Workouts ’13: Week of July 21

Workouts ’13: Week of July 21

 

  • Foam Rolling:
    • 10 min
  • Hiking:
    • 1:18:00 || 3.5 mi || moderate hills || 40 lb
    • Hips, knees, shins are sore from running last week. Doing LISS in lieu of HIIT for a few days this week.

 

  • Barbell Squat:
    • 45 lb x 10 reps
    • 135 lb x 5 reps
    • 225 lb x 4 reps
    • 205 lb x 5 reps
    • 185 lb x 8 reps
  • Chin-Up:
    • 12 reps
    • 12 reps
    • 10 reps
    • 10 reps
    • 10 reps
    • 8 reps
  • Goblet Squat (dumbbell):
    • 60 lb x 12 reps
    • 60 lb x 12 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Curl:
    • 68 lb x 12 reps
    • 68 lb x 12 reps
  • Foam Rolling:
    • 10 min

Jul 23, 2013

  • Cycling (stationary):
    • 0:18:00 || 4.3 mi || 150 BPM
    • HITT Phase III 18 sets – 30 sec high intensity, 30 sec low intensity
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Foam Rolling:
    • 10 min

Jul 24, 2013

  • Barbell Bench Press:
    • 95 lb x 5 reps
    • 135 lb x 5 reps
    • 185 lb x 5 reps
    • 225 lb x 3 reps
    • 205 lb x 4 reps
    • 185 lb x 8 reps
  • T-Bar Row:
    • 35 lb x 10 reps
    • 60 lb x 12 reps
    • 85 lb x 10 reps
    • 85 lb x 10 reps
  • Plank:
    • 120 sec
    • 90 sec
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Foam Rolling:
    • 10 min
  • Shoulder Dislocation:
    • 10 reps
    • 10 reps
    • 10 reps

  • Walking (treadmill):
    • 0:30:00 || 1.4 mi || 145 BPM || 20 % incline
  • Walking:
    • 0:40:00 || 2.2 mi || flat

  • Barbell Deadlift:
    • 135 lb x 10 reps
    • 185 lb x 5 reps
    • 235 lb x 10 reps
    • 235 lb x 10 reps
    • 205 lb x 12 reps
    • 205 lb x 12 reps
  • Hanging Straight Leg Raise:
    • 12 reps
    • 12 reps
    • 10 reps
    • 10 reps
    • 10 reps
  • Side Plank:
    • 60 sec (+42 pts)
  • Walking:
    • 0:40:00 || 2.2 mi || flat

 

 

 

 

 

 

 

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