Upper Body

Worked out with the girlfriends older brother today, he was doing a chest and bicep day so I decided to join, realizing I worked my chest the last two days in a row, no harm in again being I'm not working out again  till Tuesday.

Bench Press
135x10
185x10
185x8

Incline DB Bench Press - 65sx10, 7, 7

Cable Fly - 50x10, 60x10, 70x10

Alternating DB curl - 45sx5, 50sx5, 47sx5

Leg Raised Crunch - 3x15

I'm surprised I got 10 reps at 185, everything else was pretty standard, now to recover for the next few days.

Full Body

Workout with the girlfriend today, mainly random stuff.

DB Bench Press
65sx5
75sx5
85sx5
90sx5

Power Snatch (touch and go)
95x10
115x6
115x6

DB Single Arm Clean and Jerk
75x3
80x3
85x2

3 rounds of max effort Burpees, 30 seconds each

I had less go today because of the workout yesterday, but as I got moving I actually felt a lot better, I failed the left arm clean and jerk one but that was more due to lack of concentration, for the burpees none were counted just moved fast, it got my heart rate up for sure.

Full Body

Despite my less ten stellar performance on the deadlifts on Monday, my lower back was oddly sore, even weirder because one rep maxes almost never make me sore.  I started with box squats but maybe help back a bit due to lower back soreness and stiffness, but just a bit.

Alternate Sets
Box Squats
135x8
185x8
205x8
205x8

Handstand Pushups - 4x12

3 Rounds, each for time of
10 Chinups
20 Pushups
Rest one minute between rounds
38 seconds, 1:38, 2:01

Weighted Situps
35x10
45x10
55x10
65x10

I haven't done handstand pushups in ages, I was pleased to do 4 sets of 12 normally they fatigue faster for me, although there was decent amount of rest between being they were paired with back squats.  The second part hurt more then I thought, hense the massive drop in times, first round was unbroken but after that it went downhill.  I didn't realize how sore my lats were till I started the first chinup, and it only got worse, typing now I need to keep my arms close to my body my lats are so stiff.  The weighted situps went well too, 65 actually didn't feel too bad I probably could have done 70.

Full Body

I've decided this new job just isn't working out, it leaves me tired so much, worse so on my off days, my workouts are affected, I've lost weight because I can't eat properly and I end up dreading going in to begin with.  My contract ends on January 3rd, so if they ask me to renew I'll decline.  On to the workout, which was worse at the beginning.

Sumo Deadlifts (all resetting)
225x5
275x3
315x2
365x2
385x1
405x1

Push Jerk
135x5
155x5
175x5
185x5

Pullups - 12, 10, 8

While 405 isn't anything to hate on, it's far from my pr, and there no chance I was lifting heavier then that today it was a very slow lift.  The push jerks on the other hand I did match my pr, and when I hit that pr I was in a strength phase, so that lift wasn't effected just the slow raw lift.  I'll do my best to get workouts in till this job phase ends, and eat as much as my stomach allows while it adjusts to this weird schedule, hopefully it turns around then.

Full Body

Decided to do a hard one today, and it certainly was in the end.

5 Rounds for time
5 Bulgarian Split Squat - 135 (5 per leg....obviously)
10 DB Bench Press - 65s
Time: 15:04

Complex (3 Deadlifts +3 Power Cleans)
135
155
175
175

Leg Elevated Crunches - 20, 15, 15

Don't let that first routine decieve you, those bulgarian split squats, if done at the right weight were very challenging.  Being I also did this workout yesterday I can say it has made my glutes super sore, the bench presses were broken after round 1 but I paced myself with those.  The complex I got from crossfitfootball.  I had less drive from my legs but I was happy to 175, I know I could do more if fresh.  Good workout!

Upper Body

Ah it felt good to be back in the gym, this last rotation at work had me switching from days to nights and it was brutal, I was so exhausted when I was to work three 12 hour shifts in a row, all starting at midnight.  But I guess that's life.  I was very tired this morning because my other job schedule a 7am meeting, I think my bed misses me.  Anywho something to break me back in a bit.

Alternate Sets

Incline DB Bench Press - 65sx10, 70sx10, 75sx10
Chest Supported Row - 130x10, 150x10, 170x10

Cable Flies - 60x10, 70x10, 80x10
Neutral Grip Pullups - 10, 9, 8

Pushdowns - 120x10, 140x10, 150x8
DB Curls - 30sx10, 35sx10, 37sx6

I was very spent after this but it wasn't the workout it was the lack of sleep the past week.  I'm not good at sleeping during the day so my three 12 hour rotation was very difficult as I was on little sleep all through, felt like I was getting sick, good thing that doesn't come up again.

Upper Body

My legs are so sore I can hardly walk, today was a quick upper body stuff with the gf.

50 pullups
100 pullups

The sad part is I start this stupid rotation at work and working out won't be easy for a few days, I may have to try some stuff at work.  Hoping all those stairs tomorrow isn't too painful with my legs.

Light day

My legs are so sore from that workout, 25 squats at 225 when you're against the clock is bound to hurt, but holy shit.  Today was a lighter day, some abs and arms.

3 Rounds, not timed just move fast
10 Ab Rollouts
12 Leg Elevated Crunches
15 Plate Twists - 35 (15 per side)

Cable Fly Curl Drop set
50x10, 8, 7
30x10, 6, 6

Cable Pushdown Drop Set
120x10, 10, 8
90x10, 7, 6

Full Body

Two full body timed portions today, one being on the heavy side, the other being pure bodyweight.

5 Rounds for time
5 Back Squats - 225
5 Rack Bench Press - 225
Time: 10:49

5 Rounds for time
10 Kipping Pullups
10 Plate Pushups
Time: 6:44

That was fun.  All the squats were unbroken but I rested a decent amount between rounds to ensure that, because of that the bench press actually felt harder.  The second part was also fun, quicker than I though, after the first round most were broken in 10-6, minus the pullups on the last round.  Good feeling at end of workout, I was actually in the gym for a while as heavy metcons seem to take a while to warm up too.  I finally took out the camera again, video of most of each workout can be seen here;

http://www.youtube.com/watch?v=XF2Q5onJBek&list=UUY76daDPRwJx9guouwnll4A&index=1

Strength

Decided to go heavy again today, 1 rep max heavy, something I hardly do anymore so I expect my numbers to be down.

Split Jerk
135x2
155x2
185x2
205x2
225x1
235x1

Trap Bar Deadlift (resetting)
170x2x10
260x3
350x2
400x1
400x1
400x1

I am surprised I was able to do 235 split jerk again, very surprised.  I know 255 is my max but that was in the peak of a strength only phase.  235 was a tad wobbly, and I didn't drop it either I lowered it to my shoulders, but I am very happy with that lift.  The trap bar deadlifts I wanted to get up to weight quickly and do a few sets at 400, it seemed to work well.  One thing I should also mention is the deadlifts were strapless, I'm surprised how easy it was to hold onto the bar without using straps.

Full Body

Kind of sore today, but felt like working out again.

Plate Russian Twist
25x15 (per side)
35x15
45x12
45x12

Straight Leg Raises - 3x15

Jumping Bar Muscle Ups - 3x3

Legs Elevated Situps - 3x12

Crossfit Kettlebell Swings - 24 kg x 20, 18, 16

Because I suck at muscle ups, more so bar muscle ups, I did jumping style, I'll work up to regular muscle ups soon.  Overall good workout!!

Full Body

Simply exhausted, but wanted a quick workout done.  Early morning after late night I knew it wasn't going to be any records, but wanted two quick conditioning before a client came in.

5 Rounds for time
5 Hang Power Snatched - 95
15 Pushups
time:7:40

20 Power Clean and Jerk - 135
9:30

The first one wasn't too bad, pushups broken but snatches never were, the second part was slowwww.  Even though I wasn't fresh I could perform grace faster than that (same weight with 30 reps), oh well I knew it going in.  Felt good to get a good workout in.

**That evening I did another upper body workout, a few sets of incline bench, pushups, pullups and push jerks, typing now my upper back is pretty sore.