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

Jun 29, 2013

• 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