Legs

Holy Shit

Legs, I think so, prowler?  Why the hell not.

4 Rounds
Drag Prowler Backwards one trip across gym (180 lbs)
10 Goblet Squats - 85
Drag Prowler Backwards one trip across gym (180 lbs)

Front Squats
135x5
155x5
175x5
185x5

It was just a matter of time before I cracked and went back to squatting, so soon after helping my brother move but I had to do something, so I kept it on the light side.  185 felt good, challenging but not overly, did hurt a tad more after the first part.  That triplet was pretty painful, especially the goblet squats (never broken) and the trip back with the prowler.  Going backwards is very leg intensive so 180 pounds felt hard enough considering all of it.  I took regular breaks between sets, but when I started I tried moving as fast as possible.  Fun workout!

Full Body

Spent 5 hours helping my brother move yesterday, wow that was one long day.  I felt it but also wanted a good workout today as tomorrow is a busy day.

Superset
Cable Fly - 30x10, 35x10, 42.5x10, 42.5x10
Cable Bench Press - 30x10, 35x10, 42.5x8, 42.5x6

Extended Set
High to Low Chest Supported Row (end each set with a max iso peak contraction)
160x10, 10, 8, 8

Alternate Set
Leg Extension - 90x12, 110x12, 130x12, 140x12
Hamstring Curl - 80x12, 100x12, 110x12, 70x12 (different machine for last set)

EX bar Curl - 60x10, 70x10, 80x8
Pushdowns - 60x10, 70x10, 85x8

Upper Body

It's hard to fight this urge to not squat, won't be able too much longer but again being overly cautious to me isn't a bad thing.  Today went for some strength.

Incline Bench Press
115x8
135x6
155x6
175x3
185x4a (I think last two wee assisted)

Weighted Chinup
35x6
45x5
55x5
60x5
60x4

3 Rounds, untimed
12 Handstand Pushups
12 Inverted Rows

Alternate Sets
Close Grip Pushups - 15, 12, 15
EX Bar Curls - 70x8, 60x8, 8

Good workout, the HSPU and rows wasn't timed but moved at a decent pace, only the first round was unbroken.

Full Body

Random day today as I had time to kill again.

Walking Prowler (1 set equals 2 trips across gym)
180 x 1 set
270 x 1 set
315 x 1 set
360 x 1 set

3 Rounds, un timed
30 double unders
20 pushups

That's all for today, one set of the prowler look a long time, I did take a bit of a break at the one end but because it was walking it takes a long time to do each set, painful too but 360 is a pr.  The combo at the end was random, the first set was broken for the double unders because I tripped up, no other set was.

Full Body

I didn't think i'd have time to workout today, but a cancellation opened up some time, decided to do something boring yet random.

For time
50 Handstand Pushups
Time: 10:43

For time
70 Neutral Grip Pullups
Time: 11 something, on the lower end.

Pistol Squat practise.

The handstand pushups and pullups became many smaller sets, I more or less just started doing them without knowing a total number, it burned pretty good.  I have gotten much better at pistol squats because of my shoes but still can't do them without assistance, but boy was it close.  One of these days.

Full Body

Full body today.

Incline DB Bench Press (higher incline than usual)
60sx8
70sx8
75sx7
75sx6

Wide Grip Pullups - 12, 9, 9, 10

Cable Fly and Face pulls paired together, forget weights.

5 Rounds for time
20 Jump Lunges (10 per leg)
10 Burpees
Time: 7:57

Cable Woodchop - 20x10, 25x10, 30x10

Really good workout today, the conditioning part there was fun I looked at my watch after the first burpee of the last round and saw it read 7:30, I moved as fast as possible for the last 9 and was able to finish just under 8 minutes.  It's hard not to hit the back squats again but still going to leave my spine unloaded for now.

Upper and core

Back to maybe win it

Third day in a row so I knew I wouldn't have the same strength, but a two hour break meant workout time.

Incline Bench Press
115x10
135x10
145x8
155x6

Weighted Neutral Grip Pullups
bwx10
25x10
25x6
25x6

Alternate Sets
Dips - 3x15
EX Bar Curls - 3x10.....60

Legs Elevated Situps - 3x15

Good workout!

Mostly Conditioning

I won't lie I was a tad worried about this workout, even though my back feels back to normal I can't simply jump back into what I was doing before.  Today was a workout with Eric and Seteena, ya not so easy.

Complex (8 reps each of deadlift, hang power clean, thruster, back squat, bent over row)
95
95
135 (did 5's for this one)

Box Jumps at 37 inches
5 reps at just bodyweight
5 reps holding 10s
5 reps holding 15s

Overhead Squat - 3x5 at 65

Prowler (1 set equals 2 trips across gym)
90 1 set
180 1 set
270 1 set
270 1 set

I dislike complexes for a reason, they suck, Eric made this one up.  The sets at 95 were tough but smooth, because 135 was my last set I wanted to try the heavier weight but only did 5 reps of each movement and it still killed me.  The box jumps were for fun, the overhead squats were to kill time till the others wanted to do the prowler.  The last two sets of the prowler were death, they started with a run but turned into a walk that was agonizing to finish.  Best of all, back held up great, legs barely did (in a good way), great workout!!

Full Body

Must find this gym

Still being careful of back but wanted to try a bit more today.  I worked out with one of the trainers, the shoulder combo she came up with.

Incline Bench Press
115x10
135x10
155x8

Pullups - 10, 10, 7

Superset
Single Arm Military Press - 40x10, 45x8, 6
Single Arm Front Raise - 20x10, 8, 6

3 Rounds, not for time
40 travelling lunge steps
20 Pushups

Felt really good, back held up nice the only one that'd really affect it was the overhead pressing.  Last part was random but good to get a little heart rate elevation.  With getting sick and the back issues I hope to get back to normal training now.

Upper Body

I bet if I did that it wouldn't be accepted

It turns out my sick spell had some after affects.  I threw up about 10 times, because of how my bathroom is set up I was throwing up to the one side each time.  Beacuse I tense up like crazy and leaning to the one side each time it was causing some damage to my back muscles.  When I went to train Saturday my middle back muscles seized up something fierce.  I didn't even think it was that till the doctor told me but boy was it sore, I was even walking crooked it wasn't fun.  I decided to take the entire week off and now that I am back be careful.  Today was all machines minus some pullups, nothing really too bad but did push the weights a tad and it felt great.  I'll be nervous when I train legs next and do some deadlifts, but I'm just happy now to be pain free.

Upper Pull

Back to working out after my stomach bug, early morning too which I never like.

Chest Supported Row
180x6
180x6
230x5
270x5
270x5
270x5

Fat Bar Neutral Grip Pullups - 4x10

BO Reverse Fly - 20x10, 25x10, 30x10

It actually got easier as it went, energy level that is I probably just needed to wake up.  I like using that fat bar as well, glad to be back at it.

Upper Push

Decline Bench Press
185x6
185x6
205x5
225x5
225x5
225x5 (a)

Floor Press
135x8
185x5
185x6
185x6

Machine Fly
120x10
150x10
180x10

Great workout today felt strong on the lifts, but today was a day from hell I was hit with a stomach bug, threw up all m food and my stomach acid (those really hurt) and had to miss work.  I rarely get sick but when I do it hits me like a ton of bricks.  I hope to feel back to normal in the morning so I can work but odds are still no working out.

Legs

Even though my back was pretty sore from the conditioning I did with Eric last week, it felt better now I just had to be careful to not let that injury come back.

Overhead Squats
65x6
65x6
75x6
85x5
95x3

Superset
Back Squat (just below parallel) - 135x10, 155x10, 185x10
Box Jumps - 3x5 at 37 inches

100 Travelling Lunges (50 per leg)

The overhead squats are getting better, if I push my hands all the way out to the ends it seems to put less pressure on my wrist, 95 felt hard but it was good solid 3 reps, very happy with how it's improving.  The back squats was the only thing that really worried my back, but it felt really good, the box jumps got my heart rate up and hurt the legs too.  The lunges burned.  Great workout!