Upper Pull

Cable Rows
120x10
140x10
150x10
160x10

7 Rounds for time
5 Pullups
10 Inverted Rows
Time: 10:51

EZ Bar Curls - 3x10....70

I have done that pullup thing before, well kind of, last one I could find was again an amrap 12 and I got 6 rounds plus 5 pullups.  Today getting a full 7 rounds done in 1:09 faster is another nice improvement, I'm heavier now but I guess muscle makes a difference, who knew haha.

The workout can be found here.

http://www.youtube.com/watch?v=XoLIit3ddtM&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Upper Pull

Wide Grip Cable Row
120x5
140x5
150x5
160x5
170x5

Chinups (1 1/2 reps)
7, 6, 5

Face Pulls
40x10
50x10
60x10

Incline Curls - 3x10......25s

Finally back at it, felt good.

Upper Pulling

Upper pulling to go with yesterdays upper pushing.

Weighted Pullups
35x5
40x5
45x5
50x5
55x5

Superset
Wide-Grip Cable Row - 120x10, 130x10, 10
Reverse Lateral Raises - 22sx10, 10, 10

Underhand Pulldowns
120x10
130x10
140x10

DB Curls - 30sx10, 10, 7

I followed a bit more of a set muscle group split the last three days, one I have been on several times in the past.  Although I'm not really rigid enough to follow plans, this one still gives freedom on choice on exercises, so I may give it a shot (or go back to my usual).  I do want to focus a bit more on my upper body, it's nice to be able to deadlift north of 400, squat north of 300, and be decently efficient in the olympic lifts, but sometimes it's also nice to be seen and people know you workout.  That may sound vain, but I think anyone who works out does it so they can look better, at least at some level.

Full Body

Back into it today, went easier than normal.

Alternate Sets
Incline DB Bench Press
50sx10
60sx10
70sx10
Cable Row
100x10
120x10
140x10

Alternate Sets
Tension Incline DB Flies
35sx10
40sx10
45sx10
Pullups - 3x10

Trap Bar Deficit Deadlifts (tng)
170x10
220x10
240x10

Alternate Sets
Cable Curls - 80x10, 90x10, 100x10
Tricep Pushdowns - 120x10, 140x10, 150x10

Some of the things felt heavier than usual, others did not.  Tension flies are pretty self explanatory, deficit deadlifts make them much harder as it increases your range of motion, in this case I stood on a wooden platform.  Felt great to lift some weights again, i fear I lost some weight while out west as I wasn't able to eat much food, but still got some decent meals in me.  I didn't really push it much today, wanting to ease back into it.

Full Body

Usain Bolt - He may be a showboater, but he's earned the right

DB Bench Press
65sx10
70sx10
75sx10

Cable Row
120x10
140x10
150x10

Incline DB Flies
40sx10
45sx10
52sx10

Chinups - 10, 10, 10

6 Sets of 40 yard sprints, somewhat timed.

I haven't done sprints in ages, I missed them they are a lot of fun, obviously inspired by not only the above man but all the olympics.  I did realize I am a bit slower as I struggled to get under 5 seconds, but that's okay I haven't worked on sprinting in ages.  This workout was actually done yesterday, and this morning I did some more sprints of the same distance with my clients, right now my legs are done...damn those take a lot out of your legs.  But when you look at the leg size of olympic sprinters it's no surprise.

Upper Body

It's not real....in case you were wondering

Some drop sets and extended sets today.

SuperSets
Incline DB Bench Press - 60sx10, 65sx9, 65sx8
"              "            "       - 45sx8-7-5

Wide Grip Pullups - 10, 9, 7
Neutral Grip Pulldowns - 100x8, 6, 5

DB Military Press - 40sx9, 7
DB Push Press - 40sx5, 5

Cable Row - 120x10, 10
Chest Supported Row - 120x8, 6

Pushdowns - 100x10, 120x10, 150x8
Cable Bicep Curls - 80x10, 10, 10

This style of training hurts like a bitch, but still fun, the only extended set was the third one, all the rest were supersets.  Good upper workout!

Full Body

Reverse Lunges
135x5
145x5
155x5

DB Single Arm Clean and Press
50x5
60x5
70x5

Plyometric Pushups - 15, 12, 12

Swiss Ball Inverted Rows - 12, 9, 8

I haven't done reverse lunges in ages, they weren't bad, once your balance is in check it makes things much easier.  I also haven't done clean and presses with a single dumbbell in a while either (more a push press), I was going to end with the 65 but they were in use so I went with a 70, it was definately close with it but glad I went with it anyways.  Plyo pushups for me are different than clapping pushups, it's pictured above, you basically get your entire body off the ground without doing the worm to do it.  It's a bit more advanced but fun for a change, the sets were till my speed really slowed down.  Good overall workout!

Upper Body

Upper body strength day.

DB Bench Press
70sx5
75sx5
85sx5
90sx5
95sx5

Weighted Chinups
35x5
45x5
50x5
55x5
60x5

Military Press
95x5
115x5
125x5
135x5

Bent Over Row
135x5
155x5
165x5
175x5

I am pleased with almost all of today.  Bench pressing the 95s for 5 reps, close reps, but I was barely getting 5 with the 90s on that exercise earlier.  Last time I did the weighted chins I was halted at 60 pounds and couldn't quite get 5 reps, today it was again close but completed.  The military press I have rarely done because of my elbow, but it's been fine lately so why not, I was happy I could still do 135 for 5 reps.  I hate bent over rows but didn't mind them as much today, felt strong on that exercise.

The entire workout can be found here (obviously I took out the rests).  This is a different kind of video than I'd normally post, I tried out a few different camera angles too.

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

Full Body

Deborah Cordner Carson

Back in the gym for a weight workout, no fucking burpees.

Hang Squat Cleans
135x3
155x3
175x3
185x3
195x3

Alternate Sets
Floor Press
185x5
205x5
225x3(4 rep was assisted)
Chest Supported Row
140x8
170x8
180x8

Weighted Situps
35x10
45x10
55x10

Last time I did HSC I got to 195 but wobbled on the last rep and almost failed, today I wanted to match it with better form.  Well I wobbled very so slightly on the second rep this time, but then was smooth on the final.  195 is my pr for a triple in squat cleans as well, so I'm even from the hang but from this position the grip seems to be more limitting.  I haven't done floor presses in ages and wanted too again, I was happy to be able to get up to 225, and glad I got some help from a co-worker on the 4th rep....so technically not counting it.  The weighted situps again hadn't done in a bit, but was pleased I could do it with 55 pounds on my chest, which is more than last time....I have no clue why I'm so good at that exercise.

Full Body

Incline Bench Press
115x8
135x8
145x8

Chest Supported Row
140x8
160x8
180x8

Lateral Raises
25sx8
27sx8
30sx8

Lat Pulldowns
120x8
140x8
150x8

Alternate Sets
Iso Leg Extensions - 95, 110, 110
Iso Hamstring Curl - 70, 70, 70

The sets of the isometrics were just for as long as I could, I didn't time any of them.  Everything else is pretty self explanatory.

Full Body

Stacie Tover

Another full body day, this was actually performed yesterday in the late morning.

Leg Extension - 200x50 (broken up into 12-12-11-10-5)

Hamstring Curl - 80x50 (broken up into 15-10-10-10-5)

Dips - x50 (broken up into 15-10-10-10-5)

Chest Supported Row - 130x50 (broken up into 15-10-10-10-5)

So essentially it became 5 sets of all 4 exercises, with the last one being a bit smaller.  I was pretty sore in my back after the deadlifts, which high reps of it almost always do.  I think in the end the leg extensions were the hardest, but overall it's fun to try some different stuff that takes me away from endless squats and deadlifts for my legs.

Full Body

Where is this gym?

Some full body stuff that I don't do all that often in some cases.

Single Leg Leg Press
90x5
120x5
140x5
160x5
180x5

Supersets
Cable Fly - 60x10, 70x10, 70x7
Pushups - 20, 15, 10

Reverse Cable Fly - 10x10, 20x9, 6
Cable Row - 3x10......120

Alternate Sets
Reverse Grip Pushdowns - 80x12, 100x12, 110x12
DB Bicep Curls - 30sx12, 10, 9

I rarely do the leg press but wanted to trying heavy sets of 5 with one leg, I was surprised I got up to 2 plates a side as I remember that one was never good when I'd do it before.

Upper Body

Daniel Tyminski

Supersets

Incline DB Fly - 40sx10, 45sx10, 50sx10
Incline DB Bench Press - 40sx10, 45sx10, 50sx4

Straight Arm Pulldown - 100x10, 120x10, 130x10
Pullups - 8, 6, 5

Lateral Raises - 3x10.......25s
Push Press - 95x10-9-7

Rear Delt Raise Machine - 3x10.......80
Chest Supported Row - 3x10.......120

This was a "how much of the burn can you take" kind of workout.  The first pairing it more of an extended set than a superset, as soon as you are done the flies you go right into the presses without setting the dumbbells down.  I've done this technique numerous times and it burns like crazy.  The second was the same deal, started with an isolation movement and went into compound.  The push presses I maybe could have gotten a rep or two more on some sets but I wanted to make sure they stayed push presses and not push jerks.  Ya this burned but overall it was a fun upper body workout!

Full Body

Tried it a little different today, did much less sets than usual so I could do more exercises.

DB Lunges (per leg) - 45sx6, 55sxx6, 65sx6

Incline DB Bench Press - 60sx10, 70sx10, 80sx7

Wide Grip Cable Row - 120x10, 140x10, 160x7

R-Band Dips (green band) - 3x10

Wide Grip Pullups - 10, 8, 8

It seems that a majority of the time I do workouts my sets usually hit at least 4 and up to 7 or 8 (more if I'm doing squats and count warmup sets).  Today I kept it quick, 3 sets for all sets and on exercises where there was a weight I increased it by two increments instead of one.  There is entirely nothing wrong with focussing on just a few exercises and loading up on the sets, but because that's almost all I do I should try and do this way a bit more often.  The only thing worth mentioning is the dips which were done differently than usual.  I have done R-band pullups and they are tough, so instead of adding weight I tried the same technique with dips it worked well.  The picture above replicates exactly how I did them too.

Full Body

Azadeh Boroumand

Some full body work today.

Sumo Deadlifts
225x5
275x5
Cluster Sets....5-4-3-2-1, 15 seconds rest between, 2 sets completed at 315

Single Arm DB Row
75x6
80x6
85x6
85x6

Decline Bench Press
130x10
180x8
200x6
220x5

That cluster set technique was something I did a while ago, it's simple but if you aren't familiar with cluster sets it may look confusing.  You do 5 reps, rest 15 seconds, do 4 reps, rest 15 second, 3 reps...and so on till you end at one, that is one set of which I did two of.  The reason for this, and most cluster, is the short rest allows the body to just partially recover enough so you can get more reps within that 'set' than you normally could with that weight, so it kind of tricks the body.  I technically was doing 15 reps at 315 in one set, which I can't technically do traditionally, but this technique allows it.  Having said that, when I did this before it was one of the few times I cut a program short because this technique was so grueling.  Back then I did it with 225 conventional (wayy weaker than I am now) and hated it.  Today I wondered if 315 would be too heavy, turns out it was just right because this hurt like hell.  On exercises like deadlifts and squats, this technique just blows it's very painful my glutes and hamstrings were killing me, it's only effective if you pick the right weight....if you do you'll know because you just barely....and I mean barely are able to finish, 2 sets is enough for this style.  The bench press was done with the 40 pound bar, hence the odd looking numbers.

Upper and mobility

Elisabeth Akinwale

This workout was actually done yesterday just never got around to updating my blog.  I was more stiff than sore anywhere, so I did a little upper body work followed by roughly 25 minutes of mobility and stretching.  This is something people usually wait till they get injured to do, and some of my clients especially seem to need me add it to our session or they are incapable of stretching, oh well they'll learn.

Dips - 15, 15, 13

Inverted Rows - 15, 14, 12

3 Rounds for time
10 Neutral Grip Pullups
20 Pushups
Time: 5:48

Mobility work included long stretches for my hip flexors, groin, glutes, IT band, hamstrings, calves, lats and middle to upper back, also some foam rolling for my IT band, hamstrings and erector spinae.

While I did try to move at a decent pace for the timed portion, I wasn't stressing too much over how fast I was.  I felt much better when this was over the stiffness (mostly in back from cleans) was more or less gone.

Full Body

Romanian Deadlifts
185x10
195x10
195x10
195x10

DB Bench Press
60sx10
70sx8
80sx7
90sx5

Inverted Rows - 14, 12, 11, 9

Alternate Sets
V-Bar Pushdowns - 3x10......50
Preacher Curls - 50x10, 60x8, 8

Last time I did romanian deadlifts I really focused on proper form and wanted to get that good stretch out of my hamstrings, and it worked they were very sore for almost a week.  Today I upped the weight by only 10 pounds and again focused on really stretching out those hamstrings, we'll see if I am sore again.  The bench presses went well, last time I was unable to end it at 5 reps I only got 4 with the 90s.  I also haven't done inverted rows as much lately, they are an effective mid back exercise.

Upper Body

Usain Bolt

Good old fashioned upper body day.

Alternate Sets
Bench Press
135x10
155x8
175x5
195x4

Cable Row
120x10
140x10
150x10
160x8

Alternate Sets
Military Press - 3x10.......95
C2B Chinups - 10, 8 7

Overhead Rope Extensions - 80 (10, 8, 8)
Preacher Curls - 50(10), 60(8, 8)

I kow I could have gotten a rep or two more on bench press had I asked for a spot, I could have but wanted to just test it, oddly flat barbell bench press is arguable my least favourite exercise I much prefer dumbbells or some angle difference.  The military presses were very close to not getting 10 reps on the last 2 sets, but not bad, good workout.

Upper Body

Neal Maddox

Decided to give my legs one more days rest, they were sore everywhere, after my leg day on Thursday my quads, glutes and inner thigh were all sore along with my hamstrings still, most sore they have been overall in a while.

Alternate Sets
Rack Bench Press (8 holes)
185x5
205x5
225x5
235x5
205x8

Cable Row
130x5
150x5
170x5
180x5
150x8

Alternate Sets
Handstand Pushups Off step - 5, 4, 4
C2B Chinups - 9, 7, 7

Incline DB Flies - 40sx10, 45sx10, 50sx10
Reverse Lateral Raises - 20sx10, 25sx10, 27sx10

First time doing rack bench press in a while, felt good especially the drop set.  I also haven't done handstand pushups off steps in while, doing so increases the range of motion and greatly makes the exercise harder, hence the low number, but I do like that exercise when I don't feel like using a barbell or dumbbell.

Full Body

Lindsay Smith

Full Body today

LB Back Squats
185x5
225x5
245x5
265x5
275x5

Incline Bench Press
155x7
175x4 (if had spot would have gone for 5)
Decline Bench Press
185x5
225x5
225x5

Wide Neutral Grip Cable Row
120x8
140x8
150x8
150x8
150x8

If my low bar back squat for 3 reps has improved so much, it only makes sense that it also improved for 5 reps, it sure did, 275 was my very recent 3 rep max, but is now my 5, it was good the low bar position no longer feels very awkward like before.  My elbow seems next to healed, so I tried the exercise that started it all, the barbell bench press, didn't feel a thing.  It looks random, and it was a fellow trainer was training an old client of mine who has an ego problem so I decided to remind him that even though he's bigger than me, I'm still stronger :).  Having not benched with a barbell in months, and to come back and decline press 225 I am very pleased with, it was heavy but completed with solid form.  Great workout feeling!!