Workouts ’13: Week of June 23

Workouts ’13: Week of June 23

  • Stationary Bike HIIT(Intervals):
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 30 sec || high-intensity

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 95 lb x 5 reps
    • 135 lb x 5 reps
    • 165 lb x 5 reps
    • 190 lb x 3 reps
    • 225 lb x 3 reps
    • 250 lb x 5 reps
    • 135 lb x 25 reps
    • 135 lb x 25 reps
  • Chin-Up:
    • 8 reps (+54 pts)
    • 5 reps || weighted || 55 lb
    • 6 reps || weighted || 45 lb
    • 7 reps || weighted || 35 lb
    • 12 reps
  • Hammer Dumbbell Curl:
    • 40 lb x 12 reps
    • 40 lb x 12 reps
  • Stationary Bike HIIT (Intervals):
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
  • Dumbbell Bench Press:
    • 45 lb x 5 reps
    • 55 lb x 5 reps
    • 70 lb x 5 reps
    • 80 lb x 3 reps
    • 90 lb x 3 reps
    • 100 lb x 5 reps
  • Diamond Push-Up:
    • 10 reps
  • Push-Up:
    • 15 reps
    • 15 reps
    • 15 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • One-Arm Dumbbell Row:
    • 80 lb x 10 reps
    • 80 lb x 10 reps
    • 80 lb x 10 reps
    • 80 lb x 10 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat

  • Stationary Bike HIIT(Intervals):
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
  • Walking:
    • 0:40:00 || 2.2 mi || track
  • Barbell Deadlift:
    • 135 lb x 5 reps
    • 175 lb x 5 reps
    • 215 lb x 5 reps
    • 255 lb x 2 reps
    • 295 lb x 1 reps
    • 330 lb x 2 reps
    • 295 lb x 4 reps
    • 260 lb x 6 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • Notes:
      • Very Difficult workout (low stamina & strength)- time for a deload week!
  • Hanging Straight Leg Raise:
    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps
  • Plank:
    • 75 sec
    • 75 sec

  • Hiking Intervals (Intervals/high-intensitys):
    • Hulda Crooks low-intensity/hike intervals with dog || 00:49:38 || 3.66 mi || 155 BPM || Steep Hills|| 10 lbs
      • 5 min || 0.4 mi|| low-intensity
      • 5 min || 0.2 mi || walk
      • 5 min || 0.4 mi|| low-intensity
      • 5 min || 0.3 mi || walk
      • 5 min || 0.4 mi|| low-intensity
      • 5 min || 0.1 mi || walk
      • 10 min || 0.9 mi || low-intensity
      • 2 min || 0.1 mi || walk
      • 7 min || 0.8 mi || low-intensity

 

 

 

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