-
Chin-Up:
- 8 reps
- 3 reps || weighted || 70 lb
- 4 reps || weighted || 55 lb
- 4 reps || weighted || 50 lb
- Notes:
- Set 2 (70), thought I was doing 60lbs, not 70.
- Sets 3 & 4 (55, 50), really close to 5 reps (95%).
- Next week try 60, 55, 50.
-
Hammer Dumbbell Curl:
- 40 lb x 8 reps
- 35 lb x 10 reps
-
Barbell Squat:
- 45 lb x 12 reps
- 95 lb x 10 reps
- 135 lb x 6 reps
- 185 lb x 4 reps
- 205 lb x 1 reps
- 225 lb x 6 reps
- 205 lb x 8 reps
- 185 lb x 10 reps
- Notes:
- Legs/Hips sore from Saturday’s hike, but I’m happy with my top set (225×6). Try 225 x 8 next week.
-
Barbell Curl:
- 58 lb x 10 reps
- 78 lb x 10 reps
- FAT bar curls for Grip
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Hiking:
- Prado Lane Hike with dogs || 48:00 || 1.9 mi || steep hills
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
-
Walking:
- 1:00:00 || 3.7 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:
- 35 lb x 10 reps
- 55 lb x 8 reps
- 70 lb x 4 reps
- 85 lb x 1 reps
- 95 lb x 8 reps
- 85 lb x 9 reps
- 75 lb x 7 reps
- Notes:
- Had a hard time controlling the weight on the last set. Shoulders seemed to give out before my chest/arms did.
-
Standing Barbell Shoulder Press (OHP):
- 45 lb x 10 reps
- 75 lb x 6 reps
- 95 lb x 4 reps
- 105 lb x 6 reps
- 95 lb x 7 reps
- 85 lb x 8 reps
- Notes:
- Shoulders very sore now
-
Dumbbell Shrug:
- 80 lb x 20 reps
- 90 lb x 12 reps
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
-
Walking:
- 0:20:00 || 2 mi || flat
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
-
Walking:
- 0:40:00 || 3.2 mi || flat
-
Barbell Deadlift:
- 95 lb x 10 reps
- 135 lb x 10 reps
- 185 lb x 6 reps
- 235 lb x 2 reps
- 275 lb x 13 reps
- 255 lb x 10 reps
- 245 lb x 8 reps
- Notes:
- hooks used – set 7 (275) Got tired fast after top set
-
Reverse Grip Triceps Pushdown:
- 85 lb x 12 reps
- 145 lb x 10 reps
- 145 lb x 10 reps
- Notes:
- Instead of dips. Lifting partner dealing with shoulder issues
-
Lat Pulldown:
- 120 lb x 10 reps
- 120 lb x 10 reps
-
Plate Pinch:
- 25 lb x 65 sec
- 25 lb x 15 sec
-
Hiking:
- Blue Mtn. (Up shortcut & across to road)|| 0:32:32 || 1.6 mi || 136 BPM
