Thursday, September 24, 2015

9/24/15 Workout - Sprints and 5x5 Weight Training



Running (Intervals/Sprints)
00:00:30 || 70 yd || sprint
00:00:30 || 53 yd || sprint
00:00:30 || 53 yd || sprint
00:00:30 || 53 yd || sprint
00:00:30 || 53 yd || sprint
00:00:30 || 53 yd || sprint

Walking (treadmill)
00:05:00 || 0.1 mi

Dumbbell Bicep Curl
20 lb x 30 reps

Light Walking (secondary e.g. commute, on the job, etc)
03:00:00

Goblet Squat (dumbbell)
25 lb x 5 reps
25 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps
50 lb x 5 reps

Suspension Trainer Inverted Rows
5 reps
5 reps
5 reps
5 reps
5 reps

Bent Over Barbell Row
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps

Romanian Deadlift
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps

Incline Cable Flyes
70 lb x 5 reps
70 lb x 5 reps
70 lb x 5 reps
70 lb x 5 reps
70 lb x 5 reps

Standing Barbell Shoulder Press (OHP)
45 lb x 5 reps
55 lb x 5 reps
60 lb x 5 reps
65 lb x 5 reps
85 lb x 5 reps

Two-Arm Kettlebell Swing
50 lb x 5 reps
60 lb x 5 reps
60 lb x 5 reps
60 lb x 5 reps
60 lb x 5 reps

Internal Shoulder Cuff Rotation (Lucky Cat)
5 lb x 30 reps
5 lb x 30 reps
5 lb x 30 reps
5 lb x 30 reps

Cable External Rotation
5 lb x 20 reps
5 lb x 20 reps

Barbell Bench Press
95 lb x 5 reps
115 lb x 5 reps
135 lb x 5 reps
145 lb x 5 reps

Trap Bar Deadlift
140 lb x 1 reps
210 lb x 1 reps
250 lb x 1 reps
260 lb x 1 reps




http://www.mikemahler.com/cmd.php?Clk=5223689





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