Circuit(4 rounds)
10 box jumps
8 lunges with 25s
12 kettlebell swings @40
5 pushups
12 hanging leg raises
Pullups
3x8@-50, 2x6@-50
Batwing holds(5sec hold)
3x10@25s
Decline situps
3x20
2 mile run @6.6
Yesterday
Deadlift
2x8@95, 5@145, 6x5@185(1 set PR)
DB Bench
5x6@30s
Cable Low Rows
3x8@100
Dips
3x8@BW
Hanging leg raises
3x10
*Had a bad day yesterday so this workout was cut pretty short. Got some stuff done though, some days that’s all you can ask for.
Squat(week 2)
2x8@bar, 2x8@95, 8@115, 5x5@125
Good Mornings
4x10@75
Goblet Squat
4x8@60
DB Row
4x8@55s
Banded Pallof Press
4x10R/L
Yesterday
Deadlift
2x8@bar, 8@115, 5@165, 3@185, 5x3@205
DB Bench
4x6@35s
Iso-lat row
2x12@1 plate
3x8@2 plates
Leg Press
12@“180”
12@“200”
3x10@“220”
Med ball Abs
3x10 L/R
nice deads!
Thanks, coyotegal:)
Squat
2x8@bar, 8@95, 5@115, 9x3@145(5lb PR…pretty proud of this one)
Good Mornings
10@65, 3x9@85
DB Rows
4x8@60 L/R
Goblet Squat
4x8@60
Band Palloff Press’
2x10 L/R
Hanging Knee Raises(superset palloff press)
2x12
DB Military Press
2x8@25s
Bulgarian Split Lunge(terrible decision because of my squat workout yesterday, so I stopped lol)
2x5@35s L/R
BB Bench
*My BF is a power lifter and taught me how to properly bench today so my numbers do not represent what I think I am capable of, but it was my first go at it, so I was pretty proud! I’m gonna keep at it and see what happens.
Multiple sets of 8 reps@bar to practice,
5@65,
1@85(geez, bench is harder than it looks),
5x5@65
Circuit, 5 rounds:
8 stepups@20s L/R,
5 pushups,
5 pullups(-40),
12 BW hypers,
10 hanging leg raise
skimmed through your log, looks like your continuing to gain strength!
Cheers
_Mel
Thanks Mel, I appreciate you looking through it!
So I have 3 workouts to add here, I haven’t had time to update recently but here’s my last 3:
9/12
Deadlift
2x8@135, 5@185, 3@205, 1@215, 1@225, 0@235, 5x3@185
*So this was disappointing. I haven’t attempted a 1 rep max in a while and wanted to at least match my 245 from back in April. Clearly, that didn’t happen so I’ve started a new program I hope will get some gain here.
DB Bench
5x6@35s
Pendlay Rows
4x10@85
Hypers
4x8@60
1 mile run
9/15
Box Squats
8@bar, 8@95, 5@135, 3@155, 3@165(technically a 30lb PR), 5x5@145
*these went very well, happy camper
Step ups
4x8@25s R/L
Leg Press
8@90, 3x8@180
Pistol Box Squat
4x5 R/L
Today
Bench
2x8@bar, 2x5@65, 5x5@75(10lb PR)
*progression from last week so I’ll take it.
Iso-Lat Rows
10@100, 3x8@170
Circuit
5 rounds:
10 box jumps
8 lunges@30s
5 pullups@-40
15 BW hypers
10 hanging leg raises
There, all caught up!
Quick Cardio Day
Arctrainer
36 minutes, level 7
Airdyne Bike
2 tabata’s…rough since I haven’t done them in a long time.
1 Mile Run
Deadlift
2x8@bar, 5@185, 3@205, 3@215, 3@225(10lb PR), 2x5@185, random reps @135 to work on form
Goblet Squat
4x8@60
Lunges
3x8@35s, 8@40s
Hypers
4x12@40…very rough after doing the deadlift work and leg work, but it burned so good:)
Cable Pulldown abs
4x12@90, 110, 125, 125
Track
5 lap jog warm up (about half a mile)
3 rounds: 3 laps descending time, 1 lap walk
*very awesome end to a good workout, wiped me out
Requesting pics!
_Mel 
Haha Mel, I will try to get up a video at some point. I’ve got some 1 rep attempts coming up soon.
Bench
4x8@bar warmup, 2x6@65, 5@75, 5x3@85…big improvement from 2 weeks ago when I started bench. I’ll take it.
DB Row
4x8@60
Circuit-4 rounds
5 pullups(-50)
5 dips
5 pushups
12 BW hypers
10 hanging leg raise
Arc trainer
16 minutes, level 9
Deadlift
2x8@135, 2x5@185, 2@205, 2@225, 2@235(1 rep PR)
*This was awesome! I’m so proud I got this since it’s been a while since I’ve had a good deadlift day. I got a video of it too that I will put up later.
Goblet Squat
4x8@65
Cable Leg Press
4x12(@“200”, “220”, “240”, “260”)
Lat Pulldowns(superset with leg press)
4x10@90
Hypers
3x12@35
Banded Pulldown Abs
4x15
Track
2 lap warmup jog, 2x(3 laps descending time, 1 lap walk)
Video of 225x2 and 235x2 deadlifts: Cameron Deadlift 235x2 - YouTube
Update for my last two workouts(each had awesome PR’s)
9/28/12
Box Squat
2x8@bar, 8@95, 5@115, 5@135, 2@155, 1@175, 1@185, 1@195(awesome! 10lb PR), 0@200(so close though), 5x5@135
*200 lbs is the most I’ve ever had on my back, so it felt awesome to finally get there. Soon enough I’m gonna break 200lbs which will be a huge deal for me:) Next week I start back up with free squats and see if those progress as well as my box squats have.
Step Ups
4x8@25s L/R
Leg Press
8@180, 3x8@230
Pistol Box Squat(BW)
5x5
Banded Palloff Press
4x12
9/30/12
Bench
2x8@bar, 8@65, 6@75, 5x5@85(2 set PR)
*massive improvement over the last 3 weeks so I will take it! Form still needs work though.
Pendlay Rows
8@65, 3x8@85
Circuit
4 rounds:
8 box jumps, 12 kettle bell swings @35, 5 pullups, 15 hypers@BW, 10 hanging leg raises
Airdyne Bike
2 tabatas (4 mins each 10 sec sprint, 20 sec recovery) 2 minutes in between the tabatas
Deadlift
12@8, 2x5@135, 3@185, 2@205, 1@225, 1@235, 0@245, 1@245(match PR), 5x5@185
*So this was a very frustrating one rep max workout because last week I pulled 2@235. Today’s 1@235 went up pretty quickly, then I got to 245. Failed my first attempt, because I took too long thinking about it and crouching over the bar(it’s a bad habit I have). So I took a step back, took a breather, and tried again with less crouching lol. It took everything I had and grinded the whole way up. SOOO frustrating since that’s my PR from 5 months ago. Whatever, I still have some minor form issues to work on and will just keep trying.
Goblet Squat
3x12@35
Lunges(superset with GS)
3x10@30s
Chest-supported T-bar Rows
5x6@70
Cable Pulldown Abs
4x10@“80”
Beginning of a deload week
Squat
2x8@bar, 8@95, 5@115, 5x5@135…Felt strong, so that’s great after having a cycle of only box squat. Next week I’ll start the 3,2,1 program on free squat.
Stepups
4x8@30s R/L
Pullups(superset)
4x5
Leg Press
4x15@90…Went as fast as I could, these will getcha. Getcha good.
Hanging knee raises
4x12
Bench
2x8@bar, 8@65, 5@75, 5@85, 5x2@95
*So I was going for 5x3@95 which wasn’t happening. I failed on every 3rd rep, but I still tried. It’s still improvement!
Iso-Lat Rows
8@90 neutral, 5@90 pronated
3x(8@180 neutral, 5@180 pronated}
Circuits, 3 rounds:
6 box jumps,
5 pistol squat R/L,
8 DB overhead press@15s
5 pullups
5 dips
Decline Abs
3x12
Glute Bridge Raises
6@115, 4x6@205
Deload Week
Deadlift
*Attempted deficit deadlift and felt like I wasn’t doing it right. Got frustrated and went to something else hah
5x5@135
Leg Circuit, 3 rounds
Leg Extentions
10@“120”
Leg Curls
8@“75”…had to be more than 75 cause these were hard as fuck
Leg Sled
12@“120”
Airdyne Bike
2 tabatas
BW Lunges
2x12
Shitty workout, didn’t have direction to it. Ugh.
Suppose to still be deload week, but meh, fuck it.
DB Bench
8@25s, 8@30s, 6@35s, 5x3@40s
Front/Lat Raises Combo
4x10@10s
Batwing Holds(superset)
2x8@25s
Arnold Press
6@25 standing, 10@20 standing, 2x10@20 sitting
Inverted Pullups(superset)
3x8
Tricep Pulldowns
4x10@“30”
Banded Flat Pull Abs(no idea what to call them)
10,10,6
*Great upper body workout today…moar gunssss