Weekly Workouts 7/12-7/15

Woo! It’s finally here – vacation. We got to the beach around 9:30, and our plan is not to move until the sun goes down, or when we get hungry for dinner – whichever comes first. Because of the early arrival at the beach, there was no time for a morning workout (and that’s ok with me).

 

This past week I went extra hard, sprinting and running fast in the gym, and also upping my weights – because this week I’m gym-less. I’ll be going for morning beach runs to keep my body active, and maybe even squeeze in some water sports. Either way I need to counter-act the hell I’m about to put in my body – alcohol and food.

I have some awesome recipes in mind for this upcoming week to post. Anyways, if you want to stay up to date with what where doing (or eating) on vacation check out my Twitter page, it’s chalk full of recipes!


 

Monday:

Cardio: 4 mile run (total time 32:30)

Lift:

  • Back Squats 3×8 115lbs
  • Deadlifts 3×8 100lbs
  • Weighted Oblique Crunch 3×10 40lbs

 

Tuesday:

Cardio: Speed Interval Run (5 miles total time 44 minutes)

Warm Up: 10 minutes 8:30min/mi

Fast: 3x5mins at 6:55min/mi with 3mins recovery at 8:30min/mi

Cool Down: 10 minutes at 8:30min/mi

Lift:

  • Dumbbell Bicep Curls 3×12 15lbs
  • BW Tricep Dips 45reps
  • Seated Cable Row 3×10 75lbs
  • Overhead Barbell Lunge 14/leg 35lbs
  • Abs:
    • Weighted Toe Touches 3×13 10lbs
    • Suit Case Crunches 3×12 10lbs
    • Decline Crunches 40reps
    • Planks 3x45sec
    • Hanging Knee Raises 25reps

 

Wednesday:

Rest Day 🙂  – my legs were dead!

 

Thursday:

Cardio: Treadmill – Fast Sprinting Run (30 minutes)

Warm Up: 10mins 8:30min/mi

Fast: 10x40secs sprints at speed of 9.5-10, 20 second rests in between

Cool Down: 10mins 8:30min/mi

Lift:

  • Back Squats 3×8 120lbs
  • Deadlifts 3×8 102lbs
  • Weighted Oblique Crunch 3×10 45lbs
  • RDLs 3×8 85lbs
  • Decline Crunch 30 reps

 

Friday:

Cardio: Speed Interval Run (5 miles total time 44 minutes)

Warm Up: 10 minutes 8:30min/mi

Fast: 3x5mins at 6:55min/mi with 3mins recovery at 8:30min/mi

Cool Down: 10 minutes at 8:30min/mi

Lift:

  • Dumbbell Bicep Curls 3×12 15lbs
  • BW Tricep Dips 45reps
  • Seated Cable Row 3×10 75lbs
  • Assisted Pull Ups 20 reps
  • Abs:
    • Weighted Toe Touches 3×13 10lbs
    • Suit Case Crunches 3×12 10lbs
    • Decline Crunches 40reps
    • Planks 3x45sec
    • Hanging Knee Raises 25reps
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