-
Cycling (stationary):
- 0:20:00 || 5.2 mi || 122 BPM
-
Walking:
- 0:45:00 || 2.2 mi || flat
-
Chin-Up:
- 19 reps
- 4 reps || weighted || 50 lb
- 5 reps || weighted || 35 lb
- 5 reps || weighted || 35 lb
-
Barbell Squat:
- 45 lb x 20 reps
- 115 lb x 20 reps
- 115 lb x 20 reps
-
FAT Bar Barbell Curl:
- 58 lb x 12 reps
- 78 lb x 10 reps
- 78 lb x 10 reps
-
Cycling (stationary):
- 0:20:00 || 5.5 mi
-
Walking:
- 0:25:00 || 1 mi || flat
-
Body Weight Squat:
- 20 reps
- 20 reps
- 20 reps
- Notes:
- DDC (DOMS Damage Control) 😛
-
Walking:
- 0:40:00 || 2.2 mi || flat
- 0:35:00 || 2 mi || flat
-
Body Weight Squat:
- 20 reps
- 20 reps
- Notes:
- DDC
-
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
-
Neural Grip Dumbbell Bench Press:
- 35 lb x 10 reps
- 55 lb x 6 reps
- 75 lb x 4 reps
- 100 lb x 4 reps
- 85 lb x 8 reps
- 80 lb x 9 reps
-
Standing Barbell Shoulder Press (OHP):
- 45 lb x 10 reps
- 75 lb x 8 reps
- 115 lb x 3 reps
- 105 lb x 5 reps
- 95 lb x 6 reps
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Barbell Deadlift:
- 95 lb x 10 reps
- 135 lb x 8 reps
- 185 lb x 6 reps
- 255 lb x 2 reps
- 305 lb x 4 reps
- 255 lb x 10 reps
- Notes:
- used hooks today to get test max lift. used hooks on previous PR attempt in January
-
Dips – Triceps Version:
- 24 reps
- 18 reps
-
Wide-Grip Pull-Up:
- 10 reps
-
Hiking:
- 1:18:00 || 3 mi || steep hills || 30 lb
