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.