Trail Run

Decided to do something different today, so today I went for a just over 30 minute trail run at a local hiking trail (Petersburg).  I did not pass a single people, at times the bugs were getting under my skin but it was a lot of fun.  I had never ran on such uneven surface for a run, I the only time I came close to rolling my ankle was when I took a break and walked for a sec, never came close while actually running.  My pace felt pretty fast, so I took a few breaks, when a hill came I'd drive up it at a faster pace, which drained my energy.  When I got back I sprinted up the final hill and nearly collapsed by my car, I was in the shade the entire time and I hadn't realized how hot it was till I was in the sun again, I poured my water bottle over my head as I gasped for breath.  Fun workout!

EDIT* My quads dislike me, but my glutes are trying to kill me.  They were sore going into the run, but all the hills seemed to have made them painfully sore, makes sitting a chore.

Backyard fun

Julie Foucher

Ah first post in a bit, I had forgotten to mention before that I slipped on a bike ride and landed square on my back, ouch.  A shooting pain shot down both my legs, but I feel better now and am ready to get going.  Today was a backyard fun workout, no weights yet, damn it got hot out.

8 Minutes solid of each exercise

Handstand Pushups - 44 reps
Jump Lunges - 102 reps (204 total)
Pushups - 115 reps
Broad Jumps - 45 reps

So 32 minutes of work, I took maybe one minute rest between each one.  The first one was pure muscular, my arms were dead, doing one of my weaknesses on uneven grass seemed to make it harder.  The jump lunges burned a lot, but kept fairly solid.  The pushups were again muscular, kept strict chest to floor form on all reps.  The last one was the hardest, I am usually pretty good at stringing broad jumps together, but this time I reset every rep.  Let me focus on max distance, but made for much fewer reps, I was running low on energy by this point and sweating a lot.  It felt great to get my workouts in again.

Vanity Day

Allison Stokke

Today when I woke up my back was angry at me, it needs a good rest.  It`s not out or anything like it has been in the past, but feels like it potentially could be unless I give it time to rest.  So that`s what I will do, after today I will take a few days off.  One of the rules of this new program is listen to my body, I won`t be stubborn and train when I could potentially hurt myself.  I will either try and workout on Thursday or Friday, I know Thursday I am booked pretty well but we will see, a stretching routine will also show up.  Today the name says it all, vanity day, or biceps and triceps day.

Alternate Sets
Straight Bar Curls - 55(8), 65(6), 75(5, 5, 5)
DB Skull Crushers - 25s(8), 27s(6), 30s(5), 32s(5), 35s(5)

DB Preacher Curl - 3x8.......27
French Press - 3x8.......60, 70, 70

Incline Curls - 3x12......22s
Reverse Grip Pushdowns - 3x12.......80, 90, 90

Felt kind of fun to have an arm day again, it was more just for fun.  I haven`t had anymore than one day off in the last 3 months, so it`s due for a few now.

Outside Conditioning

Today I felt like an outside conditioning workout, I was sore from the deads yesterday (and probably snatches too) so I kept it all bodyweight.  I biked to Waterloo Oxford, which is roughly 2.7km, not far at all but wanted to make it hard to tried to go really fast.  In the football field I then did.

10 Rounds for time
Post to Post Run
10 Burpees
Time: 19:02

For time
Military Crawl Post to post
Time: 6:22

The I biked home a slightly longer route.  The bike there was a lot of fun actually, it's a $800 mountain bike, so a decent bike, but meant for trails and rough terrain, just means I have to bike hard.  I took every rough part on the way there I could see, didn't make it harder really, just for fun.  I did feel my legs a surprising amount.  Once I got to the field I noticed the sprinklers were on, hah ah well it's a hot day so it would feel good.  Post to post I believe is just over 100 metres at this particular football field, not entirely sure though, it was slow moving but felt really good everytime I passed by the sprinklers.  I was covered in grass as the one end was very damp.  The military crawl is a stupid exercise and should never be done again......hah not that bad, but shit that one was hard, I crawled right through the sprinklers and ignored them, ya keep your head down and when ya look up you realize you have so much more distance to cover.  My arms, lungs, legs were all hurting, hell even my elbows are all bruised up.  The bike ride home was fun too, I enjoyed biking again.

For people who may be unfamiliar, a military crawl is as follow;

http://www.youtube.com/watch?v=t_4_DRdQPw8

EDIT:  Went for maybe a 30 minute bike ride covering about 4 miles, just for fun, but thought I'd add it as it got my legs working pretty well.

Full Body

Joshua Bridges

Good workout in store today.

Cable Row - 5, 5, 5, 5, 5........140, 150, 160, 170, 180(4)

Sumo Deadlifts - 4xmax reps at 225.......13, 12, 11, 10

Incline DB Bench Press - 5xmax reps at 70s......8, 6, 6, 5, 5

For time
50 Kettlebell Snatches - 24kg (50 per arm)
Time: 11:43

The cable rows seem to stick when it gets to a heavy weight, 170 felt heavier this time than it did last, must be how I put the pin in or something, ah well next time I will try for 5 reps at 180.  High rep deadlifts always suck, I was happy I got 13 reps with 225 on the first set, my glutes, hamstrings, inner thigh and grip were getting tired there.  Incline bench went well also.  The last part got my heart rate up and made me sweat, you are allowed to break then up any way you want, had I done 50 reps for one arm before switching I'd be a bit slower.  Overall felt like a great workout!!

Full Body

Less time today due to busy day, but time for a good workout.

Rack Bench Press - 3, 3, 3, 3, 3............205, 225, 245, 265, 275

6 Rounds for time
3 Thrusters - 135
6 Back Squats - 135
Time: 10:45

Superset
Squat Cleans - 3xmax reps at 135.......7, 5, 5
Chinups - 3xmax reps.......7, 6, 5

About fucking time.....275 on the rack bench press has been eluding me or a bit, but today I finally got 3 reps, the last rep was slow and for a second I thought I was going to fail, but I got past the sticking point and locked it out, felt real nice.  The second part was tough, both exercises were hamstring to calf, but 135 thrusters got real heavy real fast.  Nothing was broken, but the 3 thrusters were harder than the 6 back squats, got my arms and legs and lungs pretty well.  Despite the gym being air conditioned, the seering heat outside was stil felt inside, so I was sweating quickly already.  The last part seemed to hit my lungs, legs, and back all pretty well, but my forearms were struggling I could barely hold onto the bar for the last part.  Despite shorter time this felt like a great workout.

Stretching

Back
Hanging Bar Lat stretch - 2x30 seconds
Cable Row Loaded Stretch - 2x30 seconds

Chest/Shoulders
Bar Bent Arm Chest stretch - 2x30 seconds
Shoulder Dislocates - 2x10 reps

IT Band
Pigeon - 2x30 seconds

Groin
Seated Feet together - 2x30 seconds
Standing Splits - 2x30 seconds

Hip Flexor/Quad
Modified Lunge with back knee flexed - 2x30 seconds
Lying Prone Stretch

Hamstring
BO soft knees - 2x30 seconds
Seated Straight Leg - 2x30 seconds

Calves
Seated Loaded Stretch - 2x30 seconds
Standing Loaded Stretch - 2x30 seconds

Plantar Fascia Rolling - used metal roller.....that hurt.

Not much more to be said.

Full Body

Today I decided to drop an exercise from my arsenal, the one I started with today.  I've done it before, but just have trouble activating what I should be.  Rack deads should work my hamstrings, glutes, upper back and middle and lower back, yet all the load is placed on my lower back, I can't seem to change that.  Maybe I suck at doing it but when it comes to going for max weight, all I'll do is hurt myself.  Power cleans, romanian deadlifts, sumo deadlifts, snatch grip deadlifts, and conventional deadlifts for higher reps I all feel in the above muscles listed, so I got no problem dropping rack deadlifts.

Rack Deadlifts - 5, 5, 5, 5..........225, 255, 275, 295(4)  (back felt funny so stopped, weight wasn't too bad)

Handstand Pushups off steps - 5x5.........5 reps on all sets

Alternate Sets
Bench Press - 4xmax reps at 135........15, 12, 10, 8
Pullups - 4xmax reps.......13, 8, 7, 7

Single Leg Deadlifts - 5, 5, 5.......95, 115, 135

I know I could have done 5 reps at 295, but would have risked hurting myself, the weight wasn't even that heavy but enough weight my lower back solely wants to lift that it could cause injury.  Handstand pushups was done off steps so I was able to go lower than normal, I want to increase this exercise.  The last 2 sets for 5 reps was very very close.  The third part burned a lot.  The last one I wanted to try out, since I dropped one posterior dominant exercise, I wanted to add a new one, and boy did it light up my hamstrings.  Good workout!

Mostly Legs

Annie Sakamoto

I called today mostly legs, as aside from the BO row part it was all legs.  Also I was unsure if I was going to have time to workout today, in the morning I said no and was just going to workout tomorrow, I decided to just do a shorter one and focus on going heavy on front squats with a clean grip, something I have not done before.

Romanian Deadlift/Bent Over Row - 3x6........145

Front Squat
135x3
155x3
175x3
195x3
205x3
215x3

Front Squats - 4xmax reps at 185........6, 5, 5, 5

That's it, good for a short workout today.  I will stay with the clean grip front squat, no more cross armed grip, an article I read a while ago said they can be dangerous, when I read the things that can happen as a result of them I realized that I've already experienced those things, so why risk it when I can easily do this grip.  All the reps were hamstring to calf this time too, normally when I go heavy I stop just below parallel, so I changed 2 things.  215, hamstring to calf, and with a new grip I've never done over 165 on, I am happy with how that went.  The first part was my loosen me up exercise, 10 pounds heavier the last time I did that exercise, but was getting close.

Active Recovery/Assistance Work

Was tempted to do a regular full body workout today, as I am not yet sure if I will have the chance tomorrow as all my clients seem to pool on the same day.  Ah well, I skipped this day last week so I didn't want to again.

Alternate Sets
DB Flies - 2x12.....27, 30
DB Rear Lat Raises - 2x12.......22

Lateral Raises - 2x12......22
Underhand Pulldowns - 2x12.........120

Overhead Tripcep Extensions - 2x12......70
Incline Curls - 2x12.......20

Leg Extension - 2x15........185, 200
Hamstring Curl - 2x15........70

GHD Situps - 3x10

Some overhead squat practise, but wasn't feeling it today.  I go back and forth whether or not I think GHD situps are a good exercise.  I have never hurt myself from them, but that doesn't mean I never will, crossfit loves them, and they are the only exercise to make my abs crippling sore (like the first time I did lunges).  I will use them sparingly.

How Fit Are U Challenge

Whoa, tough workout, I ended up busy being today and was going to do another short one later, but I suppose I'll rest, too many plans.  It was one of my shortest workouts, but because you do not stop it's tough.  The burpees are not what I call burpees, but they didn't require chest to floor so this is what I did.  Also this was the best time of the day, the person counting for me and cheering me on, fellow trainer Eric, was one second behind me, so basically a tie.  Either way it was a fun day!

This video was shot by a client who also did very well in the same course, my long legs helped me cover more ground than most of the people.

Full Body

Good workout in store for today.

Alternate Sets
Incline Bench Press - 5, 5, 5, 5, 5.......135, 145, 150, 155, 160(3)
Cable Rows - 5, 5, 5, 5, 5.........130, 140, 150, 160, 170

DB Muscle Snatch - 3, 3, 3, 3, 3.........50, 60, 65, 70, 75

For time
50 Box Back Squats - 185
Time: 11:02

Hang Squat Cleans - 3x6.......135

Good workout, the last set of cable rows at 170 actually felt a bit light.  I haven't done incline bench press with a barbell as much lately, either use dumbbells or do it off the pins, felt good though, maybe could have gotten 4 on the last set had I had a spot.  The snatches felt good too.  The timed part was tough, because they are box squats you have to keep a controlled tempo, so it was a different way of donig it I actually liked it.  Hang squat cleans felt strong too.  Good workout!

Stretching

This was actually done yesterday, I know I wouldn't have time to workout today so I did my stretching routine yesterday night, same day as another workout but with a day like this big deal.  Slightly different today too.

Back
Hanging Bar Lat stretch - 1x30 seconds
Cable Row Loaded Stretch - 1x30 seconds

Chest/Shoulders
Bar Bent Arm Chest stretch - 1x30 seconds
Shoulder Dislocates - 1x10

IT Band
Pigeon - 1x30 seconds

Groin
Seated Feet together - 1x30 seconds
Standing Splits - 1x30 seconds

Hip Flexor/Quad
Modified Lunge with back knee flexed - 1x30 seconds
Runners Stretch - 1x30 seconds

Hamstring
BO soft knees - 1x30 seconds
Seated Straight Leg - 1x30 seconds

Calves
Standing Loaded Stretch - 1x30 seconds

15 to 20 minutes of foam rolling, mainly for inner thigh, outer quads, inner quads, glutes, upper hamstrings, lats and posterior chain.  For anyone who does foam rolling knows how much it can hurt.

Full Body

Aja Barto

Very sleepy this time, but meh.  My shoulders were a tad sore from all the damn handstand pushups so I thought the first exercise would be compromised, once I got going it felt real good.

Incline Rack Bench Press - 3, 3, 3, 3, 3........175, 195, 215, 225, 235(2)

Power Cleans - 5xrelative max reps at 135 (9, 8, 7, 7, 6)

Power Snatch - 4xrelative max reps at 115 (5, 4, 5, 5)

Glider Ab Rollouts - 3xmax......8, 7, 6

Was happy with how the bench press went, 230 was my max prior and in light of feeling fatigued (damn early mornings) and sore I thought it'd be a struggle to get that.  225 went well so I tried 235, rep one was good, rep 2 was slow but got it, rep 3 didn't move, had nothing left.  Still happy with improved weight though.  The power cleans and snatches were for max reps at the weight, but it says relative, I wanted to keep the speed high and when I started slowing down, I stopped.  The power snatches I switched from touch and go to resetting each rep after the second round, hense the change in number.  Snatches are so technical that it was better for me to reset each time, most of the reps felt good.  Ab rollouts hurt, all reps were nose to floor.

Fully Body

Katie Hogan

Good workout today, was in the mood for 2 more timed things.  The first one was one from the crossfit website posted for today, handstand pushups are a weakness of mine, so why not do a routine that totals 84 of them, ouch.  I predicted the first one would be slow.

21-18-15-12-9-6-3 reps for time
Pullups
Handstand Pushups
Time: 31:19 (ouch, damn handstands)

For time
5 Front Squats - 135
8 Burpees
5 Front Squats - 135
8 Burpees
5 Front Squats - 135
8 Burpees
8 Back Squats - 135
8 Burpees
8 Back Squats - 135
8 Burpees
8 Back Squats - 135
8 Burpees
Time: 12:20

Good workout, the first part was tough, 84 total pullups isn't exactly easy, especially when done strict, but I have done that kind of thing before, it's hard but I know what to expect.  84 total handstand pushups however is far more than the most I have ever done in a workout, I believe 55 was the most prior and that was a while ago.  It was definately harder than the pullups, and to avoid doing singles I had to rest longer than I normally would, by the end my shoulders were simply fried, I'll want to increase that time big time for when I decide to do this again.  I briefly checked the crossfit board times, and most did beat me but a lot of them scale this workout and use pike pushups or shoulder presses instead.  The second part was actually kind of fun, still using the clean grip, but pairing burpees with squatting movements certainly isn't easy my legs hurt.  Both the front squats and back squats were hamstring to calf.

Full Body

Today normally would have been the active recovery/assistance work day, but tomorrow I am working about a 13 hour day and it's spread out over 16 hours, soo I decided to get my hard workout in today, and will most likely take tomorrow off, unless I have a bunch of cancellations.  Today I started this workout at about 1:30, at this point all I had eaten was a bowl of cereal and a booster juice juice shake, not enough and I felt it.  I also did this workout in a friend's basement gym, they have homemade weights and I checked the barbell and it was exactly 135, muggy as hell down there so I sweated a pound off.

10 Rounds for time
15 Deadlifts - 135
15 Pushups
Time: 21:20

10 Rounds for time
5 Front Squats
5 Wide Grip Pullups
Time: 21:47

Whoa I felt dead after that, damn lack of nutrition, it was a busy morning I spent most of it on the road.  Ah well, a few things to point out.  The first routine I predicted the deadlifts to be harder, and they were, I tried pacing myself a bit due to the high volume, the plates on the barbell are smaller than typical 45's, so the bar had to travel farther each rep, not much, but being 6'3 and doing 150 it adds up, when I perform this routine again I predict a better time, the pushups were only broken the last 2 rounds.  The second one was tough too, possibly harder than the first, sheer exhaustion came in soon, I believe due to lack of proper food, ah well I got through it.  The front squats were hamstring to calf, a clean grip which I am now going to solely use, and also from the floor, they had no squat rack.  Because of that, I made sure I rested so they were never broken I didn't want to have to do any extra power cleans.  The wide pullups were off this odd rectangle shaped bar, was dead after this, and need to refuel my body with as much food as possible.

Stretching

Still got to keep these days in there, oddly woke up early to do this

Back
Hanging Bar Lat stretch - 2x30 seconds
Cable Row Loaded Stretch - 2x30 seconds

Chest/Shoulders
Bar Bent Arm Chest stretch - 2x30 seconds

IT Band
Pigeon - 2x30 seconds

Groin
Seated Feet together - 2x30 seconds
Standing Splits - 2x30 seconds

Hip Flexor/Quad
Modified Lunge with back knee flexed - 2x30 seconds
Runners Stretch - 2x30 seconds

Hamstring
BO soft knees - 2x30 seconds
Seated Straight Leg - 2x30 seconds

Calves
Seated Loaded Stretch - 2x30 seconds
Standing Loaded Stretch - 2x30 seconds

Full Body

Another good workout, I am never sore after Jason's class just very stiff, so today I felt like an old man but felt great once I got going.

Decline Bench Press - 3, 3, 3, 3, 3, 3........185, 205, 215, 225, 225, 225

Box Back Squats - 10, 10, 10, 10, 10.......135, 155, 175, 185, 195

Cable Row - 8, 8, 8, 8........130, 140, 150, 160(7)

Squat Clean into Thruster - 3, 3, 3, 3........95, 115, 135, 145

Pushupsx75

I started feeling better as the workout went on, the decline bench press was different as the one bench I'd normally use for this was pitched, so I had to use a decline situp thing for this.  It felt different, and 225 felt heavier than it normally would, but still went not too bad.  First time doing box back squats, sets of 10 really do suck when you start to get heavy, I was going to stop at 185 but figured it was my last set so why not, 195 was getting hard for 10 but able to complete, not sure if I like this over front squats at this style.  Cable rows was to balance out the pushing I had done, I could have gotten 8 reps on the last set but would have had to cheat.  The 4th exercise was one I had never done before, a squat clean (note, not from the hang) is pretty self explanatory but this time as you stand up out of the squat hole you go right into a thruster.  The bar moved fast, and surprisingly it was the squat clean that was limitting me, not the getting the bar overhead, I do like that exercise though.  Good workout!

Gorilla Training

Myself

Another gorilla training class, lots of fun, Ill post what we did last workout, the order was different, and the second minute of the bag sprints I went backwards.

Ball Slams, 15 pound med ball - 1 minute
Ball Throws. 15 pound med ball - 1 minute
rest 1 minute
Russian Kettlebell Swings, 20 kg - 1 minute
Kettlebell Thrusters, 20 kg - 1 minute
rest 1 minute
Parachute Sprints - 2 minutes
rest 1 minute
Tire Rope Pulls - 2 minutes
rest 1 minute
Bag Sprints - 2 minutes (one minute forward, second minute backwards)
rest 1 minute
Wind Mills with some weird tube thing - 1 minute
Toss and straight arm catch - 1 minute
rest 1 minute
Sledge Hammer Strikes - 1 minute
Box Jumps onto tire - 1 minute
rest 1 minute
TRX Pushups - 1 minute
TRX Inverted Rows - 1 minute
rest 1 minute
Travelling Lunges, 45 pounds - 1 minute
Broad Jumps, 45 pounds - 1 minute
rest 1 minute
Tire Flips - 2 minutes
Today I started with the kettlebell and ended with the med ball exercises, everything in between was different, great workout.  Damn those bag sprints are not easy, I really feel the tire flips in my glutes and hamstrings.

Upper Body

Rob Miller

Today was upper body, and only 2 exercises, pullups and bench press, and lots and lots of pullups.

Pullup test, pick 3 variations of pullups, perform a set at relative max reps of each, resting as needed between sets.  Continue until you have reached 100 reps.
Wide Grip Pullups - 15, 8, 8, 8, 6
Narrow Grip Pullups - 11, 7, 7, 7
Neutral Grip Pullups - 9, 9, 9, 9
13 Sets, 103 Pullups

DB Bench Press - Max reps at......70s(10), 75s(6), 80s(5), 85s(5), 90s(4), 70s(8)

My arms were dead after this, 13 sets of pullups is a lot, I got the test from Matt Kroc, a professional bodybuilder, he could probably eat me but I knew I could complete this test.  As you can see it totals 103, that's because the last set, which was wide grip, was also max reps, just because I was at 100 doesn't mean I stop.  Narrow grip I hardly ever use, it proved to be the toughest one.  The last part was something I'd normally do a lot, so to change it up I made all the sets max reps, ending with the weight I started with.  Good upper body workout.

Full Body

Allison

Today hurt, wasn't so much about getting my heart rate up, but the weight and amount of time I rested.

Snatch Grip Deadlifts - 3x10........135

Box Front Squats - 5, 5, 5, 5, 5, 5........155, 175, 185, 195, 205, 215

Power Cleanx3+Front Squatx3............135, 145, 155, 165, 165

Split Jerk - 2, 2, 2......135, 155, 175
Split Jerk 185 10 times, resting no more than 30 seconds between reps (didn't make it)

The routine requires some explaining.  The first 2 are pretty easy to follow, I really like box front squats, when I feel like it i'll go back to front squats with a full range of motion, but that's for another day.  215 was really heavy for me, was close to stopping at 4 reps.  The third part is simple, perform 3 power cleans, after third rep, with bar still in rack position, perform 3 front squats.  This was deceptively hard, the front squats were hamstring to calf for this part, and 165 was getting challenging for the power cleans and the front squats, while easier in comparison, were still tough.  The third part I wanted to find the right weight to work with, the first 3 sets for doubles felt good, so I decided to go with 185.  The goal was to perform 10 split jerks at 185 (which for me are 10 sets of 1) and not rest any more than 30 seconds between sets.  This I did not complete, around rep 4 and 5, and maybe 6 I was doing good, but my form was getting sloppy, 185 overhead could be dangerous with bad form.  So I had to rest a bit longer than 30 seconds to complete the last bit, this was maybe 40 seconds at most but it's still not completed, maybe next time.  This last part hurt the most, good workout.

Active Recovery/Assistance work

A good light day, some the same as last time, and some different.

Alternate Sets
Cable Flies - 2x12....30, 40
DB Reverse Fly - 2x12.....20s

Lateral Raises - 2x12.......22s
Lat Pulldowns - 2x12........120

DB Sull Crushers - 2x12.....22s
Hammer Curls - 2x12......27s

Leg Extension - 2x15.......170
Leg Curl - 2x15..........70

Abs
15-12-9-6-3 reps of leg elevated ab move, per side
1 minute plank

Overhead Squat and Hang Squat Snatch Practise - worked up to 60 pounds

Felt good, my abs are still definately a weakness of mine.  Not to mention how bad the overhead squat and snatch practise was.  The bar went fine after warming up, 55 pounds felt fine too but when i put 60 on I started to fail.  Heels were still elevated to the same as last time.  I will work at 60 pounds next week and see if I can improve my form at that weight, then potentially go up.  Considering how much I can squat, and how much weight I can get overhead, I should be better at this lift.  It's not the weight, just my damn flexibility, currently it feels as if it's my chest and shoulders that are too tight, I need to perform more shoulder dislocates.

Upper Body

A slightly shorter workout today than usual, well maybe 45 minutes so still pretty good, just upper body today.  My legs aren't actually sore from the workout yesterday but I needed one day with no legs this week, so that was today, lots of pullups today too.

Alternate Sets
DB Incline Bench Press - 5, 5, 5, 5, 5.........70s, 75s, 80s, 85s(3), 85s(3)
C2B Pullups - 5xmax reps...... 6, 6, 6, 5, 5

Alternate Sets
Dips - 4xmax reps...........13, 10, 9, 9
Neutral Grip Pullups - 4xmax reps........7, 7, 6, 6

Alternate Sets
Pushups - 3xmax reps.........18, 14, 14
Kipping Chinups - 3xmax reps........10, 8, 7

Mainly bodyweight movements too.  Arms definately got worked pretty well, was tight going in so had to loosen up my upper body too.  Today was also one of those days where you are just more tired than the rest, but I was happy to get through what isn't really a physically taxing workout, well in comparison to conditioning or a leg day.  I had a hand off for the last 2 sets of the DB incline bench press, but everything else is pretty self explanatory, numbers felt a tad low but good workout over all.