…
[quote]n8tive wrote:
Pullups
Bw x 5
+25lbs x 1
+35lbs x 1
+45lbs x 1
+50lbs x 1
[/quote]
^That is just B.E.A.U.T.I.F.U.L.
Oh that’s good, that means that you only ruined the ego of one other person at the gym haha
I was going to ask to join on the beer, but then you suggested sprinting or prowler… do you like, not even eat wings? I’ll pay ;D
Print - thanks, I was hoping to try for heavier but I was drained after my deads…
Nikki-- Yep I eat wings, sure. Not that I dont like beer, I loved(d) beer a bit to much for my own good, actually more for my family’s own good but yea… Btw the other person at the gym spent 25 minutes on the recumbent bike, 20 minutes on the treadmill and 5 minutes some other machine, so I doubt she even cared what I was doing.
12/13 Monday
mobility stuff
10lb club swing
5/3/1 Bench
warmup set
bar x 5
55lbs x 5
65lbs x 5
Worksets
120lbs x 5
135lbs x 3
150lbs x 1
160lbs x 1
170lbs x fail
165lbs x 1 (p.r.)
61 burpees
Okay I am pretty stoked about this workout, this is my last cycle of 5/3/1 with Bench for the year so I decided to max out. I started 5/3/1 on May 7th, with a max of 135lbs. That is a 30lb increase, not one bit of complaints going on here 
I am a very happy woman right now… Yipee!! I forgot to bring down my camera down I was bummed about that. My hubby came down and spotted me, so it was a good time to do this. My 61 burpees put me at 4600 burpees since 7/26 of this year. Only 400 more to get to 5,000 for the year.
I’d most certainly say a 30lb increase in 8mos is worth all the YIPPEE’s you can get out! Strong is & always will be sexy. Great work N8tive.
damn woman…YIPPEE is RIGHT!!
lookin forward to your continued progress in 2011!!
Damn, that bench is crazy!
Great work darlin, wings on me ;D
30lbs increase on the bench!!!
damn well done.
WOOOHOOOOOOO your just a hammering away!!! Oh and your bench pisses me off, lol, I have to catch you!! 
Nice work lady!!
thanks everyone. Got to just keep making forward progress somewhere…anywhere…
12/14 Tuesday
15 minutes sledge work - Mostly side swings, took it easy and slow, most of the time I get going to much, get fatigued loose form and then hurt my shoulder again. Went well - the club swinging is paying off for sure.
12/15
2 minutes Jump Rope
5/3/1 Squat
warm up sets
bar x 5
80lbs x 5
90lbs x 5
work sets
160lbs x 5
180lbs x 3
200lbs x 1
220lbs x 1
230lbs x 1
235lbs x 1
240lbs x 1
245lbs x 1
Various USA work
---- well I think my squat is pretty good. I have increased my from 195lbs to 245lbs since May. Very good stuff. I do wish I had a cage and some kind of safety system in place, It would do a lot for my mental confidence and I probably could have pushed out some more lbs - not alot but some anyhow. No complaints from this camp though, great fun. Now that I am the end of my 5/3/1 cycle for the year I am going to switch it up for a few months and hit 5/3/1 about mid feb or so. Just gonna have to play it by year and see how I feel between now & then. I have put on a great amount of muscle which I would love to define a bit better so I think this is the way my concentration will go for a while.
P.M Workout
100 Burpees
12/16
10 med ball slams
10 KB swings
10 burpees
x 8 rounds as fast as possible
time 10:51
Short sweet and too the point. Got over 200 burpees in for the week now.
[quote]n8tive wrote:
I have increased my squat from 195lbs to 245lbs since May. [/quote]
One word, & I capitalize for emphasis… WOW!
excellent work!
Damn, that progress is amazing. And you’re a maniac for doing all those burpees!
Got to love the burpees, Cal. Dont be afraid - you are welcome to join me anytime you wish btw
12/17 Friday
Day 2
2 minutes jump rope
10lb club swings (various swings to wake the shoulders up)
A.M. Strength Workout (a back off week–kinda)
A1. BW Rope Pullup 4 x 8
A2. Band hamcurls 4 x 10
B1. USA Lever pushups 4 x 8 (2 finger on usa rung)
B2. Pistols 4 x 10
C1. HSPU 1 x 3, 3 x 4
C2. 165lbs Deads 4 x 10
D1. USA Tricep Extension 3 x 5
D2. 100lb Squat rehab type stuff 3 x 12
P.M. Workout (sometime between 3-8 tonight)
core stuff
plank 3 x 2"
HLR 3 x 10
LHS 3 x 20 (lying hip swings)
I was totally blasted after this workout. I took about 45 seconds break after the second exercise and then did another set. Since the exercises are on different ends of the body (mostly) I was able to do one then the other with no rest in between. But by the time I got to the Deads I was feeling pretty fatigued, digging pretty deep by this point. What a great workout though, nice steady stuff. ON the Handstand Pushups (HSPU) I tried some depth stuff but just wasn’t able to get it done the way I wanted, that is why there is a difference in the #'s.
So the plan for the next 50 days is to do some Ross Enamait stuff. I have done his programs before & I like them, they keep my attention so the next 50 days it is going to be this layout:
Day1 - conditioning workout (ICT=intregrated circuit training)
Day2 - Strength training - max + core training
Day3 - Conditioning workout (EIT= enhanced interval training, involves sprinting)
Day4 - Strength training - Explosive + core training
Day5 - Rest day
Repeat. It will totally shake things up for me. I am hoping to concentrate on squatting form/depth during this time… Going to have some normal weight stuff over the next 50 days, one week instead of One arm pushups I will do bench, instead of tricep extension I will do dips - that kind of thing. I