Some basic stats in case anyone is curious:
Height: 5’8"
Weight: 160ish (current weight after I’ve gained 5 pounds since starting to lift)
Background: Competitive swimmer for 12 years. Swam at an NCAA Division 1 university and did some lifting but not much, since our concentration was in the pool. Also, the weight trainers that were working with us were inaccurate in a lot of their instruction in weight training form, etc. SO, my boyfriend is a power lifter and has gotten me into this crazy stuff and is trying to teach me proper form. It’s loads of fun after coming out of the monotony of swimming.
Squats:
Warm up: 2 x 10 X bar
2 x 8 x 65
8 x 85
8 x 95
Work set:
3 x 5 x 115 (10lb PR)
3 x 125 (Slightly above parallel)
DB Lunges:
4 x 8 30 (per leg)
Hypers:
8 x 35, 3 x 8 x 45
Car pushing:
Pushed a car (3000+lb) 200 yards with about 5 rests throughout. Very fun stuff.
From Wednesday (1/25)
Deadlift:
warmup: 10 x 115, 8 x 115, 8 x 135, 6 x 135
work set: 2 x 5 155, 5 x 165, 2 x 3 x 165 (10lb PR), 2 x 8 x 115
I am quite new at this, so the rep-randomness is because I am trying to get a feel for what works for me as far as warming up and how my body feels.
Pullups ( with 2 red bands)
5 x 5
GHR
5 x 5
Well, kinda. My boyfriend is attempting to teach me several things in the weight room since I am a former cardio bunny. He tried his dardest to get me to do these correctly but no bueno for the first go. Maybe next time.
@lil: Thanks for the encouragement:) @Cal: The car pushing was just for fun. It’s awesome cardio too, so I’m going to try to do it at least once a week.
Deadlift:
Warmup:
2 x 8 x 115, 2 x 8 x 135
Workset:
2 x 5 x 155, 5 x 165, 1 x 175(PR), 1 x 185(PR), 1 x 195(PR) AND 1 x 200(PR)
*Big day for me. The most I’ve done before today was 165. My boyfriend said to just keep adding to see what I can do with decent form, so add I did. Good day.
Pullups (with 2 red bands):
4 x 5
Airdyne Bike:
5 min warmup, 2 x (2 min high resistance, 1 min standing run), 8 x (15 sec sprint, 30 sec standing run)
Update for 3 workouts. I haven’t had much time to update because of school, ugh.
Wednesday (2/1)
Cardio: Treadmill warm up for 12 minutes at 6.7
Arctrainer interval sprints for 20 minutes
Dynamic abs
DB Rows: 4 x 8 x 50
Friday (2/3)
Complexes with BB:
8 reps each: squat, lunges, press, deadlift, and row
1 set with bar, 3 sets at 65
Palloff press:
3 x 8 at 40 on each side
Today
DB Bench:
2 x 10 x 20, 3 x 10 x 25
*for the record I’ve never done bench, so today was just learning a bit of form
Pullups (with 2 red bands):
6 x 5…felt awesome and strong today
T-Rows
2 x 8 x 45
3 x 8 x 65
Squat
warmup: 2 x 8 x bar, 2 x 8 x 65, 1 x 8 x 85
workset: 5 x 105, 2 x 5 x 115, 2 x 3 x 125, 1 x 130(PR), 8 x 75
DB Lunges
4 x 8 x 30 each leg
Hypers
1 x 8 x 45, 3 x 8 x 50
Felt awesome and finally seeing some increases in my strength and speed. Squats were great form below parallel, and I didn’t fall apart at the end, which is a great improvement.
OH thanks for the reminder…On Wednesday I swam 2700 yards (I was a competitive swimmer for 12 years)
Deadlift:
warm up: 2 x 8 x 115, 8 x 135
workset: 5 x 155, 2 x 8 x 165, 3 x 175(PR)
*Form still needs work to hold it together towards the end, up increasing in strength pretty consistently.
Pullups (2 red bands):
5 x 5
*Rough today but still got it done and improving.
Abs
I was planning to get a swimming workout in, but decided studying for my test tomorrow was more important. Responsibility for the win.
Rowing: 8 minutes: 2 minutes warm up, the rest was 45 second sprint and 30 rest(died)
Airdyne bike: 4 minute warmup, tried Tabata: 4 minutes(8 reps)x 10 sec sprint, 20 sec slow(also died)
*repeated again but I had to take 4 minutes break in between
Later that night: Master’s swimming…2500 total practice(all yards)
400 warmup
6x50 fins kick under water/swim
5x200 free #1,2,3 & IM #4,5
100easy
12x25 kick BR/FR
100easy
Complexes:
4 sets, 8 reps each as previously stated in this log
First set warmup with bar, 2 sets at 65 & final set at 75
*At 75 could only do 4 reps of press & rows, so much to improve on.
Squats(for the hell of it)
2x8x95
Airdyne bike:
2 min warmup, 2x(2 min above 90rpm, 1 min standing)
Tabata(10 sec sprint, 20 sec recover) for 5 minutes
Yesterday’s squat workout:
Squat:
2 x 8 x bar, 8 x 75, 8 x 95, 5 x 95(work on form)
2 x 5 x 115, 2 x 3 x 125, 3 x 130(above parallel)
DB Lunges:
3 x 8 x 30 per leg
Goblet squats:
2 x 8 x 45
Hypers:
4 x 8 x 50
This workout was frustrating. My squat form seems to take one step forward and one step back. My lunges are getting easier but I need to mix my exercises up more, thus the goblet squats. Hopefully some switch ups will help my squats. The hypers are too easy also. Again, need to mix it up more. Will work on that for sure.
Today’s workout:
Treadmill for 20 minutes at average 6.7
Pullups(with 2 red bands):
5 x 6
Airdyne bike:
4 minute warmup, then 2 Tabatas(10 second sprint, 20 sec recover for four minutes)
My pullups are coming along nicely. I’m trying to work up to using only 1 red band. I bet I can do it now, so I’ll try next time I’m in the gym. The Tabata kicked my ass.
Later in the evening I went to a Master’s swim practice: total 2700 yards
300 warmup
12 x 25 IM kick
12 x 50 2 fr, 1 stroke
6 x 100 with fins 2 fr, 1 stroke
100 easy
4 x 25 sprints off the block…my starts have gotten so slow. oye.
I hear you on squats. I keep rerunning the same maxes on my program I swear I don’t get below parallel on my max set STILL Nd this is my third cycle @ 150. Goblets really should help so good call there.
Complexes: (same as stated earlier in the log)
1 set x bar, 1 x 65, 2 x 75
Pullups:
2 x 3(with 1 red band)
3 x 5(with 2 red bands)
*Finally moved to 1 banded pullups. I will keep doing them this way, with one band then two bands to keep improving.
Goblet squats
5 x 10 x 50
*These are awesome. I can already tell an improvement in my free squat form.
DB Bench:
3 x 10 x 25
Today (2/19):
Squat:
warmup: 2 x 8 x bar and stretching, 8 x 65, 5 x 95
workset: 5 x 115, 2 x 3 x 125, 1 x 135, 1 x 145(15lb PR)
I felt like a big kid today. Got the 45lb plates on the bar finally. Whoo!
GHR:
5 x 5
Abs
Airdyne bike:
2 min warmup and 1 Tabata (10 sec sprint, 20 sec recover)
