morning run (first time in while, wife pushed me)
45 mins 1 min walk/run interval 4.5 miles
afternoon:
leg day
seated curls 2x15 warmup
extensions 3x10 100/130/160
deads warmup then 10/10/6/3/3/3 135/225/275/315s
36" box steps BW 3x10 each no rest
Push day:
DB laterals warmup 2x15 17.5s front/side
DB shoulder press 8/15 75s/55s
Smith incline 2x10 225
BB decline bench 2x10 225
DB tricep ext 2x12 70s
abs
2 miles
Glad to have this workout behind me...
Supposed to be 5 mile hike and push day. Mother Nature called an audible and instead it was 5 hours with a chainsaw. My wife joined in with sled pulls dragging the smaller stuff...tomorrow is the real fun. Axe day and splitting the wood!
yesterday...
Legs:
warmup curls/ext 2x10-15
adductors 2x15
squats warmup then 8/15 75/60%
B Split squats (hate 'em!) 2x15 25DBs
leg curls 2x10-12 working set
calf raise 2x15
2 miles
Still figuring out proper weights as getting back in to a heavier program for a bit.
rest day today
back to a PPL routine for a change of pace:
Push:
warmup chest flies 2x15
DB bench warmup 8/15 95/70
DB shoulder 10/15 70/50
Overhead DB tris 8/12 70/55
dips 10/15 25/BW
DB laterals side/front x 15 20s
cable rope tris 2x12 70
cable chest flies 2x15 35
abs 3x10 various
Today:
4 miles 500'
@mtwarden Now you can see how envious us southerners are of you mountain west guys when it comes to training. You can walk out your back door and climb 1000'. We have to drive to find 50' hills to go up and down over and over.🤣
Push :
warmup flies chest/rear delt 2x10 each
DB bench 3x10 50/65/80
DB shoulder press 3x8 45/55/65
dips 3x10 25#
DB overhead tris 3x12 65s
2 miles
Some good eats in that town. Welcome to the South!