Workouts ’13: Week of May 12
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Hiking:
- Prado Lane behind house, Mother’s Day meal damage control! || 0:47:00 2.6 mi || 128 BPM, 164 peak|| moderate hills || 15 lb || 90+ degrees
May 13, 2013
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Walking:
- 0:40:00 || 2.2 mi || flat
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Barbell Squat:
- 95 lb x 10 reps
- 135 lb x 6 reps
- 185 lb x 4 reps
- 225 lb x 2 reps
- 255 lb x 3 reps
- 135 lb x 20 reps
- Notes:
- 23+ mile hike on 5/18. Legs will be low volume high weight. All workouts near beginning of the week.
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Chin-Up:
- 8 reps (+54 pts)
- 2 reps || weighted || 75 lb
- 5 reps || weighted || 50 lb
- 8 reps || weighted || 35 lb
- 12 reps (+74 pts)
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Barbell Curl:
- 38 lb x 12 reps
- 88 lb x 6 reps
- 78 lb x 8 reps
- Notes:
- FAT bar for grip strength
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Reverse Barbell Curl:
- 45 lb x 12 reps
- 45 lb x 12 reps
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Walking:
- 0:40:00 || 2.2 mi || flat
-
Dumbbell Bench Press:
- 45 lb x 8 reps
- 60 lb x 4 reps
- 75 lb x 2 reps
- 90 lb x 1 reps
- 95 lb x 8 reps
- 80 lb x 10 reps
- Notes:
- Failed on set with 100 lb DBs. Wrists/forearms couldn’t handle weight – tired from yesterdays workout.
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Body Weight Squat:
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Body Weight Squat:
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Walking:
- 0:40:00 || 2.2 mi || flat
-
Barbell Deadlift:
- 135 lb x 8 reps
- 185 lb x 4 reps
- 235 lb x 2 reps
- 285 lb x 1 reps
- 345 lb x 1 reps
- 275 lb x 10 reps
- 135 lb x 20 reps
- Notes:
- PR, despite sore legs from Monday squats and no grips/hooks. Will try 365 with hooks next week!
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Lat Pulldown:
- 90 lb x 12 reps
- 140 lb x 11 reps
- 130 lb x 12 reps
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Foam Rolling:
-
Hiking:
- San Gorgonio via Dry & Dollar Lakes (South Fork) || 13:15:00 || 23.7 mi || 121 BPM || 4620 ft climbing|| 30 lb pack
