)
  • Walking:
    • 0:38:00 || 2 mi || flat (+68 pts)
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps (+18 pts)
    • 10 lb x 12 reps (+18 pts)
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps (+20 pts)
    • 10 lb x 10 reps (+20 pts)
  • Cable External Rotation:
    • 20 lb x 10 reps (+9 pts)
    • 20 lb x 10 reps (+9 pts)
  • Dumbbell Bench Press:
    • 35 lb x 10 reps (+50 pts)
    • 55 lb x 8 reps (+63 pts)
    • 75 lb x 4 reps (+66 pts)
    • 85 lb x 2 reps (+56 pts)
    • 100 lb x 6 reps (+108 pts)
    • 90 lb x 7 reps (+98 pts)
    • 80 lb x 7 reps (+86 pts)
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps (+58 pts)
    • 75 lb x 6 reps (+64 pts)
    • 95 lb x 2 reps (+47 pts)
    • 105 lb x 6 reps (+78 pts)
    • 95 lb x 6 reps (+73 pts)
  • Walking:
    • 0:40:00 || 2.5 mi || flat (+111 pts)
  • Barbell Deadlift:
    • 95 lb x 10 reps (+59 pts)
    • 135 lb x 10 reps (+77 pts)
    • 185 lb x 6 reps (+98 pts)
    • 235 lb x 2 reps (+87 pts)
    • 275 lb x 1 reps (+93 pts)
    • 295 lb x 6 reps (+206 pts)
    • 275 lb x 6 reps (+180 pts)
    • 240 lb x 12 reps (+161 pts)
    • Set 6 (275 x 6) failed grip
  • Triceps Pushdown – V-Bar Attachment:
    • 70 lb x 15 reps (+13 pts)
    • 100 lb x 5 reps (+13 pts)
    • 130 lb x 12 reps (+19 pts)
    • 130 lb x 12 reps (+19 pts)

Workouts ’13: Week of Mar 24

DELOAD WEEK!

  • Trap Bar Deadlift:
    • 95 lb x 10 reps
    • 145 lb x 10 reps
    • 175 lb x 8 reps
    • 175 lb x 8 reps
    • 175 lb x 8 reps
  • Hammer Dumbbell Curl:
    • 25 lb x 8 reps
    • 40 lb x 8 reps
    • 40 lb x 8 reps
    • 40 lb x 8 reps
  • Walking:
    • 1:00:00 || 3.2 mi || flat

Mar 26, 2013

  • Walking:
    • 1:00:00 || 3 mi || flat
  • Chin-Up:
    • 16 reps || weighted || 10 lb
  • Push-Up:
    • 55 reps
    • 15 reps
    • 15 reps
  • V-Bar Pulldown:
    • 120 lb x 8 reps
    • 120 lb x 8 reps
    • 120 lb x 8 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
  • EZ-Bar Curl:
    • 40 lb x 10 reps
    • 70 lb x 12 reps
    • 70 lb x 12 reps
    • 70 lb x 12 reps
  • Triceps Pushdown:
    • 40 lb x 10 reps
    • 70 lb x 8 reps
    • 70 lb x 8 reps
    • 70 lb x 8 reps
  • Cable One Arm Tricep Extension:
    • 20 lb x 12 reps
    • 30 lb x 10 reps
    • 30 lb x 10 reps
  • Standing One-Arm Biceps Cable Curl:
    • 40 lb x 10 reps
    • 50 lb x 10 reps
    • 50 lb x 10 reps
  • Seated Dumbbell Shoulder Press:
    • 30 lb x 10 reps
    • 30 lb x 10 reps
    • 30 lb x 10 reps
  • Front Dumbbell Raise:
    • 20 lb x 8 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
  • Walking:
    • 1:20:00 || 4.2 mi || flat
  • Hiking:
    • 8:45:00 || 11.1 mi || 135 BPM || Mountains! || 25 lb pack
    • Skyline Trail, up only. 8000+ ft of climbing.

Workouts ’13: Week of Mar 17

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Body Weight Squat:
    • 20 reps
  • Barbell Squat:
    • 95 lb x 10 reps
    • 135 lb x 8 reps
    • 185 lb x 2 reps
    • 205 lb x 8 reps
    • 185 lb x 10 reps
  • Chin-Up:
    • 8 reps || assisted || -40 lb
    • 14 reps || weighted || 10 lb
    • 10 reps
    • 8 reps
    • 9 reps
    • Notes:
      • Miserable chins workout. Just didn’t have ‘it’ today.
  • Barbell Curl:
    • 58 lb x 10 reps
    • 88 lb x 8 reps
    • 78 lb x 10 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 30 lb x 10 reps
    • 55 lb x 8 reps
    • 75 lb x 4 reps
    • 85 lb x 2 reps
    • 100 lb x 6 reps
    • 90 lb x 7 reps
    • 85 lb x 8 reps
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 2 reps
    • 115 lb x 5 reps
    • 105 lb x 4 reps
    • Notes:
      • another MISERABLE workout. Time for a deload week and time to get back to tracking calories and macros
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • Notes:
      • DOMS Damage Control
  • Walking:
    • 1:00:00 || 3 mi || flat
  • Barbell Deadlift:
    • 75 lb x 10 reps
    • 135 lb x 10 reps
    • 185 lb x 6 reps
    • 225 lb x 2 reps
    • 275 lb x 1 reps
    • 325 lb x 4 reps
    • 275 lb x 8 reps
    • 235 lb x 12 reps
    • Notes:
      • Set 6 (325 lbs)- used hooks
  • Dips – Triceps Version:
    • 20 reps
    • 20 reps
    • 16 reps
  • Wide-Grip Pull-Up:
    • 8 reps || assisted || 40 lb
    • 8 reps
  • Hiking:
    • 2:15:00 || 4.5 mi || light hills || 25 lb
    • Whitewate Canyon Preserver w/ family & friends

LeanGains Plan: Round III

Goal

Increase strength levels while maintaining or improving current body fat percentage over 8 weeks (03/24/13 – 05/19/13)

Target (guesstimate) – 168.0 lbs w/ 30” waist ~ 7-8% bodyfat

Current Measurements

Body
Weight: ~168 lbs
Waist: 31.0625″
Body fat per http://www.1percentedge.com/ifcalc/: 10.1%
Body fat per skin-fold test: 9.4% (6 mm at suprailliac site on 3/25/13)
Body fat per Navel research method: 8.43%
Average Body fat: 9.31%

Strength
Neutral Grip Dumbbell Bench Press: 100 x 6 reps ~ 116 lb 1RM (measured 03/20/12)
Dead Lifts: 275 x 12 reps ~ 380 lb 1RM (measured 03/14/13)
Squats: 205 lbs x 8 reps ~ 255 lb 1RM (measured  03/18/13)
Weighted Chins: BW(167 lbs) + 70 lbs x 3 reps ~ 250 lb 1RM (measured  03/04/13)
Weighted Dips: BW(167 lbs) + 50 lbs x 8 reps ~ 269 lb 1RM (measured  03/08/13)
Standing Overhead Press: 115 lbs x 5 reps (03/20/13)

Plan

Intermittent Fasting and Reverse Pyramid Training per LeanGains approach.

Diet 
Caloric and macronutrient intake calculated by http://www.1percentedge.com/ifcalc/ with custom adjustments (minimum 180 g protein per day). This round will include two different cycles – a 4 week lean massing cycle and a 4 week cut.

Cycle 1: Lean Massing (03/24 – 04/20)

Rest Days

  • Eat at -10% TDEE (2000 kCals)
  • 25/75 carb to fat or .30P/.57C/.13F
  • Daily Intake 2000 kcal / 195 g protein / 80 g carbs / 100 g fat
  • First meal  – 1000 kcal / 100 g protein / 40 g carbs / 50 g fat
  • Carb Intake
    • will try to limit it to less than 80 grams and make up difference by eating more protein
    • avoiding starchy carbs and grains
    • most carbs will come in the form of leafy green veggies and fruit (oranges mostly)

Training Days

  • Eat at +15% (2500 kCals)
  • 85/15 carb to fat or .39P/.16C/.45F
  • Daily intake – 2500 kcal / 195 g protein / 365 g carbs / 35 g fat
  • First meal  – 1200+ kcal / 100 g protein / 180 g carbs / 17 g fat
  • Will try to minimize fat intake. If needed, will eat extra protein to meet caloric needs due to loss of fat calories.
    • Will try to keep overall daily average of fat (rest day fat + training day fat) near 65 grams per day.

Cycle 2: Cut (04/21 – 05/19)

Rest Days

  • Eat -25% TDEE (1775 kCals)
  • 25/75 carb to fat or .43p/.15C/.42F
  • Daily Intake 1775 kcal / 195 g protein / 65 g carbs / 80 g fat
  • First meal  – 1000 kcal / 100 g protein / 30 g carbs / 40 g fat
  • Carb Intake:
    • will try to limit carbs as much as possible and make up difference by eating more protein
    • No starchy carbs and grains
    • most carbs will come in the form of leafy green veggies and fruit (oranges mostly)

Training Days

  • Eat @ TDEE (2225 kCals)
  • 75/25 carb to fat or .35P/.49C/.16F
  • Daily intake – 2225 kcal / 195 g protein / 270 g carbs / 40 g fat
  • First meal  – 1200+ kcal / 100 g protein / 150 g carbs / 20 g fat
  • Allow more freedom re: caloric intake on training days, will eat somewhere between -10% TDEE and TDEE.
  • Will try to minimize fat intake. If needed, will eat extra protein to meet caloric needs due to loss of fat calories.
    • Will try to keep overall daily average of fat (rest day fat + training day fat) near 58 grams per day.

 

Workouts:
Workout 1 (Monday)

  1. 10-min walk to gym (warm-up).
  2. Squats: 2-3 sets of 6-8 reps reverse pyramid style
    Rest 3 mins between sets*
  3. Chins: 2-3 sets of 3-5 reps reverse pyramid style
    Rest 3 mins between sets*
  4. Fat Bar Curls: 1-2 sets of 8-10 reps (optional)
    Rest 2 mins between sets
    *Alternating sets of squats and chins. For example:
    Squats, 90 sec rest, Chins, 90 sec rest, Squats

Workout 2 (Wednesday)

  1. 10-min walk to gym (warm-up).
  2. Rotator Cuff Exercises
  3. Neutral Grip Dumbbell Bench Press: 2-3 sets of 5-7 reps reverse pyramid style.
    Rest 3 mins between sets
  4. Standing Overhead Press: 2-3 sets of 5-7 reps reverse pyramid style.
    Rest 3 mins between sets

Workout 3 (Friday)

  1. 10-min walk to gym (warm-up)
  2. Deadlift: 2-3 sets of 4-6 reps reverse pyramid style.
    Rest 3 mins between sets
  3. Pull-ups: 1-2 sets with body weight.
    Rest 3 mins between sets
  4. Dips: 2-3 sets of 6-8 reps reverse pyramid style.
    Rest 3 mins between sets

LeanGains: 4 months

Body Measurements

     Starting (11/10/12) Ending (03/05/13)1 Difference
Weight 178   166 -12 lbs
Waistline 35.00″ 30.875″ -4″
Average Body Fat %2  17%  9%3 -8%
Lean Body Mass (LBM)  147.8  151.4 lbs  +3.6 lbs
 Lbs of Body Fat  30.2 lbs  14.6 lbs  -15.6 lbs

1The numbers in this column were taken over 3 days and averaged to give a more accurate reading, as body weight can fluctuate greatly
2Average body fat % is the average of the numbers I get from IFCalculator (18%), Skinfold (15.7%, using suprailliac site only) and Naval Research Method (17.24%).
3This number seems low to me, but I attained it using the same methods that I started the cycle with. For the sake of consistency, I am using this number. 

Strength Measurements

Exercise Estimated 1RM4
(Nov 2012)		 Estimated 1RM4
(Mar 2013)		 Difference
Barbell Bench Press  230 lbs 270 lbs  +40 lbs
Neutral Grip Dumbbell Bench Press  90 lbs 113 lbs +23 lbs
Barbell Dead Lift  230 lbs 355 lbs +115 lbs
Barbell Squat  170 lbs 245 lbs +70 lbs
Chin-Ups (body weight)  8 reps  16 reps5 +8 reps
Dips  8 reps 20 reps6  +12 reps

41 Rep Max is calculated using the 1RM Calculator or Bench Press Calculator.
5 & 6 Weight added to dip belt to simulate starting body weight (178 lbs).

Workouts ’13: Week of Mar 10

  • Chin-Up:
    • 8 reps
    • 3 reps || weighted || 65 lb
    • 4 reps || weighted || 55 lb
    • 6 reps || weighted || 45 lb
    • 12 reps
  • Body Weight Squat:
    • 20 reps
  • Barbell Squat:
    • 95 lb x 10 reps
    • 135 lb x 8 reps
    • 195 lb x 10 reps
    • 175 lb x 12 reps
  • FAT Bar (grip strength) Barbell Curl:
    • 48 lb x 10 reps
    • 78 lb x 8 reps
    • 68 lb x 10 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Barbell Bench Press:
    • 95 lb x 10 reps
    • 135 lb x 6 reps
    • 185 lb x 3 reps
    • 205 lb x 10 reps
    • Shoulders very sore… won’t do barbell bench again for a LONG time!
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 4 reps
    • 115 lb x 5 reps
    • 105 lb x 6 reps
    • 95 lb x 7 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:20:00 || 1 mi || flat
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • Notes:
      • DDC
  • Body Weight Squat:
    • 25 reps
  • Barbell Deadlift:
    • 75 lb x 10 reps
    • 135 lb x 10 reps
    • 185 lb x 8 reps
    • 235 lb x 2 reps
    • 275 lb x 12 reps
    • 245 lb x 10 reps
    • 215 lb x 10 reps
    • Notes
      • Set 5 (275×12) used hooks. Short week, so lighter weight/higher reps on top set
  • Dips – Triceps Version:
    • 8 reps || assisted || 40 lb
    • 20 reps || weighted || 10 lb
    • 12 reps || weighted || 25 lb
    • 16 reps
  • Pull-Up:
    • 6 reps || weighted || 10 lb
  • Barbell Shrug:
    • 118 lb x 16 reps
    • 138 lb x 8 reps
    • 138 lb x 8 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Hiking:
    • 5:31:12 || 10 mi || 128 BPM || Mountains! || 25 lb
    • Timber Mtn via Icehouse Canyon