Workouts ’13: Week of June 16

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