Cardio/random day:
Arc trainer for 20 minutes, level 9
Pullups:
3 x 3 (1 red band)
6, 6, 5, 5
*These started out pretty awesome then I died towards the last two sets. Had trouble getting up and was just genuinely tired today.
Rowing:
400m warmup
5 x (200m sprint, 100 meter slow)
200m warmdown
Abs
Deadlift:
warmup:15xbar, 8@115, 5@115, 5@135, 3@165,
workset:3@175, 2@195, 1@205, AND 1@225(10lb PR), 3x3@175
*Got some video of it that I will try to put up soon for anyone with suggestions on improving.
DB Rows:
5x10 @50
Hypers:
4x8 @50
Abs: random band stuff
*After my deload week next week, I’m starting an actual program. It will feel great to get some goals and structure.
*I don’t know where the video went. I put it up last night. Here’s the link if it doesn’t embed again (minus the brackets): [Cameron - Deadlift - Feb. 22 - YouTube]
Cameron - Deadlift - Feb. 22 - YouTube
Awesome amount of PRs in here! Keep up the good work!
Yesterday
Complexes:
5 sets, 8 reps of squats, lunges, press, deadlift and row
1@bar, 3@55, 1@65
Goblet Squats:
4x10@55
*absolutely dead by the end of these.
Track:
The airdyne bikes that I usually do Tabata on were taken, so I tried to do it on the running track. Not the same, but still tiring. It also helped loosen up my legs after all the squats.
Start of Deload Week
Squats:
warmup: 2x10@bar, 2x8@65
workset: 2x5@95, 2x3@115, 2x3@125
Pullups:
3x3 with 1 red band
3x5 with 2 red bands
Natural GHR (with 2 red bands)
5x5
Cable rope abs:
3x10@80, 10@90
Just took it easy with squats and was incredibly sore today, so easy was needed. Got very tired, very quickly on pullups, but they’re still improving. As a post-workout meal, made pumpkin pancakes with the boy, and they were delicious. Will make again.
Deload week
Arc trainer:
24 minutes at level 9
Pullups: (with 2 red bands)
8, 7, 4x5 for total of 35
Airdyne bike:
1 minute warmup
2 Tabatas with 3 minutes in between
*Doesn’t look like a hard day, but this took a great deal out of me. Plus, I’m crazy sore from goblet squats the other day.
Deadlift-deload:
15@bar
2x8@115
3x5@165
3x3@185
DB Row:
4x8@55 per arm
Goblet Squat:
3x10@45
DB Kettlebell:
3x8@45
well done on the deads PR 
4 plates is a great milestone.
I am starting my first ever training program, so hopefully I’ll see some big gains in strength. It is a 10 week program with my first week being a 3 rep max, the next week a 2rm and the 3rd week being a 1rp. The 4th week will be deload week, then I’ll start the cycle over again.
Goals by summer: Deadlift-260, Squat-175, Pullups- 3 with only body weight
Squat, Week 1
warm up: 2x8@bar, 8@65, 8@85, 5@95
workset: 5@115, 3@130(5lb PR), 3x5@115
Pullups:
3x3 with 1 red band
6,6,6,7 with 2 red bands (25 reps)
Natural GHR (with 2 red bands)
3x8
The squats felt awesome after I’ve had a bit of a break. My form has improved a good deal, but still has a ways to go. Staying positive:)
Arc trainer:
28 minutes (2 min at 70 resistance, 2 min at 50 resistance)
T-Bar Row:
4x8@70
DB Floor Press:
2x10@20, 2x8@30
Deadlift, Week 1
bar warmup, 8@115, 2x8@135, 5@155, 5@175, 3@195(PR), 3@205(PR!), 3x5@165
DB Row:
5x10@50
Hypers:
3x8@60
Dealift was pretty decent. I was originally only going for 195 for 3 but it felt good so I did 205 and got that as well. DB Rows were easy…my grip actually held out. By the time of doing hypers, I was tired so those were pretty tough. I’m going to swim in an hour also which will be about 2500 yards.
Cycle 1, Week 2 (back from a week off due to Spring Break…ouch)
10 minute Airdyne bike warm-up
Complexes
5 sets of 8 reps of each: squat, lunge, press, deadlift, rows)
1@bar, 4@55
*This was very exhausting after a week of not doing anything, but felt so good at the same time.
Pullups
3x3 (with 1 red band)
4x6 (with 2 red bands)
T-bar Rows
4x8@70
8@80
Pallof Press
3x10@40 on each side
Solid workout. That complex would have me in some definite floor crawling pain.
Thanks Pixie, I was definitely hurting by the end. Today’s workout was worse haha
Cycle 1, Week 2
Squat
2x8@bar, 8@65, 5@95, 5@115, 3@125, 2@135, 2@140(PR!), 3x5@115
*Previously, I’ve gotten 1 for 145 so next week’s goal of 1 for 155 should be achieved.
Pullups
3x3 with 1 red band
7, 6, 5, 6 with 2 red bands
Hypers
4x8@60
Carpushing
200 ft total pushing the car with breaks in order to restart the push. It was hot and exhausting after the gym workout. The boyfriend ended up throwing up afterwards, so gotta stay hydrated and caloried up next time. It’s a great little workout though.
Yay PR! You’ll be able to kill 155 next week
Hmm… car pushing… throwing up… Yup, I’m totally fine leaving that to other people
Pixie: yep i left the throwing up to him. I was just fine;)
Cycle 1, Week 2
Deadlift
warmup: 15@bar, 8@115, 8@135, 5@165, 5@185, 2@195
workset: 2@205, 2@2215(10PR!), 3x5@165
DB Rows
4x10@55
Goblet squats
5x8@55
Ab Cable pulldowns
3x8@60
*Great day for deadlift…still improving at a steady rate, so hopefully I’ll get my goal of 260 by May.
Swimming(later in the evening)
Swam 2300 meters…the practice was much more difficult because we swam long course, which means it was in the 50 meters direction instead of the normal short course, which is in the 25 yard direction.
Cycle 1, Week 2
Complexes
5 sets of 8 reps: squat, lunge, press, deadlift, row
1@bar, 4@65…10lbs up from last week and it felt great!
Pullups
3x3 with one red band
7,5,5,5,5 with two red bands
T-bar Rows
4x8@70
*my back was shot from Wednesday when I did deadlift, so I went home after this exercise haha
Cycle 1, Week 3
Squat
2x8@bar, 2x5@95, 2x5@115, 3@135, 1@145, 1@155 failed it, 1@155(10lb PR), 3x5@115
*I felt strong today and was doing well. Then on my first attempt at 155 I went too low and couldn’t salvage the lift. But my second try was successful with only a little bit of a sticking point. Yay!
Pullups
3x3 with 1 red band
5x6 with 2 red bands
Natural GHR
3x8 with 2 red bands
2x5 with 1 red band
Cycle 1, Week 3
Deadlift
warmup with bar, 8@115, 8@135, 5@165, 3@185, 1@205, 1@215, 1@225, 1@235(10lbPR), 3x5@165
*Proud of my PR, but exhaustion set in hardcore. Therefore, the rest of the workout was pretty easy.
Goblet Squat
5x10@50
50 “Rocky” abs
8 uphill sprints (about 35 yards)
[quote]CamBam wrote:
Cycle 1, Week 3
Deadlift
warmup with bar, 8@115, 8@135, 5@165, 3@185, 1@205, 1@215, 1@225, 1@235(10lbPR), 3x5@165
*Proud of my PR, but exhaustion set in hardcore. Therefore, the rest of the workout was pretty easy.
Goblet Squat
5x10@50
50 “Rocky” abs
8 uphill sprints (about 35 yards)[/quote]
Awesome on the deadlifting! You did all that and still got in uphill sprints? I am impressed!