-
Walking:
- 0:35:00 || 2.2 mi
-
Barbell Squat:
- 45 lb x 12 reps
- 95 lb x 12 reps
- 135 lb x 6 reps
- 170 lb x 20 reps
- 155 lb x 20 reps
- Notes:
- Widowmakers… it’s a ‘light’ legs week with a big upcoming hike.
-
Chin-Up:
- 12 reps
- 12 reps
- 10 reps
- 10 reps
- 8 reps
-
Seated Hammer Dumbbell Curl:
- 25 lb x 15 reps
- 25 lb x 15 reps
- Notes:
- Seated hammers, b/c light headed from widowmakers
-
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:
- 35 lb x 10 reps
- 50 lb x 10 reps
- 70 lb x 4 reps
- 80 lb x 2 reps
- 90 lb x 1 reps
- 100 lb x 6 reps
- 90 lb x 9 reps
- 65 lb x 12 reps
-
Seated Dumbbell Shoulder Press:
- 35 lb x 10 reps
- 40 lb x 8 reps
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
-
Walking:
- 0:35:00 || 2.2 mi || flat
-
Barbell Deadlift:
- 95 lb x 12 reps
- 135 lb x 10 reps
- 185 lb x 6 reps
- 225 lb x 12 reps
- 225 lb x 12 reps
- 225 lb x 12 reps
- 135 lb x 20 reps
- Notes:
- Short week. Legs still sore from Monday squats, so going lighter weight. Big hike Sunday.
-
Reverse Grip Triceps Pushdown:
- 85 lb x 12 reps
- 130 lb x 12 reps
- 130 lb x 12 reps
- Notes:
- Instead of dips. Lifting partner dealing with shoulder issues
-
Lat Pulldown:
- 120 lb x 12 reps
- 120 lb x 10 reps
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
