Legs

Hot muggy day and wasn't feeling too well, maybe leg day will fix it.

Reverse Lunges
95x6 (per leg)
135x6
135x6
135x6

Front Squats
135x6
155x6
185x6
185x6

Complex (1 rep = 1 squat clean, 1 push jerk, 1 back squat, 1 rack jerk)
135x2
155x2
155x2

Romanian Deadlifts - 3x10.....155

Good working, the complex at the end was basically what is usually referred to the bear complex, I went through each twice it was good, the only hard part it was really the second squat clean.

Upper Pull

I had a very uncomfortable stomach cramp bothering me just before I left, I had hoped it would go away when I started working out, it oddly did.....working out fixes most things.

Cable Row (two pully's)
50x8
60x8
70x8
80x8

Wide Grip Pullups - 4x10

Face Pulls
50x12
57.5x12
65x10

Peak Curls - 55x10, 9, 8

Core

Giggity

Didn't have much time today, but remembered that the only way I can consistently work my core is to give it its own day, so here it is again.  I decided to place it right between my two upper body days as I think it leads to the least amount of overlap.  The snatches, with the single arm in my opinion is a good core move.

Woodchop
20x10
25x10
30x10

Ab Rollouts - 3x10

DB Single Arm Snatches (alternating arms)
50x10 (5 per arm)
60x10
70x10
80x10

Machine Crunches - 90x15, 110x15, 130x15

I did enjoy this kind of workout again.

Upper Push

DB Bench Press
60sx8
70sx8
80sx6
90sx6

Smith Incline Bench Press - 185x8, 7, 7

Cable Fly
30x12
35x12
35x12

TRX Tricep Extensions - 3x10

That's the first time getting 6 reps with the 90s.

Legs

Every time I walked over to a squat rack it was used, the 4 that this big gym has, what annoyed me more was one of them was doing curls, ugh.  So the lunges and cleans were done just to kill time before a rack became free.

Hamstring Curl
90x10
100x10
110x10

Reverse Lunges (per leg)
90x8
115x8
115x5

Squat Cleans (touch and go)
95x5
135x5
155x5
175x3

Back Squats (just below parallel)
135x8
185x8
205x8

Leg Extension (forget weights)

By the time I got to the back squats my legs couldn't muster as much strength, but that's okay it was a good workout nonetheless.  I haven't done cleans in quite some time I was happy to 175 for 3 touch and go reps still.

Upper Pull

Weighted Chinups
25x6
35x5
45x5
55x5
65x4

Chest Supported Row (low)
140x10
160x10
160x10
160x10

For time
45 Wide Grip Pullups
Time in the 6:40 to 6:50 range

Peak Curls - 55x10, 8, 8

Closer on that final set of chinups for a fifth rep, but still not completed.

Upper Push

Incline Bench Press
115x8
135x8
155x6
175x3
185x2 (assistance on a third rep)

DB Bench Press
65sx10
75sx8
75sx7
75sx6

3 Rounds for time
10 Dips
15 Pushups
Time: 6:01

Rope Pushdowns - 50x10, 10, 8

Good workout today, that timed portion was a good quick litte burner, the only part unbroken was the first round of dips.

Upper Pull

Done Yesterday*

Single Arm Chest Supported Row
90x8
115x6
135x6
135x6
135x6

Wide Grip Pullups - 4x10

Face Pulls
42.5x12
50x12
57.5x12

Peak Curls - 3x10 at 50

Legs

Hack Squats
90x10
160x10
180x10
200x10
220x10

Superset
Front Rack Reverse Lunges - 95x5, 115x5, 125x5,135x5
Box Jumps (37 inches) - BWx5, 10sx5, 15sx5, 20sx5

Prowler (backwards)
180 there and back
225 there and back
270 there and back
270 there and back

I was stiff coming into the workout, that and wanting to try hack squats for a bit so I used that combo as my excuse today.  I did like them though.  The superset was tough but fun, I've never done front rack lunges of any style but I felt my legs more then I thought I would.  Pairing them with the box jumps where I was holding weights was a nice combo.  Doing the prowler backwards with the TRX is not easy at all, my grip came into play on the last set at 270.  Fun workout!

The last round of the superset can be seen here.

http://www.youtube.com/watch?v=bzdlW2paDCg&list=UUY76daDPRwJx9guouwnll4A&index=1

Upper Push

Ah sore legs, love the feeling for some reason.

Bench Press
135x10
185x6
195x5
205x3
185x6

Tension Incline Bench Press (smith)
90x10
120x8
120x8
120x8

Machine Flies
180x12
195x12
210x12

Overhead Rope Extensions - 42.5x12, 50x12, 57.5x7

Legs

Even though my legs were still slightly sore I wanted to try something.

Bulgarian Split Squats
95x5
115x5
135x5
135x5

Prowler (walk)
270 there and back
360 there and back
315 there and back

Glute Ham Raises
10 (didn't have machine set up properly)
7
6

The split squats were the main exercise where I felt my sore legs, mainly my inner thigh, it felt good still.  The prowler was slow, I did take breaks at the one end.  360 is the most I have ever done, this one really hurt.  The device is a true glute ham raise but the first set I didn't have set up properly, the second two I did and it was much harder.  I had to further warm up my hamstrings because they kept cramping, good workout!

Upper Pull

Damn, my legs are still sore.

Weighted Chinups
25x6
35x5
45x5
55x5
65x4

Low Chest Supported Row
140x10
160x10
160x10

Wide-Grip Pullups - 10, 9, 9

Face Pull - 35x12, 42.5x12, 50x12

DB Curls - 30sx10, 35sx7, 6

I kind of hung there for a second or two after that 4th rep, wondering if I had a 5th, my arms didn't even let me attempt it.

Upper Push

Upper pushing day.

Smith Incline Bench Press
140x6
160x5
160x5
160x5

Incline DB Bench Press
60sx10
70sx9
70sx8

Wide HS Bench Press
140x10
180x10
210x10

Incline Tension Flies
35sx12
40sx12
45sx12

French Press - 60x10, 70x10, 8

This workout burned, odd how hard the smith bench was considering what I know I can do with a free barbell.  I don't count the weight of the bar though as I don't know what it weighs, it's not much though.

Legs

Today was my first true leg day since my back injury, I have leg heavy days before, but they all had an conditioning component to them, this was pure legs.  More so, it had back squats, the exercise that hurt me last time at a light weight, I wasn't planning and setting any pr's today but wanted to test it a bit.

Back Squats (just below parallel)
135x8
155x8
185x8
205x8

Travelling Lunges - 3x10 (per leg)......100

Alternate Sets
Leg Extension - 110x12, 170x12, 190x12
Hamstring Curl - 100x12, 110x12, 120x12

They went good, at one point I thought I felt my back a little bit, but honestly I think it was mostly in my head as I had that injury on my mind.  Most feel back squats in there backs a little anyways, my legs were taking the brunt of the workload though.  The lunges hurt a lot, I have done the 3x10 with 115 before I was in a peak of leg training, so this was reasonable.  The leg extension machine was new so I didn't know the proper weight right away, 110 was way too light hense the big jump.  Good feeling leg day!

Upper Push

I had to counter that back routine I did with the one trainer with a chest day.  While I worked out alone today, I decided to keep the bodybuilding style she used.

Incline DB Bench Press
60sx8
70sx8
75sx8
80sx7

HS Wide Bench Press
90x10
140x10
180x10

Chest Fly (machine)
165x10
195x10
210x10

Lateral Raise (machine)
60x10
75x10
90x10

R-Band Pushups (2 greens) - 20, 15, 12

This workout burned, the two new ones with the HS and lateral raises burned a lot I liked them both.  The pushups were good I hadn't done them since my old job.

Back

Worked out with one of the trainers tonight, she has a more body building approach to training so it was a little different for me.

Hammer Strength Pulldown - 180x10, 230x8, 8, 8

Single Arm Chest Supported Row - 90x10, 115x8, 140x8

Wide Grip Pullups - 10, 10, 8, 8

T-Bar Rows - 60x10, 70x10, 8, 8

Single Arm Cable Row - 50x10, 60x8, 70x8

Good workout!

Upper Body

Legs are pretty sore, feels good I think those lunges at the end were the reason.  My chest was also still sore so my pushing ability suffered.

Incline Bench Press
115x10
135x10
135x8
135x8

Chest Supported Row (low)
90x10
140x10
160x10
180x8

Bent Arm Lateral Raise
50x10
60x10
60x10

Pulldown
120x10
140x10
160x8

Alternate Sets
French Press - 60x10, 70x8, 70x8
Incline Curls - 3x8.....30s

Conditioning

Today was outside conditioning, in the field near my old school where I used to do a lot of workouts.  It's so gorgeous outside how could I not.  I also did this workout with a friend of mine so that sometimes helps push me a bit.

Perform
Run 400 metres, then 25 burpees
Run 400 metres, then 50 jump lunges (total)
Run 400 metres, then 50 pushups
Run 400 metres, then 50 squats

Travelling lunge soccer post to soccer post (about 100 yards)

This was a really fun workout, having a workout partner helped with that.  Having that workout partner be a really cute fit girl wearing shorts and training bra makes it even better, but I digress.  We took breaks between rounds so each round was a good effort per set.  The lunges at the end was mainly used as a finisher it felt good but burned pretty good as well.  Missed these workouts.

Upper Push

Nate Schrader

DB Bench Press
60sx8
70sx8
80sx6
85sx5
90sx5

Cable Flies
30x10
42.5x10
50x6
45x8

Lateral Raises - 3x10.....25s

Overhead Tricep Extension - forget weights

Good workout!

Upper Pull

I love the site where I get these pictures

Legs nice and sore, awesome.

Chest Supported Row
180x6
230x6
270x6
270x6
270x6

Pullups - 10, 10, 8, 8

Reverse Fly - 25x10, 30x10, 35x7

Incline Curls - 35sx6, 6, 5

Good pulling workout.