Legs

Another deathly leg day, thanks to Ryan.

Supersets

Sumo Deadlift (touch and go) - 225x6, 275x6, 6, 6, 6, 6
Bulgarian Split Squats - 6x20 per leg

LB Back Squats - 135x10, 10, 10, 185x10, 10, 10, 10, 10
Sumo Goblet Squats - 8x20.....45

Single Leg Swiss Curl - 4x20 per leg
Leg Extension - 4x20.....120

Triset
Plank - 5x1 minute
Stepups - 5x10 per leg (40)
Jump Squats - 5x20

Simple horrible, almost 2 hours of death.

Conditioning

Decided to pick a routine I've made most of my clients do, but I did make the exercises heavier or harder.

3 min ecomill run

All exercises are 30 reps, performed as fast as possible.
Kipping Chinups
Travelling Lunges - 30s (30 steps)
Pushups
Box Jumps - 36 inches
Ball Slams - 20 lbs
Goblet Squats - 50 lbs
KB Swings - 50 lbs
Plank to Pushup (15 per side)

5 min ecomill run

Not bad, no one exercise stood out as being overly hard, just time consuming, it was fun though.

Upper Body

I felt like shit today, it was an insanely long work day, plus I just didn't feel right, like me head was in a fog, buuut I still have to see what I got.

Pause Bench Press
warmup
135x5
135x2
work sets
185x3
205x4
205x4
205x4

Pulldown
145x8
165x8
185x8

DB Shoulder Press - 3x8.....60s

Cable Row
30x8
32x8
34x8

Plank to Pushup - 3x10

Wow, even with feeling like crap I was still able to do 3 sets of 4 reps at 205 on pause bench, doing sets of 3 last time, I actually felt better when I was done this.  I dislike any kind of plank movement, but they are affective.

Core

Brothers new pet

My spine was sore today, no doubt from throwing 185 overhead my for 5 reps, plus the sets prior.  When I say spine, I mean the muscles along it.

Full Contact Twist - 3x8 per side.......25

Leg Elevated Situps - 20, 15, 15

Hanging Leg Raises (strict) - 8, 6, 8

Plank to Pushup (per side) - 10

I realize I really feel the hanging leg raises in my core a lot when I do another ab move first, in this case the weird situp thing, which is kind of like hollow rocks.  Tomorrow is an off day, partially because I need it, secondly because I am in Hamilton all day.

Core

Quick workout as strapped for time

Side Plank Shoulder Raise - 3x10 per side with 12.5

Alternate Swings - 3x15 per arm with 50 lb kettlebell

TRX Ab Fallouts - 3x10

Machine Crunch - 130x15, 150x15, 160x15

Examples of the first and third exercise are posted below.  I like these core workouts, they are indirect so it allows me some options, like the swings.

http://www.youtube.com/watch?v=jucGFAHbpgQ

http://www.youtube.com/watch?v=0llE86ZjRwU

Legs mostly

Prowler again, my god no wonder my clients hate this device.

Prowler, walking (1 set equals two trips across gym)
90x1 sets
180x1 sets
270x1 set
315x1 set

Superset
Back Squats (just below parallel) - 135x6, 155x6, 185x6
Box Jumps - 3x6 at roughly 37 inches

3 minute total plank

I cannot express how much the prowler hurts, this time I did walking prowler and my god does it hurt, my legs just fire up and the pump you get is ridiculous I could hardly squat the empty bar afterwards because they were so swollen.  I took a mini break when I got to the one end, more making each two feel like two.  The 270, what nearly killed me last time was hard, but because of the break at either end I added another 45 to make it 315, that one was horribly painful, each trip felt like I wasn't going to make it.  The back squats was mainly to test it out, first time back squatting since my injury, all sets were pretty light, although the prowler made them feel heavier.  Pairing them with box jumps is a fun pairing, the box I think is around 37 inches, it's the highest one the gym has.  I suck at planks, but was informed they help with spine health, so I can't hate them and there variations.  Great workout!