Workouts ’13: Week of May 19

PR WEEK!

 

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 95 lb x 10 reps
    • 135 lb x 6 reps
    • 185 lb x 4 reps
    • 225 lb x 2 reps
    • 265 lb x 4 reps || PR!
    • 245 lb x 8 reps
    • 225 lb x 12 reps
  • Chin-Up:
    • 8 reps (+54 pts)
    • 2 reps || weighted || 80 lb || PR!
    • 6 reps || weighted || 45 lb
    • 10 reps
  • Hammer Dumbbell Curl:
    • 35 lb x 15 reps
    • 35 lb x 13 reps

  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:34:00 || 2 mi || flat

  • Walking:
    • 0:35:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 45 lb x 8 reps
    • 65 lb x 4 reps
    • 85 lb x 2 reps
    • 100 lb x 8 reps || PR!
    • Notes:
      • 1RM calculation for 5/3/1
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 4 reps
    • 120 lb x 6 reps || PR!
    • Notes:
      • 1RM calculation for 5/3/1
  • Push-Up:
    • 25 reps
    • 15 reps

  • Barbell Deadlift:
    • 135 lb x 8 reps
    • 185 lb x 4 reps
    • 225 lb x 2 reps
    • 265 lb x 1 reps
    • 315 lb x 1 reps
    • 1 lb x 1 reps
    • 345 lb x 3 reps || PR!
    • 225 lb x 20 reps
    • 185 lb x 12 reps
    • Notes:
      • Set 6 PR ATTEMPT – 375 x 1 – FAILED. Form was sloppy, stopped pulling when weight was mid-shin. D-Ring on hooks/straps was also broken, so hanging onto weight was tough.

  • Biking (Intervals/Sprints):
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 15 sec || walk
    • Notes:
      • Done on Stationary Bike
  • Walking:
    • 0:35:14 || 1.7 mi || flat
    • Notes:
      • pushing stroller

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