-
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!
- 2:45:00 || 6.2 mi || 145 BPM || Mountains! || 45 lb