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
- Hulda Crooks low-intensity/hike intervals with dog || 00:49:38 || 3.66 mi || 155 BPM || Steep Hills|| 10 lbs