-
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