Full Body

Talk about hitting full extension (bonus if you know what I mean by that)

So this week I started a new job, one that may leave my other security job a goner, but either way it started me out at full time and on nights, midnight to noon was one long ass day, it was hard to adjust to it being I found out the day of.  So my workouts took a back seat, but back at it today.  It felt awesome I because I'll be busier going back to my slightly older style program makes more sense to me.  I tackled an old one, and I had one goal in mind, shatter my old time, not beat it by a bit, but kill it.  I changed the variables in my benefit, last time the deadlift bar was iron plates (no dropping) and smaller than usual, today was bumper and regular size.  All the rest was the same, my old time being 21:20

10 Rounds for time
15 Deadlifts - 135
15 Pushups
Time: 15:23

Neutral Grip Pullups - 10, 8, 7
Dips - 12, 11, 9

Holy shit did I kill it, almost exactyly 6 minutes faster, funny too because last time I did this I wrote that the pushups weren't broken, today they were around the middle rounds, I guess the deadlifts were a lot harder last time and that forced longer time between the pushups.  It hurt a lot, but not where I expected.  The grip, the hamstrings, the upper back, the triceps and chest all hurt, but at 4 round I think my quads cramped something fierce and didn't fully release till....well half way through the pullups and dips.  I know you use your quads on deads but they are far from the dominant movement.  This new job has me going up I think a million sets of stairs every shift, so perhaps my quads were just drained.  Either way, I'm stoked about the time, and the feeling as adjusting to nights at the last minute didn't work and I have barely slept all week.  The pullups and dips were to add something more.  Good feeling!

Core and Mobility

High rep ab day

Not for time but move fast
50 Situps
40 Straight Leg Raises
30 Russian Twists with 35 lb plate (30 per side)
20 Decline Situps
10 Toe to Bars

Swiss Ball Crunches - 4x25

Then 15 ish minutes of mobility work.

http://www.youtube.com/watch?v=pLtLs0NCYI8

That's a video of the russian twist with the plate, it was a good exercise.  The leg raises were the hardest one but each burned, the toe to bars were only broken into two sets (6-4) but I still hate that exercise.  I've thinking about changing my program again, but we'll see.

Upper Body

Today didn't follow in my usual workout plan, I worked out with a friend who wanted to get into some weight training, so I did the same workout she did which was a simple upper body weight program.  No point in listing what I did.

Legs

Legs, and heavy deadlifts.

Sumo Deadlifts (all sets resetting)
225x3
275x3
315x3
365x2
385x1
405x1
425x1

Back Squats (high bar, just below parallel)
135x10
then 3x10 at 185

Alternate Sets
Leg Extension - 155x10, 170x10, 185x10
Hamstring Curl - 80x10, 90x10, 100x8

425 was flipping heavy, but very happy with the lift, it's not my pr (445) on sumo's but I was on a strength program then, I'm not now and very happy I am able to maintain a decent level of strength and be able to deadlift over 400 pounds whenever I want.  The first set at 185 on the back squats actually felt harder then the rest, but it felt good, I'm really liking the high bar just below parallel back squats.  Good feeling leg day.

Upper Body

Bench Press
warmup
135x8
165x5
185x7, 7, 7, 6

Incline DB Flies
50sx8
60sx8
65sx6

Cable Bench Press
80x12
90x12
100x10

Alt. DB Curls - 40sx5, 45sx5, 50sx5

No supersets, just straight sets with some heavy ish stuff, nice workout.

Core and mobility

My abs were actually a little sore still, minor, but I could still feel them.

3 Rounds for time
10 Weighted Situps - 40
10 RC Ball Toss Twist (per side) - 12 lb med ball
10 Straight Leg Raises
Time: 7:35

Swiss Ball Side Crunches - 3x15 per side

2 sets of cable crunches, remember I hate that exercise but I never feel it so stopped.

15 minutes of mobility work.

That was a good ab burner for time, leg raises were probably the hardest in the end.

Upper Body

Legs pretty sore, but very good sore.

Weighted Neutral Grip Pullups
BWx10
35x6
45x5
50x5
55x5

Tension DB Rows - 3x8.....25s

Underhand Pulldowns
100x12
100x12
110x12

Overhead Tricep Extension Drop set
90 to 60
10-10
10-5
8-6

Good workout today, the second exercise is new, you lean over a bench and hold the peak contraction as you do one arm at a time, burned the upper back pretty good.