Workouts ’13: Week of July 14

Workouts ’13: Week of July 14

Jul 14, 2013

Trap Bar Deadlift:
- 95 lb x 10 reps (+52 pts)
- 145 lb x 10 reps (+72 pts)
- Waiting for the Squat Rack….
Barbell Squat:
- 135 lb x 5 reps (+66 pts)
- 185 lb x 5 reps (+92 pts)
- 200 lb x 6 reps (+108 pts)
- Hurting shoulder to hold onto back… cutting workout short.
Goblet Squat (dumbbell):
- 90 lb x 10 reps (+50 pts)
- 90 lb x 10 reps (+50 pts)
V-Bar Pulldown:
- 100 lb x 12 reps (+31 pts)
- 120 lb x 12 reps (+36 pts)
- 120 lb x 10 reps (+35 pts)
Walking:
- 0:40:00 || 2.2 mi || flat (+81 pts)
- 0:42:00 || 1.7 mi || flat (+43 pts)
- Session 1 – walk to gym Session 2 – pushing stroller
Foam Rolling:
- 5 min (+9 pts)
- 10 min (+18 pts)
- 5 min (+9 pts)
- 1 – hip flexors 2 – shoulder 3 – quads

Running:
- 0:18:30 || 2.3 mi || flat (+297 pts)
- HIIT, Phase 3 || 18 sets of 30 sec Low Intensity, followed by 30 sec High Intensity
Body Weight Squat:
- 25 reps (+16 pts)
- 25 reps (+16 pts)
- 25 reps (+16 pts)
- 25 reps (+16 pts)
Foam Rolling:
- 10 min (+18 pts)

Barbell Bench Press:
- 95 lb x 8 reps (+58 pts)
- 115 lb x 5 reps (+59 pts)
- 145 lb x 3 reps (+58 pts)
- 165 lb x 3 reps (+66 pts)
- 185 lb x 3 reps (+76 pts)
- 205 lb x 4 reps (+99 pts)
- 135 lb x 20 reps (+89 pts)
Seated Cable Row:
- 100 lb x 12 reps (+33 pts)
- 140 lb x 10 reps (+43 pts)
- 120 lb x 12 reps (+38 pts)
Walking:
- 0:40:00 || 2.2 mi || flat (+81 pts)

Walking:
- 0:35:00 || 2 mi || flat (+76 pts)
- 0:40:00 || 1.7 mi || flat (+45 pts)
Body Weight Squat:
- 25 reps (+16 pts)
- 25 reps (+16 pts)
Foam Rolling:
- 5 min (+9 pts)
- 5 min (+9 pts)
- 5 min (+9 pts)

Barbell Deadlift:
- 135 lb x 5 reps (+66 pts)
- 185 lb x 5 reps (+92 pts)
- 235 lb x 5 reps (+129 pts)
- 305 lb x 1 reps (+113 pts)
- 350 lb x 1 reps (+154 pts)
- 295 lb x 4 reps (+177 pts)
- 255 lb x 6 reps (+157 pts)
- 185 lb x 10 reps (+109 pts)
Hanging Straight Leg Raise:
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- 10 reps (+5 pts)
- 10 reps (+5 pts)
Plank:
- 75 sec (+26 pts)
Side Plank:
- 60 sec (+42 pts)
- 60 sec (+42 pts)
Parallel-Grip Pull-Up:
- 10 reps (+68 pts)
- 8 reps (+51 pts)
- 7 reps (+43 pts)
Walking:
- 0:40:00 || 2.5 mi || flat (+111 pts)
- 0:17:00 || 0.9 mi || flat (+26 pts)
Foam Rolling:
- 10 min (+18 pts)
Running:
- 0:06:59 || 1 mi || flat (+131 pts)