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.