Working out over the next few weeks

by Gilbert Keith

I’m going to be traveling a bunch for the next 20 days, so I thought I’d outline what I’d like to do fitness wise during this time:

*Dumbbell Bench Press: Try to get to 30 lbs x 10 reps by June 30, 40 lbs x 10 reps by July 10.

*Barbell Bench Press: Try to get to 105 x 10 by June 30, 125 x 10 by July 10.

*Running: 2 x Long, slow runs in Madison, 1 x in DC (at least 10 miles). No more 3-8 milers, instead do treadmill HIIT.

*Treadmill HIIT: Once every 3 days, for 30 minutes, including a 5 min warmup and a 5 min cooldown.

*Deadlifts: Improve form, 105 x 8 by June 24, 125 x 8 by July 3, 145 x 8 by July 10.

*Squats: 125 x 8 by June 24, 155 x 5 by July 3, 175 x 5 by July 10.

*Overhead press: 80 lbs x 5 by June 24, 90 x 5 by July 3, 100 x 5 by July 10.

*Lat pulldown: 105 x 10 by June 25, 125 x 8 by July 3, 145 x 8 by July 10.

*Walking/Hiking: Do about 40 miles by July 10.

*Swimming: I’m going to try to get a bunch of swimming in. I’m no good at this, so goals are subject to revision: Swim 100 m in one set by June 30, 250 m by July 10.

*Indoor cycling (machine): aiming for 20 miles by June 20, 40 miles by July 2

*Outdoor cycling: 30 miles by June 27, 60 miles by July 10.

*Chin up: 6 reps x 3 sets by June 27, 7 reps x 3 sets by July 10.

Quests to unlock on Fitocracy:

*Let’s Go For a Hike

*Scenic Route [should be able to pull this off in DC]

*Gullible Guppy

*Torpedo Trial

*Tour de Neighborhood

*Paperboy

The sweet thing is that there is a Gold’s within 15 mins of where I’m going to be in the DC area.

Gautam Kandlikar

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