Legs

Front Squats
warmup
95x5
95x5
135x5
135x5
work sets
185x5
205x5
225x5
245x3

Pause Back Squats - 3x5.....225

TRX Pistol Squats - 3x6

I haven't done front squats in a while, they felt good.  245 for a triple may or may not be a pr, but I maybe could have gotten another but didn't want to risk my elbows dropping.  The rest went well, good workout!

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.

Legs

Apparently exercise is a good ailment to not feeling well.  I had an annoying stomach ache going into the workout, and of course today was legs which hurt enough on there own.  Oddly it went away pretty quick, not during the warmup but during when I started adding weights.  This was also a very different kind of leg workout.

Single Leg Deadlift (touch and go)
95x5
135x5
155x5
175x5

R-Band Pistol Squats - 4x5 (changed grip on band to make it harder as sets went on)

100 Squats (broken into 30-30-25-15)

Alternate Sets
Leg Extension - 140x12, 155x12, 12
Hamstring Curl - 70x12, 80x12, 12

My legs were very swollen after this, the last two parts were especially responsible for this.  I didn't go heavy on conventional deadlifts, back squats, front squats, or anything like that.  I went heavy on two single leg movements (pistols are only heavy because I suck balls at those) and then jacked the reps up and got the blood flowing.  It hurt and I'd be surprised if I wasn't sore tomorrow, only time will tell.

Legs

Michelle Letendre

Leg day, a painful one as my hamstrings are still very sore, so only quad dominant exercises.

Lunges
115x5
135x5
145x5
155x5
165x5

For time
40 HB Back Squats - 185
8:13

R-Band Pistol Squats - black band, 3x5 per leg

That one really hurt, the lunges took more out of my legs than I had predicted, but the timed portion really hurt, all reps were hamstring to calf nothing else.  After it was done my legs barely had any go for the pistol squats, high rep back squats simply suck in in every sense of it.

Full Body

Some iso upper body stuff, abs and legs today.  With the slight elbow stuff yesterday I decided to leave it untouched for today.

Supersets
Flies - 10, 10, 10, 10.....35s, 40s, 45s, 50s(9)
Bent Over Reverse Laterals - 10, 10, 10, 10.......20s, 22s, 25s, 27s

Red Band Lateral Raises - 4x10
Rope Straight Arm Pulldowns - 10, 10, 10, 10.......90, 100, 110, 120

15-12-9-6-3 reps of
Leg elevated Ab move - per side

Pistol Squats - 5, 5, 5, 5, 5..........grey, black, blue, blue, blue

The first part was all basic, but I was able to challenge myself pretty good on them.  The ab move was difficult again, still a weakness but it a tough move.  The pistols were hard too, I could feel all the squats from yesterday too, felt good overall.

Legs

Got back into a good workout today, just legs so it leave my elbow untouched but felt like hitting my legs hard as I didn't really touch them the past week (and not much else).  That usually means I will be sore.

Warm up
Front Squats
95x10
115x8
135x5

Superset
Front Squats - Isometric Back Squat
155x8 - 45x
175x6 - 45
185x5 - 65
185x5 - 65
185x5 - 65

Assisted Pistol Squats - Grey band - 5 reps, black band - 5, 5, 5, 5

Felt amazing to get a good workout in again.  There is no time for the isometric back squat as I didn't count, just held it as long as I could, I also decided to up the weight from just the bar for the last 3 sets, I wanted to keep it relatively light though.  That part really hurt and became mental to do the last set, my legs didn't feel to have the same jump, probably from the week off they took but it still felt great.  The pistol squats were done by the regular pullup bar, which I realized it basically the same height as the one by the power cage.  I have used the blue band for those but my legs felt very heavy after the first bit so the black band was sufficiently hard for 5 per leg, the grey didn't even feel easy.  Glad to be back!

Back and Legs

The month of September my gym has a special that makes all the personal trainers more busy, and since I am the one with the most open schedule I have been much busier, making fitting my workouts in a bit tougher.  Today I had it all planned out for a bit more time, until a mix up at the gym left me with very little time to workout, angered I decided to lift heavy things to relieve it....it went well.

Deadlifts (starting from top)
135x10
135x10
185x8
225x5
255x5
275x5
295x5
315x5
335x5
355x5
365x5

Pistol Squats (blue band) - 4x5

365 is a very nice pr for me, 3 45's and 25 on each side, plus the bar.  It was flipping heavy, and my shins and legs took a scraping but another pr and I love it, 5 reps as well.  The pistol squats were harder than the last time, the first set I did with the black band, the next 3 I switched to the blue band, so I had less help and it was very noticable.  I also used the pullup bar by the power cage, lower than the other one, my legs were feeling it big time but I like that exercise.  Not bad for a shorter workout.

Full Body

Today wasn't a long one, but also a sorta test my elbow as I ventured away from squats and deadlifts, I'll post the outcome after.

Death by Power Clean at 135
9 Rounds completed plus 4 additional reps
*Perform one power clean the first minute, 2 the second minute, 3 the third minute, continue as long as possible until you cannot complete the required number of reps in the minute.

Black Band Assisted Pistol Squats - 5x5

Hang Power Snatch - 4xmax reps at 95........10, 9, 8, 9

The outcome, I still felt my elbow, which annoyed me a bit but it wasn't really a pain, just that slight numb feeling and I was aware that it was different from how it should feel, but no pain.  Nevertheless because this didn't really involve much in the way of upper body work I will do a week similar to last....yay more time to improve my deadlift and squat....umm ya good news -_-

Now to the workout, death by's is a crossfit workout you can do for anything, today I picked power cleans with 135.  Son of a bitch that was hard, my lungs and grip and a few other things were on fire, I just, and I mean within seconds to spare completed the 9 reps in the minute, so I plugged away and got 4 but I knew I wasn't going to get 10.  49 totals reps in 10 minutes, it starts easy but gets hard fast.  The pistols I suck at, as pictured above so I used a black resistance band which helped me with balance, allowed me to sick back and the standing up itself.  I did get full range of motion each time, I want to be able to do pistols free style in time, I know this is a exercise not friendly to the tall lifter.  The snatches went well too, it's where I felt my elbow the most but I kept a good pace.  Good workout for what it was none the less.