Category Archives: Workout Log

Workouts ’13: Week of August 11

Workouts ’13: Week of August 11

  • Walking:
    • 0:31:31 || 1.6 mi || flat
    • Notes:
      • pushing stroller in hiking boots

 

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Bench Press:
    • 95 lb x 5 reps
    • 135 lb x 5 reps
    • 185 lb x 2 reps
    • 250 lb x 2 reps
  • Chin-Up:
    • 1 reps || weighted || 90 lb
  • Pendlay Row:
    • 95 lb x 12 reps
    • 125 lb x 12 reps
    • 125 lb x 12 reps
    • 125 lb x 10 reps

 

  • Hiking:
    • Morgan Pass/Little Lakes Valley from Mosquito Flats || 8 miles round trip || ~4 hrs hiking time|| 25 lb pack || ±800′ elevation || ~10,800′ peak elevation

 

  • Hiking:
    • Horsemeadows Campground to Cottonwood Lakes Trailhead to Cottonwood Lakes Basin || 14 miles round trip || ~5 hrs hiking time || 25 lb pack || ±1100′ elevation || ~11,100′ peak elevation

 

Workouts ’13: Week of August 4

Workouts ’13: Week of August 4

  • Walking:
    • 0:51:50 || 2.4 mi || flat
    • Pushing stroller, breaking in boots
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Bench Press:
    • 95 lb x 5 reps
    • 135 lb x 5 reps
    • 185 lb x 3 reps
    • 235 lb x 3 reps
    • 155 lb x 15 reps
  • Chin-Up:
    • 21 reps
  • Pendlay Row:
    • 95 lb x 10 reps
    • 105 lb x 10 reps
    • 105 lb x 10 reps

Aug 8, 2013

  • Walking:
    • 0:22:00 || 1.2 mi || flat
  • Reverse Triceps Bench Press:
    • 95 lb x 12 reps
    • 145 lb x 12 reps
    • 145 lb x 12 reps
  • Seated Hammer Dumbbell Curl:
    • 40 lb x 10 reps
    • 45 lb x 10 reps
    • 45 lb x 10 reps
  • Triceps Pushdown:
    • 115 lb x 12 reps
    • 145 lb x 12 reps
    • 160 lb x 10 reps
  • Barbell Curl:
    • 80 lb x 12 reps
    • 90 lb x 8 reps

Aug 9, 2013

  • Walking:
    • 0:20:00 || 1.2 mi || flat
  • Barbell Deadlift:
    • 135 lb x 12 reps
    • 235 lb x 12 reps
    • 235 lb x 12 reps
    • 235 lb x 16 reps
  • Hanging Straight Leg Raise:
    • 12 reps
    • 12 reps
    • 12 reps
  • Foam Rolling:
    • 10 min

Aug 10, 2013

  • Hiking:
    • Blue Mtn Training || 0:29:45 || 1.5 mi || 125 BPM

 

 

Workouts ’13: Week of July 28

Workouts ’13: Week of July 28

 

  • Walking:
    • 1:02:00 || 3.1 mi || flat
  • Walking:
    • 0:40:00 || 2.2 mi || flat
    • 1:00:00 || 2 mi || flat
  • Walking (treadmill):
    • 0:20:00 || 0.8 mi || 145 BPM || 20 %
    • 824 ft climbed
  • Chin-Up:
    • 8 reps (+54 pts)
    • 7 reps || weighted || 34 lb
    • 6 reps || weighted || 34 lb
    • 5 reps || weighted || 34 lb
  • Barbell Squat:
    • 45 lb x 12 reps
    • 115 lb x 12 reps
    • 115 lb x 12 reps
    • 115 lb x 12 reps

 

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Walking (treadmill):
    • 1 mi || 145 BPM || 15 %
  • Barbell Deadlift:
    • 135 lb x 12 reps
    • 185 lb x 10 reps
    • 185 lb x 10 reps
    • 185 lb x 10 reps
    • 185 lb x 10 reps
    • Should be a PR week, but with my upcoming hike, I need to take it easy.
  • Parallel-Grip Pull-Up:
    • 12 reps
    • 8 reps
    • 8 reps
  • Hanging Straight Leg Raise:
    • 12 reps
    • 12 reps
    • 12 reps

Aug 1, 2013

  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Bench Press:
    • 95 lb x 5 reps
    • 135 lb x 5 reps
    • 185 lb x 5 reps
    • 205 lb x 5 reps
  • Pendlay Row:
    • 65 lb x 12 reps
    • 85 lb x 10 reps
    • 105 lb x 10 reps
  • Decline Dumbbell Bench Press:
    • 60 lb x 12 reps
    • 75 lb x 10 reps
  • Barbell Curl:
    • 60 lb x 12 reps
    • 80 lb x 10 reps

Aug 3, 2013

  • Hiking:
    • 11:02:00 || 18.3 mi || 122 BPM || Mountains! || 25 lb
    • as tracked by GPS/HRM: San Gorgonio via Vivian Creek || 11h 02m || 18.33 miles || 5400′ elevation gain || 122 bpm av, 163 peak

 

Workouts ’13: Week of July 21

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

Jul 23, 2013

  • 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

Jul 24, 2013

  • 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

 

 

 

 

 

 

 

Workouts ’13: Week of July 14

Workouts ’13: Week of July 14

  • Running (Intervals/Sprints):
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
    • 60 sec || 150 BPM || jog (+5 pts)
    • 30 sec || 160 BPM || sprint (+5 pts)
  • Walking:
    • 0:55:00 || 2.3 mi || flat (+60 pts)
    • LISS pushing stroller

 

  • 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)

 

 

 

 

 

 

 

 

Workouts ’13: Week of July 7

Workouts ’13: Week of July 7

  • 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
  • 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

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

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

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

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

 

Workouts ’13: Week of June 30

Workouts ’13: Week of June 30

  • Running (Intervals/Sprints):
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • Notes:
      • Done on exercise bike
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Leg Press:
    • 115 lb x 10 reps
    • 205 lb x 10 reps
    • 295 lb x 10 reps
    • 205 lb x 10 reps
  • Calf Press On The Leg Press Machine:
    • 115 lb x 10 reps
    • 205 lb x 10 reps
    • 295 lb x 10 reps
    • 205 lb x 10 reps
  • Plank:
    • 120 sec
    • 75 sec
  • Foam Rolling:
    • 10 min
  • Walking (treadmill):
    • 0:15:00 || 0.5 mi || 2 mph || 30 %
  • Running (Intervals/Sprints):
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • 60 sec || job
    • 30 sec || sprint
    • Notes:
      • On exercise bike
  • Hiking:
    • Mt Badly via Baldy Bowl & Devil’s Backbone loop || 6:35:00 ||11.3 total miles || 3900′ over 4.3 mile ascent (17.1% grade) || 3900’ over 7 mile descent (10.5% grade)|| 127 BPM || 20lb pack
  • Running (Intervals/Sprints):
    • 2 min || 0.2 mi || jog
    • 5 min || 0.4 mi || run
    • 5 min || 0.2 mi || jog
    • 8 min || 0.7 mi || run
    • 7 min || 0.7 mi || run
    • 5 min || 0.2 mi || jog
    • 10 min || 1 mi || run

 

 

 

Workouts ’13: Week of June 23

Workouts ’13: Week of June 23

  • Stationary Bike HIIT(Intervals):
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 15 sec || high-intensity
    • 60 sec || low-intensity
    • 30 sec || high-intensity
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 95 lb x 5 reps
    • 135 lb x 5 reps
    • 165 lb x 5 reps
    • 190 lb x 3 reps
    • 225 lb x 3 reps
    • 250 lb x 5 reps
    • 135 lb x 25 reps
    • 135 lb x 25 reps
  • Chin-Up:
    • 8 reps (+54 pts)
    • 5 reps || weighted || 55 lb
    • 6 reps || weighted || 45 lb
    • 7 reps || weighted || 35 lb
    • 12 reps
  • Hammer Dumbbell Curl:
    • 40 lb x 12 reps
    • 40 lb x 12 reps
  • Stationary Bike HIIT (Intervals):
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
  • Dumbbell Bench Press:
    • 45 lb x 5 reps
    • 55 lb x 5 reps
    • 70 lb x 5 reps
    • 80 lb x 3 reps
    • 90 lb x 3 reps
    • 100 lb x 5 reps
  • Diamond Push-Up:
    • 10 reps
  • Push-Up:
    • 15 reps
    • 15 reps
    • 15 reps
  • Body Weight Squat:
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
    • 25 reps
  • One-Arm Dumbbell Row:
    • 80 lb x 10 reps
    • 80 lb x 10 reps
    • 80 lb x 10 reps
    • 80 lb x 10 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Stationary Bike HIIT(Intervals):
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
    • 60 sec || low-intensity
    • 30 sec|| high-intensity
  • Walking:
    • 0:40:00 || 2.2 mi || track
  • Barbell Deadlift:
    • 135 lb x 5 reps
    • 175 lb x 5 reps
    • 215 lb x 5 reps
    • 255 lb x 2 reps
    • 295 lb x 1 reps
    • 330 lb x 2 reps
    • 295 lb x 4 reps
    • 260 lb x 6 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • 155 lb x 10 reps
    • Notes:
      • Very Difficult workout (low stamina & strength)- time for a deload week!
  • Hanging Straight Leg Raise:
    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps
    • 10 reps
  • Plank:
    • 75 sec
    • 75 sec
  • Hiking Intervals (Intervals/high-intensitys):
    • Hulda Crooks low-intensity/hike intervals with dog || 00:49:38 || 3.66 mi || 155 BPM || Steep Hills|| 10 lbs
      • 5 min || 0.4 mi|| low-intensity
      • 5 min || 0.2 mi || walk
      • 5 min || 0.4 mi|| low-intensity
      • 5 min || 0.3 mi || walk
      • 5 min || 0.4 mi|| low-intensity
      • 5 min || 0.1 mi || walk
      • 10 min || 0.9 mi || low-intensity
      • 2 min || 0.1 mi || walk
      • 7 min || 0.8 mi || low-intensity

 

 

 

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

 

 

 

 

 

Workouts ’13: Week of May 26

DELOAD WEEK

  • Walking:
    • 0:53:53 || 2.7 mi || flat (+91 pts)
    • Notes:
      • pushing stroller

May 27, 2013

  • Hiking:
    • Hulda Crook/Prado Lane Taining || 2:47:00 || 8.2 mi || 110 BPM || moderate hills || 22 lb
    • Notes:
      • Fasted LISS…. otherwise known as hiking before breakfast 😀 Memorial Day eating damage control || 110avg || 158 peak || 22 lb pack
  • Walking:
    • 0:45:00 || 2.5 mi || flat
  • Chin-Up:
    • 21 reps
    • 12 reps
  • Dumbbell Bench Press:
    • 30 lb x 15 reps
    • 45 lb x 10 reps
    • 65 lb x 12 reps
    • 65 lb x 10 reps
    • Notes:
      • DELOAD WEEK
      • Lethargic (3pm workout, 17hrs into fast) and shoulders very sore (dehydration, no fish oil?)?
  • Standing Barbell Shoulder Press (OHP):
    • 50 lb x 12 reps
    • 60 lb x 10 reps
    • Notes:
      • DELOAD WEEK
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Barbell Squat:
    • 45 lb x 12 reps
    • 135 lb x 5 reps
    • 175 lb x 5 reps
    • 205 lb x 8 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
  • Hammer Dumbbell Curl:
    • 30 lb x 15 reps
    • 40 lb x 12 reps
    • 40 lb x 12 reps
  • Walking:
    • 0:40:00 || 2.2 mi || flat
  • Body Weight Squat:
    • 50 reps
    • 50 reps
  • Barbell Deadlift:
    • 135 lb x 5 reps
    • 175 lb x 5 reps
    • 205 lb x 5 reps
    • 225 lb x 8 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
    • 175 lb x 10 reps
  • Dips – Chest Version:
    • 8 reps || assisted || 40 lb
    • 26 reps
  • Hanging Straight Leg Raise:
    • 10 reps
    • 10 reps
    • 10 reps
    • 8 reps
  • Hiking:
    • Icehouse Canyon (to Cucamonga Wilderness sign) || 1:47:00 || 4.3 mi || moderate hills || 45 lbs