Vision Quest

July 15 - Workout

July 12, 2013 - Workout
Who trained? Rich Elwood, Shelton Elwood
Workout - I Don't Even Know Your Name
__________________________________________________________

1 mile run and 400 squats - Rich 20:37 min, Shelton 22:56

___________________________________________________________

Leg Extensions (3 sets)
Set 1 - Rich 12 reps at 75 lbs, Shelton 20 reps at 30 lbs
Set 2 - Rich 10 at 75 lbs, Shelton 25 at 30 lbs
Set 3 - Rich 11 at 75 lbs, Shelton 20 at 30 lbs

___________________________________________________________

Straight Leg Deadlift (with dumbbell)
Set 1 - Rich 16 reps at 80 lbs, Shelton 15 reps at 35 lbs
Set 2 - Rich 13 reps at 80 lbs, Shelton 15 reps at 35 lbs
Set 3 - Rich 16 reps at 80 lbs, Shelton 15 reps at 35 lbs

___________________________________________________________

Timed Box Jumps - Rich 1:23 min 20 inch box (50 jumps), Shelton 1:35 min 9 inch box (50 jumps)

___________________________________________________________

200 Calf Raises- Rich, Shelton

___________________________________________________________

Workout Complete!
Temp 100+, Very, Very Hot

Shoutout to Haley Goble for completing today's workout on her own!!

July 11, 2013 - Workout
Who Trained? Rich Elwood, Shelton Elwood, Haley Goble
Workout - Fast and the Furious
__________________________________________________________
1/2 mile run - Rich 3:05, Shelton 4:24, Haley 4:21
__________________________________________________________
High Repetition Bench (5 sets)
Set 1 - Rich 51 reps at 110lbs, Shelton 20 reps at 45lbs, Haley 35 reps at 45lbs
Set 2 - Rich 28 reps at 110, Shelton 15 reps at 45, Haley 25 at 45
Set 3 - Rich 21 reps at 110, Shelton 12 at 45, Haley 20 at 45
Set 4 - Rich 15 reps at 110, Shelton 12 at 45, Haley 21 at 45
Set 5 - Rich 15 reps at 110, Shelton 7 at 45, Haley 15 at 45
__________________________________________________________
1/2 mile run - Rich 3:21, Shelton 4:52, Haley 4:32
__________________________________________________________
Skull Crushers (Triceps)
Set 1 - Rich 17 reps at 57lbs, Shelton 21 reps at 20 lbs, Haley 30 reps at 20 lbs
Set 2 - Rich 11 at 57, Shelton 21 at 20, Haley 25 at 20
Set 3 - Rich 7 at 57, Shelton 15 at 20, Haley 20 at 20
___________________________________________________________
1/2 mile run - Rich 3:40, Shelton 4:54, Haley 4:40
___________________________________________________________
High Rep Leg Lifts (with rubber band resistance) and Incline Press (Fast Rotations)
Rich - 35 lbs dumbbells 35 reps - 20 leg lifts
35 lbs - 29 reps - 16 leg lifts
35 lbs - 26 reps - 13 leg lifts
Shelton 15 lbs - 15 reps - 15 leg lifts
15 lbs - 15 reps - 10 leg lifts
15 lbs - 15 reps - 30 crunches
Haley 3 rounds of 15lbs - 15 reps and 15 leg lifts
___________________________________________________________
1/2 mile run - Rich 3:52, Shelton 5:20, Haley 5:18

Workout Complete

Workout temperature est. 100+
Very Hot
Great job Shelton and Haley!