Workouts ’13: Week of July 21
-
Foam Rolling:
- 10 min
-
Hiking:
- 1:18:00 || 3.5 mi || moderate hills || 40 lb
- Hips, knees, shins are sore from running last week. Doing LISS in lieu of HIIT for a few days this week.
-
Barbell Squat:
- 45 lb x 10 reps
- 135 lb x 5 reps
- 225 lb x 4 reps
- 205 lb x 5 reps
- 185 lb x 8 reps
-
Chin-Up:
- 12 reps
- 12 reps
- 10 reps
- 10 reps
- 10 reps
- 8 reps
-
Goblet Squat (dumbbell):
- 60 lb x 12 reps
- 60 lb x 12 reps
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Barbell Curl:
- 68 lb x 12 reps
- 68 lb x 12 reps
-
Foam Rolling:
- 10 min
-
Cycling (stationary):
- 0:18:00 || 4.3 mi || 150 BPM
- HITT Phase III 18 sets – 30 sec high intensity, 30 sec low intensity
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
-
Foam Rolling:
- 10 min
-
Barbell Bench Press:
- 95 lb x 5 reps
- 135 lb x 5 reps
- 185 lb x 5 reps
- 225 lb x 3 reps
- 205 lb x 4 reps
- 185 lb x 8 reps
-
T-Bar Row:
- 35 lb x 10 reps
- 60 lb x 12 reps
- 85 lb x 10 reps
- 85 lb x 10 reps
-
Plank:
- 120 sec
- 90 sec
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Body Weight Squat:
- 25 reps
- 25 reps
- 25 reps
- 25 reps
-
Foam Rolling:
- 10 min
-
Shoulder Dislocation:
- 10 reps
- 10 reps
- 10 reps
-
Walking (treadmill):
- 0:30:00 || 1.4 mi || 145 BPM || 20 % incline
-
Walking:
- 0:40:00 || 2.2 mi || flat
-
Barbell Deadlift:
- 135 lb x 10 reps
- 185 lb x 5 reps
- 235 lb x 10 reps
- 235 lb x 10 reps
- 205 lb x 12 reps
- 205 lb x 12 reps
-
Hanging Straight Leg Raise:
- 12 reps
- 12 reps
- 10 reps
- 10 reps
- 10 reps
-
Side Plank:
- 60 sec (+42 pts)
-
Walking:
- 0:40:00 || 2.2 mi || flat