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)

Nice deadlift PR! I love the workouts--hill sprints and carpushing are beastly for conditioning work.

Thanks Juniormint and Catnip!

Cycle 1, Deload

Complexes
4 sets of 8 reps: squat, lunge, press and rows (took out my usual deadlift due to extreme soreness)
1@bar, 3@65

Palloff abs
2x8@40 (while waiting for pullup bar)

Pullups
3x3 with 1 red band
3x5 with 2 red bands

Cable pulldown abs
4x12@70,80

Running on the track (8.5 laps=1 mile)
8.5 lap warmup
4 laps sprint strait-aways, easy on curve

*So glad deload week has gotten here. My pullups were weak and I'm just tired. Good workout though.

Cycle 1, Deload

Squat
10 bar, 2x8@95, 5x5@115

Pullups
5x8 with 2 red band (1 set PR)

Hypers
5x10@50

Carpushes
6x25yd sprints

*A pretty boring workout until I got to carpushes in the 85 degree heat. Woah...that is all.

Cycle 1, last day of deload

Deadlift
10@bar, 8@115, 2x8@135, 5x5@165

DB Rows
4x8@60 on each arm

Goblet squat
4x8@60

Banded situps (with 2 red bands)
10, 6, 8

Cycle 2, Week 1

Friday
Complexes
4 sets of 8 reps: squat, lunge, press, deadlift and row
1@bar, 2@65, 1@75

Pullups
3x3 with 1 red band
6x6 with 2 red bands

Airdyne bike
4 min warmup, 2 tabatas with 3 min rest in between

Today(Sunday)
Squat
8@bar, 8@65, 8@95, 5@115, 5@125, 3@140(10lbPR), 3x5@125
*these were super easy, I probably could have gone for 3@145 or 150 but decided to push it next time I squat.

Pullups
3x5 with 1 red band
3x5 and 10 with 2 red bands
*I'm going up from 3x3 to 3x5 with 1 red band which is very hard the first time. I was exhausted today.

GHR with 1 red band
8, 6, 5, 5

Cycle 2, Week 1

Deadlift:
8@bar, 8@115, 8@135, 5@165, 3@185, 3@195, 3@205(10lbPR), 3x5@165
*Very easy PR today. Could have gone for 210 or even 215 but I was under a time crunch for school.

Goblet Squat
4x8@60

DB Rows
4x8@60 per arm

Cycle 2, Week 2

Friday(4/13)
Complexes:
5 sets: squat, lunge, press, rows (skipped the deadlift...my back was killing me from Wednesday)

Airdyne Bike
warmup and 2 tabatas that kicked my ass, total of 15 minutes

Pushups
3x10

Today (4/15)
Squats
8@bar, 8@65, 5@95, 5@115, 5@125, 2@135, 2@145(10lb PR), 2@155(20lb PR), 3x5@125
*Awesome day for squats. They all felt strong and easy. I was originally only going for the 2@145 but that was easy so I went for 155 which is also my 1 rep max. I'll be blasting that one away next week though;)

GHR:
3x5 with 1 red band

Pullups
3x5 with 1 red band
5x6 with 2 red bands
*So many pullups. It was rough today but I go in everything that I wanted to.

Bulgarian split squats
4x5@40 per leg (20 in each hand)
*Ass will hurt tomorrow.

Update from Cycle 2:
Squats
Week 3:1@165(10lb PR), 3x3@135

Deadlift
Week 2: 2@225,3x5@185
Week 3: 1@245,2x5@165(very unmotivated that day, but still got the 10lb PR)

Deload week:
Squat
10@bar, 8@65, 4x8@95

Pullups
3x5 with 1 red band

Paloff press:
3x10@40 on each side

Bulgarian split squats
4x5@30 in each hand on each leg

Hooray on more PRs!! Also, gotta love pallof presses--they're not as easy as they look. Keep on truckin' in here!

Thanks junior! I appreciate the encouragement!

Cycle 3, Week 1
Sunday:
Squat: 8@bar, 8@65, 5@95, 5@115, 3@125, 3@135, 3@145(1 rep PR), 3x5@125
Pullups:
20 reps with 1 red band: 5,4,4,4,3 (Progress is slowing down with the pullups. They just aren't improving like everything else, but I'm going to keep trying to get there without a band's help)
Cable Pulldown abs:
4x10@70
Hypers:
4x10@55

Today:
Deadlift: 10@bar, 8@115, 8@135, 5@165, 3@185, 3@205, 3@215(1 rep PR), 3x5@165
*I have a nasty cold, so I did the bare minimum on deadlift today, but got my goal.
DB Rows:
3x8@60 on each side
Goblet Squats:
3X8@60
Bulgarian split squat:
3x5@30 in each hand
Incline dips:
3x10
Woodchopper abs:
3x10 on each side