Let's see your.... Workout?

[mtwarden]

my "typical" week looks like this

three days of 4-5 miles on the trails w/ 800-1000' of climb/hike- moderate pace; one day a hill workout typically gaining close to a 1000'/mile, usually two up and two down; two days strength training- Wendler 5/3/1 combine squats/bench and deadlifts/overhead press mix in pull-ups, chinups, dips, lunges, core- I'm in and out of the gym in 30 minutes; one day in the mountains for something longer 10-20 miles

I'm usually in the 30-40 mile/week range. Then there are the "special" backpacking trips scattered throughout the year where I'm racking 50-100+ miles.

About a month and a half out of hunting season I'll add some weight to my pack on my shorter hikes; working the weight up slowly and not exceeding 60 lbs. I've found that going above that does more harm than good. I've never had any trouble with hauling out 80-100 lb loads in the field

I eat pretty clean, but don't hesitate to eat pizza, juicy cheeseburger, etc when I want.

I've got about a dozen years under my belt with this regime (slightly refined every year) and it works like a champ for me.

Consistency is king. You eventually get into the habit/groove and nothing gets in your way.

 

[acesand8s]

Day 1
SETS & REPS: V-Bar Pulldowns: (2 warm-up sets of 30 reps) 3 sets / 10 reps + 3 Drops One Arm Row + One Arm High Elbow Row: 4 sets / 15 each A** on the Wall High Elbow BB Row (SLOW): 4 sets / 15 - 20 reps Deadlifts: 3 sets / 10, 30, 30 Reverse Straight Bar Cable Curl SS Cable Curl: 4 sets / Failure (at least 15 reps on each) Single arm dumbbell (poor mans preacher): As many sets you can do without rest in between / at least 15 reps the first time

Day 2
SETS/REPS: Cable Flys (2 sets each - low/mid/high): 6 sets / 20 reps Slight Incline DB Press (Rest Pause + 2 sec hold at top & Bottom): 3 sets / Shoot for 15 on your first rest pause set (3 “pushes” = 1 set) DB Fly + Wide Grip Decline Pushup: 3 Sets / 15 - 20 reps & failure DB Shoulder Lunch Line: 5 Sets “one set = all 3 exercises” (very little rest in between) / 15 - 20 reps of each 2 Tricep Cable Exercises: 10 Sets total “very little rest in between / 20 reps each

Day 3

Static Lunges: 4 Sets / 20 Reps Each Leg Step Ups: 4 Sets / 20 Reps Each Leg Low Bar Squat (Stay at the bottom): 3 Sets / 30 Reps Walking Lunges (Use same weight as the low bar squats): 3 Sets / Failure Dumbbell Stiffs (Let those dumbbells drift to increase the stretch): 4 Sets / 15-20 Single Leg Calf Raise on Plate (4 way): 4 Sets / 15 Reps of each angle

I do this twice a week, along with a couple 3-5 miles hike with my pack.