-
Barbell Squat:
- 20 reps
- 95 lb x 20 reps
-
Dumbbell Squat:
- 40 lb x 12 reps
-
Goblet Squat (kettlebell):
- 85 lb x 12 reps
-
Chin-Up:
- 8 reps (+49 pts)
- 4 reps || weighted || 60 lb
- 5 reps || weighted || 55 lb
- 5 reps || weighted || 50 lb
- 6 reps || weighted || 25 lb
-
Barbell Curl:
- 52 lb x 12 reps
- 62 lb x 10 reps
- 62 lb x 10 reps
- FAT bar (grip)
-
Plate Pinch:
- 25 lb x 90 sec
- 25 lb x 45 sec
-
Walking:
- 0:40:00 || 2.5 mi || flat )
-
Walking:
- 0:20:00 || 1 mi || flat
-
Body Weight Squat:
- 20 reps
- 20 reps
- DOMS damage control
-
Body Weight Squat:
- 20 reps
-
Walking:
- 0:40:00 || 3 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:
- 40 lb x 10 reps
- 55 lb x 6 reps
- 70 lb x 6 reps
- 95 lb x 3 reps
- 85 lb x 8 reps
- 75 lb x 9 reps
- Notes:
- No spotter. Had a hard time controlling the weight on 1st working set. Will try 90 lbs next week.
-
Standing Barbell Shoulder Press (OHP):
- 45 lb x 10 reps
- 65 lb x 8 reps
- 105 lb x 4 reps
- 95 lb x 7 reps
- 85 lb x 8 reps
- Notes:
- Right shoulder is now sore… haven’t been taking glucosamine consistently.
-
Walking:
- 0:30:00 || 1.5 mi || flat
-
Body Weight Squat:
- 50 reps
- Notes:
- DOMS damage-control!!!
-
Walking:
- 0:35:00 || 2.5 mi || flat
-
Barbell Deadlift:
- 95 lb x 10 reps
- 145 lb x 10 reps
- 195 lb x 10 reps
- 215 lb x 10 reps
- 215 lb x 10 reps
- 165 lb x 12 reps
- Notes:
- Back is sore from tweaking it last week and I am snowshoeing tomorrow. Decided to go light!
-
Barbell Shrug:
- 118 lb x 11 reps
- 118 lb x 9 reps
- 68 lb x 24 reps
-
Dips – Triceps Version:
- 22 reps
- 20 reps
- 13 reps
-
Pull-Up:
- 8 reps
-
Snowshoeing:
- 7:05:00 || 8.5 mi || 132 BPM || Mountains! || 35 lb
- Notes:
- San Jacinto Tramshoe 5 hrs up 2 hrs down
