Workouts ’13: Week of June 16
-
Stationary Bike HIIT(Intervals):
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 15 sec|| high-intensity
- 60 sec || job
- 30 sec|| high-intensity
-
Push-Up:
- 30 reps
-
Walking:
- 0:40:00 || 2.2 mi || flat
- 0:47:00 || 2 mi || flat
- Session 2 – walking to grocery store, pushing stroller
-
Barbell Squat:
- 95 lb x 5 reps
- 135 lb x 5 reps
- 185 lb x 5 reps
- 225 lb x 1 reps
- 275 lb x 5 reps
- 255 lb x 6 reps
- 235 lb x 8 reps
-
Chin-Up:
- 16 reps || weighted || 10 lb
- 5 reps || weighted || 35 lb
- 12 reps
-
Barbell Curl:
- 58 lb x 8 reps
- 78 lb x 12 reps
- FAT bar
-
Hammer Dumbbell Curl:
- 40 lb x 8 reps
- 40 lb x 8 reps
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Shoulder Dislocation:
- 10 reps
- 10 reps
-
Dumbbell Bench Press:
- 45 lb x 5 reps
- 55 lb x 5 reps
- 70 lb x 3 reps
- 75 lb x 5 reps
- 85 lb x 5 reps
- 95 lb x 7 reps
- 55 lb x 10 reps
- 55 lb x 10 reps
- 55 lb x 10 reps
- 55 lb x 10 reps
- 55 lb x 10 reps
- Notes:
- Too much volume with dumbbells. Should only do 3 sets of 10, or use barbell for these sets
-
One-Arm Dumbbell Row:
- 60 lb x 10 reps
- 65 lb x 10 reps
- 70 lb x 10 reps
- 70 lb x 10 reps
- 80 lb x 13 reps
-
Body Weight Squat:
- 50 reps
- 50 reps
- 25 reps
- 25 reps
-
Walking:
- 0:45:00 || 2.8 mi || flat
-
Barbell Deadlift:
- 95 lb x 5 reps
- 125 lb x 5 reps
- 155 lb x 5 reps
- 185 lb x 3 reps
- 205 lb x 5 reps
- 235 lb x 5 reps
- 265 lb x 14 reps
- 155 lb x 10 reps
- 155 lb x 10 reps
- 155 lb x 10 reps
- 155 lb x 10 reps
- 155 lb x 10 reps
-
Hanging Straight Leg Raise:
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
Plank:
- 60 sec
- 60 sec
-
Hiking:
- Lone Pine Lake (Mt. Whitney Main Trail) || 5.9 mi || 127 BPM || Mountains! || 52 lbs
