Workouts ’13: Week of July 7

Workouts ’13: Week of July 7

Jul 7, 2013

• Running (Intervals/Sprints):
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • Running in Grand Terrace

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Jul 8, 2013

• Walking:
  • 0:40:00 || 2.2 mi || flat
• Barbell Squat:
  • 95 lb x 10 reps
  • 135 lb x 5 reps
  • 185 lb x 5 reps
  • 200 lb x 6 reps
  • 190 lb x 7 reps
  • 170 lb x 8 reps
  • 135 lb x 10 reps
  • Notes:
    • dropping weight, going lower and focusing on form
• Chin-Up:
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps
  • 10 reps

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Jul 9, 2013

• Running (Intervals/Sprints):
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
  • 60 sec || 150 BPM || jog
  • 30 sec || 160 BPM || sprint
• Body Weight Squat:
  • 25 reps
  • 25 reps
  • 25 reps
  • 25 reps
  • 25 reps
  • 25 reps
  • Notes:
    • squat DOMS
• Foam Rolling:
  • 10 mins

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Jul 10, 2013

• Smith Machine Bench Press:
  • 90 lb x 5 reps
  • 140 lb x 5 reps
  • 190 lb x 5 reps
  • 210 lb x 5 reps
  • Notes:
    • Negatives – 5 sec on eccentric movement
• Horizontal Pull:
  • 12 reps
  • 12 reps
  • 12 reps
  • 12 reps
• Barbell Curl:
  • 50 lb x 8 reps
  • 90 lb x 8 reps
  • 70 lb x 8 reps
• Plank:
  • 135 sec
  • 75 sec

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Jul 11, 2013

• Barbell Deadlift:
  • 135 lb x 10 reps
  • 185 lb x 10 reps
  • 235 lb x 8 reps
  • 235 lb x 8 reps
• Reverse Grip Triceps Pushdown:
  • 85 lb x 10 reps
  • 145 lb x 12 reps
  • 145 lb x 10 reps
• Walking:
  • 0:40:00 || 2.2 mi || flat
• Hiking:
  • 0:55:00 || 2.7 mi || moderate hills

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Jul 13, 2013

• Hiking:
  • Keller Peak (Trail Only) || 5:45:00 || 9 mi || 105 BPM || moderate hills || 18 lb
    • (Excruciatingly) Slow Pace d/t hiking with beginners, but a fun day