Workouts ’13: Week of July 7

Workouts ’13: Week of July 7

  • Running (Intervals/Sprints):
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • Running in Grand Terrace

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 95 lb x 10 reps
    • 135 lb x 5 reps
    • 185 lb x 5 reps
    • 200 lb x 6 reps
    • 190 lb x 7 reps
    • 170 lb x 8 reps
    • 135 lb x 10 reps
    • Notes:
      • dropping weight, going lower and focusing on form
  • Chin-Up:
    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps

Jul 9, 2013

  • Running (Intervals/Sprints):
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
    • 60 sec || 150 BPM || jog
    • 30 sec || 160 BPM || sprint
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • Notes:
      • squat DOMS
  • Foam Rolling:
    • 10 mins

Jul 10, 2013

  • Smith Machine Bench Press:
    • 90 lb x 5 reps
    • 140 lb x 5 reps
    • 190 lb x 5 reps
    • 210 lb x 5 reps
    • Notes:
      • Negatives – 5 sec on eccentric movement
  • Horizontal Pull:
    • 12 reps
    • 12 reps
    • 12 reps
    • 12 reps
  • Barbell Curl:
    • 50 lb x 8 reps
    • 90 lb x 8 reps
    • 70 lb x 8 reps
  • Plank:
    • 135 sec
    • 75 sec

Jul 11, 2013

  • Barbell Deadlift:
    • 135 lb x 10 reps
    • 185 lb x 10 reps
    • 235 lb x 8 reps
    • 235 lb x 8 reps
  • Reverse Grip Triceps Pushdown:
    • 85 lb x 10 reps
    • 145 lb x 12 reps
    • 145 lb x 10 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Hiking:
    • 0:55:00 || 2.7 mi || moderate hills

Jul 13, 2013

  • Hiking:
    • Keller Peak (Trail Only) || 5:45:00 || 9 mi || 105 BPM || moderate hills || 18 lb
      • (Excruciatingly) Slow Pace d/t hiking with beginners, but a fun day

 

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