Monthly Archives: May 2013

Workouts ’13: Week of May 19

PR WEEK!

 

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 95 lb x 10 reps
    • 135 lb x 6 reps
    • 185 lb x 4 reps
    • 225 lb x 2 reps
    • 265 lb x 4 reps || PR!
    • 245 lb x 8 reps
    • 225 lb x 12 reps
  • Chin-Up:
    • 8 reps (+54 pts)
    • 2 reps || weighted || 80 lb || PR!
    • 6 reps || weighted || 45 lb
    • 10 reps
  • Hammer Dumbbell Curl:
    • 35 lb x 15 reps
    • 35 lb x 13 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:34:00 || 2 mi || flat
  • Walking:
    • 0:35:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 45 lb x 8 reps
    • 65 lb x 4 reps
    • 85 lb x 2 reps
    • 100 lb x 8 reps || PR!
    • Notes:
      • 1RM calculation for 5/3/1
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 4 reps
    • 120 lb x 6 reps || PR!
    • Notes:
      • 1RM calculation for 5/3/1
  • Push-Up:
    • 25 reps
    • 15 reps
  • Barbell Deadlift:
    • 135 lb x 8 reps
    • 185 lb x 4 reps
    • 225 lb x 2 reps
    • 265 lb x 1 reps
    • 315 lb x 1 reps
    • 1 lb x 1 reps
    • 345 lb x 3 reps || PR!
    • 225 lb x 20 reps
    • 185 lb x 12 reps
    • Notes:
      • Set 6 PR ATTEMPT – 375 x 1 – FAILED. Form was sloppy, stopped pulling when weight was mid-shin. D-Ring on hooks/straps was also broken, so hanging onto weight was tough.
  • Biking (Intervals/Sprints):
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 60 sec || jog
    • 15 sec || sprint
    • 15 sec || walk
    • Notes:
      • Done on Stationary Bike
  • Walking:
    • 0:35:14 || 1.7 mi || flat
    • Notes:
      • pushing stroller

Workouts ’13: Week of May 12

  • Hiking:
    • Prado Lane behind house, Mother’s Day meal damage control! || 0:47:00 2.6 mi || 128 BPM, 164 peak|| moderate hills || 15 lb || 90+ degrees

May 13, 2013

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 95 lb x 10 reps
    • 135 lb x 6 reps
    • 185 lb x 4 reps
    • 225 lb x 2 reps
    • 255 lb x 3 reps
    • 135 lb x 20 reps
    • Notes:
      • 23+ mile hike on 5/18. Legs will be low volume high weight. All workouts near beginning of the week.
  • Chin-Up:
    • 8 reps (+54 pts)
    • 2 reps || weighted || 75 lb
    • 5 reps || weighted || 50 lb
    • 8 reps || weighted || 35 lb
    • 12 reps (+74 pts)
  • Barbell Curl:
    • 38 lb x 12 reps
    • 88 lb x 6 reps
    • 78 lb x 8 reps
    • Notes:
      • FAT bar for grip strength
  • Reverse Barbell Curl:
    • 45 lb x 12 reps
    • 45 lb x 12 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Dumbbell Bench Press:
    • 45 lb x 8 reps
    • 60 lb x 4 reps
    • 75 lb x 2 reps
    • 90 lb x 1 reps
    • 95 lb x 8 reps
    • 80 lb x 10 reps
    • Notes:
      • Failed on set with 100 lb DBs. Wrists/forearms couldn’t handle weight – tired from yesterdays workout.
  • Body Weight Squat:
    • 50 reps
    • 50 reps
  • Body Weight Squat:
    • 50 reps
    • 50 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Deadlift:
    • 135 lb x 8 reps
    • 185 lb x 4 reps
    • 235 lb x 2 reps
    • 285 lb x 1 reps
    • 345 lb x 1 reps
    • 275 lb x 10 reps
    • 135 lb x 20 reps
    • Notes:
      • PR, despite sore legs from Monday squats and no grips/hooks. Will try 365 with hooks next week!
  • Lat Pulldown:
    • 90 lb x 12 reps
    • 140 lb x 11 reps
    • 130 lb x 12 reps
  • Foam Rolling:
    • 1 min
    • 1 min
  • Hiking:
    • San Gorgonio via Dry & Dollar Lakes (South Fork) || 13:15:00 || 23.7 mi || 121 BPM || 4620 ft climbing|| 30 lb pack

Workouts ’13: Week of May 5

  • Chin-Up:
    • 8 reps (+54 pts)
    • 5 reps || weighted || 60 lb
    • 6 reps || weighted || 50 lb
    • 6 reps || weighted || 40 lb
  • Barbell Squat:
    • 45 lb x 12 reps
    • 135 lb x 10 reps
    • 175 lb x 6 reps
    • 215 lb x 2 reps
    • 245 lb x 4 reps
    • 230 lb x 8 reps
    • 215 lb x 10 reps
    • Notes:
      • Next week: 245, 235, 225!
  • Barbell Curl:
    • 58 lb x 12 reps
    • 78 lb x 12 reps
    • FAT bar for grip
  • Reverse Barbell Curl:
    • 38 lb x 12 reps
    • Notes:
      • FAT bar for grip
  • Walking:
    • 0:36:00 || 2.2 mi || flat

May 7, 2013

  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • Walking:
    • 0:34:00 || 2 mi || flat

May 8, 2013

  • Walking:
    • 0:35:00 || 2.2 mi || flat
  • Elbow-Supported Dumbbell External Rotation:
    • 10 lb x 12 reps
    • 10 lb x 12 reps
  • Internal Shoulder Cuff Rotation (Lucky Cat):
    • 10 lb x 10 reps
    • 10 lb x 10 reps
  • Cable External Rotation:
    • 20 lb x 10 reps
    • 20 lb x 10 reps
  • Dumbbell Bench Press:
    • 45 lb x 12 reps
    • 60 lb x 10 reps
    • 75 lb x 4 reps
    • 100 lb x 6 reps
    • 95 lb x 7 reps
    • 85 lb x 7 reps
  • Standing Barbell Shoulder Press (OHP):
    • 45 lb x 10 reps
    • 75 lb x 6 reps
    • 95 lb x 7 reps
    • Notes:
      • Upper body workouts seem to be suffering lately… time for a change.
  • Barbell Shrug:
    • 135 lb x 16 reps
    • 225 lb x 8 reps
    • 185 lb x 14 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps

May 9, 2013

  • Walking:
    • 0:20:00 || 1 mi || flat
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps

May 10, 2013

  • Barbell Deadlift:
    • 135 lb x 5 reps
    • 160 lb x 5 reps
    • 210 lb x 3 reps
    • 240 lb x 5 reps
    • 275 lb x 9 reps
    • 160 lb x 10 reps
    • 160 lb x 10 reps
    • 160 lb x 10 reps
    • 160 lb x 10 reps
    • 160 lb x 10 reps
    • Notes:
      • Giving 5/3/1 a test run 3 min rest between heavy sets 2 min rest between sets of 10
  • Triceps Pushdown – V-Bar Attachment:
    • 85 lb x 16 reps
    • 145 lb x 12 reps
    • 145 lb x 12 reps
  • Lat Pulldown:
    • 120 lb x 10 reps
    • 140 lb x 10 reps
    • 130 lb x 10 reps
  • Walking:
    • 0:25:00 || 1 mi || flat

May 11, 2013

  • Hiking:
    • Prado Lane/Hulda Crooks – conditioning hike for San G trip (23.7 miles)
    • 3:18:00 || 10.7 mi || 135 BPM || 2700 ft climbing || 15 lb pack

Workouts ’13: Week of Apr 28

  • Hiking:
    • Skyline Trail. Carried 2 packs for the last 2.5 miles. Hike was all climbing. 8,000 ft of elevation gain (450 – 8600) over 11 miles.
      • 7:18:00 || 8.5 mi || 125 BPM || Mountains! || 25 lb
      • 3:00:00 || 2.5 mi || 135 BPM || Mountains! || 45 lb

Apr 29, 2013

  • Chin-Up:
    • 8 reps
    • 6 reps || weighted || 34 lb
    • 6 reps || weighted || 34 lb
    • 12 reps
    • Notes:
      • back sore from hike (hiking poles)
  • Hammer Dumbbell Curl:
    • 35 lb x 10 reps
    • 35 lb x 10 reps
  • Barbell Squat:
    • 45 lb x 12 reps
    • 95 lb x 10 reps
    • 135 lb x 6 reps
    • 185 lb x 4 reps
    • 215 lb x 1 reps
    • 235 lb x 6 reps
    • 225 lb x 7 reps
    • 210 lb x 8 reps
    • Notes:
      • less than 24 hrs after the hike from hell, I PR’d on squats. Not an impressive PR, but a PR none-the-less!

May 1, 2013

  • Walking:
    • 0:30:00 || 2.2 mi || flat
  • Barbell Deadlift:
    • 115 lb x 12 reps
    • 165 lb x 12 reps
    • 185 lb x 6 reps
    • 215 lb x 12 reps
    • 275 lb x 6 reps
    • 325 lb x 1 reps
    • 345 lbs, failed grip (no hooks)
  • Lat Pulldown:
    • 120 lb x 12 reps
    • 130 lb x 10 reps
    • 140 lb x 8 reps
  • Cycling (stationary):
    • 0:10:00 || 2.6 mi || 115 BPM

May 4, 2013

  • Hiking:
    • San Jacinto Exporation from Tram || 5:59:00 || 8 mi || 125 BPM || Mountains! || 57 lb