T Nation

Weight is a hiker's & TnT's enemy

7/3/21, Saturday

Deficit deadlifts

  • 135, 165, 195, 225, 250 x 3
  • 275 x 12 sets x 2
    Alternating conventional/ sumo/ snatch grip.

Walking lunges

  • 25 lb. backpack x 5 x 8, supersetted with

DB curls

  • 30 x 10
  • 35 x 3 x 10
2 Likes

7/5/21

Road ruck

  • 39:20, 2.25 mi, 25 lb. pack

Hours later -

BPAs

  • 2x red x 4 x 20

Incline DB bench

  • 35 x 15
  • 45, 55, 65, 70, 75 x 5
  • 80 x 3 x 5
  • 70 x 2 x 9

Close grip incline bench

  • 115, 135 x 5
  • 155 x 5, 5, 5, 5, 4

Lateral raises

  • 20 x 3 x 12

I felt so weirdly bad when I started lifting, I nearly blacked out. Better lifting next time!

3 Likes

7/6/21, Tuesday

Barbell rows

  • 65 x 10
  • 115 x 5
  • 145 x 3
  • 165 x 1
  • 185 x 4 x 6
  • 145 x 15

Dumbbell curls

  • 35 x 3 x 10
3 Likes

7/7/21, Wednesday

Hilly road walk

  • 3.57 mi, 59:30, 882 ft. ascent/descent
3 Likes

7/8/21, Thursday

Push press

  • 65 x 10
  • 115 x 3
  • 135, 150 x 1
  • 165 x 3 x 3

Strict standing OHP

  • 115 x 7, 7, 6

Push-ups, handles + feet elevated

  • bw x 105 total
2 Likes

7/11/21, Sunday

Trail ruck

  • 41:50, 2.38 mi, 25+lb pack weight, 598 ft. ascent/ descent
1 Like

I injured my biceps and elbow on Friday, moving a table. Something in my elbow popped, fiery numbness shot through my arm, and I couldn’t move my hand for a few seconds. There’s no swelling or immobility, and it’s slowly getting better, so it appears no lasting damaged happened. Thank God! I’m taking ibuprofen twice a day and resting it; if I do any upper-body lifting this week, it’ll probably by my OHP day later in the week and forearm correctives.

2 Likes

Ouch! Hope you are on the mend!

2 Likes

Thanks! It appears so, thank God!!

3 Likes

7/12/21, Monday

Lying leg curls

  • 50 x 15
  • 75 x 10
  • 100 x 10
  • 75 x 12

Squats

  • 65 x 10
  • 125, 145, 165, 185, 205 x 2
  • 225 x 5 sets x 2
  • 185 x 6
  • 145 x 12
1 Like

7/12/21, Tuesday

DB reverse wrist curls - 20 x 3 x 10
DB wrist curls - 25 x 3 x 15
External “finger flicks” - 1 blue rubber band x 2 x 25
Hexagonal DB squeeze holds - 20lbs x 2 x max time

Incline close-grip bench press

  • 65 x 10
  • 125 x 5
  • 145 x 50 total
    No dumbbell presses until my elbow heals. The plates continually hit my squat stand’s arms, so I have to use light weight. It’s irritating but much better than nothing.

BPAs - 2x red x 100 total

Push-ups - bw x 105 total

2 Likes

7/14/21, Wednesday

Hilly trail/road walk

  • 1:04:56, 3.78 mi, 924 ft. ascent/descent, 17:11 min/mi
  • Hydration pack, Firebrand 2 shoes, Fox River 1/4 crew socks
  • Mild, brief hip/ankle pain

I’m assessing different gear combos, particularly footwear, as I train up for some as-of-yet-unknown, epic voyage.

2 Likes

7/15/21, Thursday

Standing strict OHP

  • 65 x 5
  • 85 x 5
  • 105 x 5
  • 125 x 4 x 5, supersetted with

C/S rear delt flyes

  • 20 x 7 x 8, supersetted with

Walking lunges

  • 25 lb. backpack x 7 x 7

Deficit deadlifts

  • 135 x 5
  • 175 x 5
  • 215 x 3
  • 245 x 3
  • 275 x 3 x 5
    Alternating conventional and sumo.
1 Like

7/16/21, Friday

Hilly road/trail walk

  • 36:42, 1.93 mi, 725 ft ascent/descent

I was tired and slow tonight, but the hills were a great follow-up to yesterday’s light lunges and deadlifts.

1 Like

7/18/21, Sunday

Hilly trail walk

  • 35:30
    I had a problem with my data, so the other stats weren’t measured. Soft, steep sand hills = cardio and calf crusher!
1 Like

7/19/21, Monday

Lying leg curls

  • 55 x 15
  • 80 x 10
  • 105 x 6
  • 80 x 10

BPAs - 2x red x 5 x 20, supersetted with

Squats

  • 65 x 10
  • 125 x 2
  • 145 x 2
  • 165 x 2
  • 185 x 2
  • 205 x 2
  • 225 x 5 x 3
  • 185 x 7
  • 145 x 15

Incline bench press

  • 75 x 10
  • 125 x 5
  • 145 x 5
  • 165 x 4 x 6
  • 135 x 12

EZ bar rows/ semi-supinated

  • 60 x 10
  • 80 x 10
  • 100 x 10
  • 120 x 10
  • 140 x 10
    The rows felt fine, and this grip angle feels easier on my elbow. Hopefully, it’s healing for good.
1 Like

7/20/21, Tuesday

Hilly road-trail ruck

  • 52:24, 3.03 mi, approx. 25 lb pack weight, 661 ft ascent/descent
  • Mid-high hikers, lightweight crew hiking socks
  • Leg was a little painful at start but quickly improved. Feeling great now.
1 Like

7/21/21, Wednesday

Hilly trail/road walk-jog

  • 38:30, 2.67 mi, 686 ft ascent/descent
    Super slow jog! It’s a great workout though, so I’m inclined to jogging once or twice a week.
1 Like

7/23/21, Friday

Strict standing OHP

  • 65 x 10
  • 85 x 5
  • 105 x 3
  • 125 x 1
  • 135 x 4
  • 105 x 10
  • 105 x 9, supersetted with

EZ bar rows, semi-supinated

  • 60 x 10
  • 80 x 10
  • 100 x 10
  • 120 x 10
  • 140 x 10
  • 140 x 10, supersetted with

Push-ups, handles + feet elevated

  • bw x 10
  • 25 x 15
  • 25 x 15
  • 25 x 15
  • 25 x 15

C/S rear delt flyes

  • 20 x 2 x 10, supersetted with

Single-arm DB triceps extensions

  • 25 x 2 x 10

OHP, rows, and push-ups were “rolling supersets”, where the last couple sets of an exercise were supersetted with the first sets of the next. It worked well.

My elbow is still throbbing and has limited work capacity, so I’ll have to see a doctor. I’m hoping there’s no major or long-term damage.

1 Like