Workouts ’13: Week of Mar 3

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.

Running:
- 0:13:00 || 1.2 mi || flat
Walking:
- 0:40:00 || 2.2 mi || flat
Chin-Up:
- 5 reps
- 3 reps || weighted || 70 lb
- 3 reps || weighted || 60 lb
- 4 reps || weighted || 50 lb
- 10 reps
Body Weight Squat:
- 20 reps
Barbell Squat:
- 95 lb x 8 reps
- 135 lb x 4 reps
- 185 lb x 8 reps
- 95 lb x 20 reps
Barbell Curl:
- 58 lb x 10 reps
- 78 lb x 12 reps
- 78 lb x 10 reps
Plate Pinch:
- 25 lb x 75 sec

Walking:
- 0:40:00 || 2.2 mi || flat (+81 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
- 10 lb x 10 reps
Cable External Rotation:
- 20 lb x 10 reps
- 20 lb x 10 reps
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.
Dumbbell Bench Press:
- 55 lb x 12 reps
- 55 lb x 12 reps
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
Body Weight Squat:
- 25 reps
- 25 reps

Walking:
- 0:40:00 || 2.2 mi || flat
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
Dips – Chest Version:
- 8 reps (+29 pts)
- 8 reps || weighted || 50 lb
- 8 reps || weighted || 35 lb
- 16 reps
Wide-Grip Pull-Up:
- 11 reps
- 8 reps