-
Chin-Up:
- 8 reps (+54 pts)
- 5 reps || weighted || 60 lb
- 6 reps || weighted || 50 lb
- 6 reps || weighted || 40 lb
-
Barbell Squat:
- 45 lb x 12 reps
- 135 lb x 10 reps
- 175 lb x 6 reps
- 215 lb x 2 reps
- 245 lb x 4 reps
- 230 lb x 8 reps
- 215 lb x 10 reps
- Notes:
- Next week: 245, 235, 225!
-
Barbell Curl:
- 58 lb x 12 reps
- 78 lb x 12 reps
- FAT bar for grip
-
Reverse Barbell Curl:
- 38 lb x 12 reps
- Notes:
- FAT bar for grip
-
Walking:
- 0:36:00 || 2.2 mi || flat
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
-
Walking:
- 0:34:00 || 2 mi || flat
-
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:
- 45 lb x 12 reps
- 60 lb x 10 reps
- 75 lb x 4 reps
- 100 lb x 6 reps
- 95 lb x 7 reps
- 85 lb x 7 reps
-
Standing Barbell Shoulder Press (OHP):
- 45 lb x 10 reps
- 75 lb x 6 reps
- 95 lb x 7 reps
- Notes:
- Upper body workouts seem to be suffering lately… time for a change.
-
Barbell Shrug:
- 135 lb x 16 reps
- 225 lb x 8 reps
- 185 lb x 14 reps
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
-
Walking:
- 0:20:00 || 1 mi || flat
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
-
Barbell Deadlift:
- 135 lb x 5 reps
- 160 lb x 5 reps
- 210 lb x 3 reps
- 240 lb x 5 reps
- 275 lb x 9 reps
- 160 lb x 10 reps
- 160 lb x 10 reps
- 160 lb x 10 reps
- 160 lb x 10 reps
- 160 lb x 10 reps
- Notes:
- Giving 5/3/1 a test run 3 min rest between heavy sets 2 min rest between sets of 10
-
Triceps Pushdown – V-Bar Attachment:
- 85 lb x 16 reps
- 145 lb x 12 reps
- 145 lb x 12 reps
-
Lat Pulldown:
- 120 lb x 10 reps
- 140 lb x 10 reps
- 130 lb x 10 reps
-
Walking:
- 0:25:00 || 1 mi || flat
-
Hiking:
- Prado Lane/Hulda Crooks – conditioning hike for San G trip (23.7 miles)
- 3:18:00 || 10.7 mi || 135 BPM || 2700 ft climbing || 15 lb pack