Upper Body

Hit the trails for the first time yesterday, felt awesome but my shoes we a different colour coming back, still fun.

Decline Bench Press
185x6
185x6
205x5
205x5
225x4
225x4

Chest Supported Row
180x6
180x6
230x6
230x6
270x5
270x5

Alternate Sets
Neutral Grip Pullups - 13, 9, 6
Pushups - 30, 20, 15

A nice little mix of heavy and medium to high reps, those higher rep numbers dropped fast but I rested pretty short between sets, the bench presses felt stronger too, only getting 3 last time at 225 this time getting 4 on two sets (the first one probably could have done 5).

Conditioning

Conditioning with Eric, he designed this one.

10-9-8-7-6-5-4-3-2-1 reps of
115 Power Snatch
Pullups (some kinda kipping)

The some light core and stretching.

While we used different weights this was a killer, my forearms were exploding pretty early on and my lungs were hurting too.  I switched to 125 and 135 respectively on the last two sets, so only ones and twos, just because really.  Good solid hurt the lungs workout for 55 of each movement.

Upper Body

Legs are feeling it from Saturday, boo ya.

Incline Bench Press
115x8
135x8
155x8
175x5

Wide Grip Cable Row
100x8
120x8
140x8
160x5

Military Press
95x8
115x8
135x4

Weighted Chinups
25x8
30x8
35x5

Alternate Sets
EZ bar curls - 60x10, 70x7
French Press - 60x10, 60x8

Good solid workout, I don't do much strict overhead pressing because of partly my elbow and other part it's not really a big weakness of mine, today my elbow felt nothing anyways. 

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!

Upper Body

Alternate Sets
Hammer Strength Incline Bench Press
90x8
140x8
160x8
180x8
Cable Row
60x8
70x8
80x8
90x5

12-10-8-6-4-2 reps for time
Handstand Pushups
Wide-Grip Pullups
Time - 10:10

Alternate Sets
Tricep extention machine - 3x10....105
Bicep Curl Machine - 3x10....60 (10, 10, 8)

The cable row was on a different one then what I used before, the weights were different.  The timed thing I did was cool, the pullups were a bit easier than the handstand pushups, but those were always hard for me, good workout.  The machines at the end were just for fun.

Leg Conditioning

Eric and a fellow female trainer wanted to try the prowler, the death device, it lived up to it's name.

Prowler, fast (1 set equals 2 trips across gym)
90x1 set
90x1 set
180x1 set
270x1 set (I almost died here)
135x1 set dragging backwards with trx bands

Overhead Squat Practise
worked up to 3 sets of 5 with 65, felt smooth, also did some hang squat snatches.

That set at 270 nearly killed me, my legs locked up something fierce, I fell over afterwards and needed some time to recover.  The set at 135 dragged backwards was all legs, breathing was fine but damn my legs had nothing to give, for something so simple it just kills you.  With the overhead squats it was again my wrist that slowed me down, I may need to wear straps or keep working on it but I'm still glad it wasn't any issue with flexibility.

Upper Body

I don't think I'd normally be sore after that workout, 50 deadlifts at 115 may sound like a lot, but nothing I haven't done, maybe not in a while though.  But my erector spinae and quads are pretty sore, gladly lower back is fine.

Alternate sets
Incline Bench Press
115x8
135x8
155x8
175x5

Single Arm DB Row
65x8
75x8
80x8
85x8

5 Rounds for time
10 Pullups
20 Pushups
Time: 10:11

Alternate Sets
Overhead Tricep Extensions
Cable Curls
Don't remember weight on this pairing

I am happy with the bench press, that's two reps up from last time, and I was distracted as someone was trying to talk to me too.  I also really focus on strict form on the rows.  I liked the pullup/pushup thing, I've done it many times in the past, and while my fastest time is under 10 minutes that's fresh, last time I did it I did something almost identical to what i did today and was 20 seconds faster this time, nice!  Good upper workout, and while my back feels back to normal I was advised to take however long it took for the pain to disappear and double that for my actual healing time.  I think I'll listen this time, so one more weak of being careful.