Legs

Travelling Lunges - 3x10 (per leg).....115

Step Ups on very high step - 3x5....95

Pause Back Squats (paused just below parallel)
135x5
155x5
185x5

Hip Thrusts - 3x10.....135

The lunges were more continuous this time opposed to previous sets.  The step for the step ups I usually use was taken so I had to use a higher one, my leg was barely able to step up too it so 95, which is way lighter than I could normally do on step ups, was good enough for this height.  The set at 185 was the only real hard set of the pause squats but they felt good I liked that one.  Holy shit my glutes burned on the hip thrusts at 135, like really burned.

Upper Pull

I used a different barbell for the cleans this time, I knew it would be different as this one spins a lot, Eric, another oly lifting enthusiast said the same thing.  It was all I had access too at this time though so I needed to make due.

Power Cleans from Pins (right at knee level, resetting)
135x5
155x5
185x4
205x3
225x1

Weighted Chinups
Bwx8
35x6
45x6
45x6
45x6

Face Pulls - 3x10.....65

Preacher Curls - 80x10, 90x10, 100x10

225 was heavy, I only attempted a single, I wonder if I could have gotten more if I used the proper bar.  Having said, knowing I can still clean 225, boo ya!

Core and conditioning

One of my new gym's favourite devices

Cable Punch
30x10
42.5x10
50x10

Swiss Ball Pull in - 3x20

Swiss Ball Rollout - 3x15

50 Floors on stair master - 11:04

Good workout today.  I tried the swiss ball for the pull ins instead of the TRX, I felt the TRX more in my abs though.  I beat my time on the 50 floors but over a minute again, last time getting 12:22, I was sweaty and struggled but will work towards a sub 10 minute.

Upper Push

I threw up my breakfast this morning, it was not pleasant mainly because I threw up then right into work for 4 clients back to back.  It wasn't fun but I felt better as the day went on, so must have been something I ate my body didn't like.  Time to workout anyways, was tempted to let my body rest but nah, workout time!

Superset
Push Press - 135x3, 155x3, 175x2, 185x2
Split Jerk - 135x3, 155x3, 175x2, 185x2

Hammer Strength Bench Press (wide)
180x10
230x10
270x9
270x8

Cable Flies
35x10
42.5x10
42.5x6

Pushdowns - 60x12, 70x10, 8

The superset I have never done before, it was more like an extended set because you don't put the bar down between exercises.  I am happy with the weight I got up too, 185 push press for a double is good, and doing two split jerks right after that is even better, it was a heavy set though.  Good for a workout I thought I'd have to miss

Legs

Goblet Squats (just below parallel)
60x10
70x10
80x10
90x10
100x10

Leg Press
90x10
270x10
450x10

Jump Lunges - 3x15 per leg

Hip Thrusts - 3x10.....95

Different but still fun leg day with a friend, well she did her thing but we stayed together.  The heaviest I have ever gone on goblet squats is 95, so 100 is a pr.  When the weight gets heavy on this exercise my core really needs to activate to keep me from caving.  The new exercise was the hip thrusts.  I hear so many good things about this exercise I figure to give it a shot, my glutes burned like crazy from it, at only 95 pounds too so I may try this again, it does look odd but having strong glutes can play an important role in so many other leg exercises, especially the big two (squats and deads).  Here are two people doing weights that make me believe they have glutes of steel.

https://www.youtube.com/watch?v=N7V9_6ct-dI

Upper Pull

C2B Chinups - 10, 8, 7, 7

Cable Row (in studio)
20x10
22x10
24x10
26x10

Reverse Flies
25sx10
30sx10
30sx10

KB Incline Curls - 25sx10, 9, 8

The chin-ups felt a bit harder than usual but it was still good at the end.  The cable rows were on a different machine in the studio, so the weights will be different.  I read somewhere that curls with kettlebells hit the biceps harder and the forearms less, which is what I want, it seemed to work.

Core ish

Tension Ab Rollouts - 3x12

Landmine Push Press
25x8
35x8
45x8

Flutter Kicks - 3x40 (per leg)

30 second Row Intervals - 186, 192, 189, 188 (counted bonus metres)

First time doing the landmine push presses, wanted a change really.  I mainly focussed on max speed per arm.  The flutter kicks were another change, they weren't too bad.  The rowing intervals were pretty consistent but really took the wind out of me, then had a bunch of clients all lined up afterwards.

Upper Push

DB Bench Press
65sx8
75sx6
85sx6
90sx6

Hammer Strength Bench Press (wide)
180x10
230x10
270x8
270x7

Tension Band Pushups (2 greens) - 13, 10, 7

Pushdowns - 65x10, 72.5x8, 8

Legs

Front Squats (just below parallel)
135x6
1556
185x6
205x6
225x6

Deadlifts (resetting)
225x5
275x5
315x5

For time
5x10 Bulgarian split squats per leg
then 100 Travelling lunge steps
Time: 8:38

The front Squats felt good, I felt strong on them and got 6 this time on the last set.  The deadlifts on the other hand did feel heavier, I wasn't fresh though.  The last part I made up, you do the 50 Bulgarian split squats per leg, breaking them into sets of 10 then do the lunges.  This was one hell of a burn and because I did this yesterday my legs are already sore.

Upper Pull

Myself, climbing random tree

Power Cleans from Blocks
135x5
155x5
185x5
205x5

Wide pulldowns
24x10
28x10
30x10

Cable Row
140x10
160x8
160x8

Cable Curl - 37.5x10, 47.5x10, 57.5x6

Last time I did the cleans I got 4 reps at 205, today, while on camera I wanted all 5 and got it, felt good.  The wide pulldowns is the one in the studio, the weights are in kilos and per hand.

Here is the final set of cleans.

http://www.youtube.com/watch?v=xbCSp8PtsGc&feature=youtu.be

Mostly Core

I was feeling a little tired today so decided to pick 3 exercises for a timed 50 rep thing, two of them having done before.

50 Ab Rollouts - 4:28

50 Leg Elevated Situps - 4:09

50 Burpees - 4:08

First the rollouts, which beats my old time of 5:14 so I am happy with that.  The leg elevated situps I never do for time and is probably the only situp like movements I like, but it does burn.  The burpees I didn't want to do, but once I started I tried to keep moving.  I essentially did 25, then 15 then 10, the speed changed a bit throughout but I'm almost positive this is about 40 seconds faster than my previous best.  My previous best is probably after a conditioning routine, but still happy with result.

Also played tennis all afternoon with a friend, it was a blast, not only because I schooled them but it was a perfect day for it.

Upper Push

Hammer Strength Shoulder Press
140x8
180x8
230x4

Hammer Strength Bench Press
180x10
270x8
270x7
270x6

Superset
Cable Fly - 30x10, 35x10, 10
Cable Bench Press - 30x10, 35x10, 10

5 Minute Pushups - 91 reps

Pushdowns (forget weights)

I practically jumped into the first set with two of the other trainers who were already warmed up but only on the first exercise, the rest was on my own.  While I only got one extra rep on the pushup thing, the stuff I did before today was certainly harder than last time, so I don't mind that.

Legs

Wow

Decided to leave front and back squats out, but still destroy my legs.

Leg Press
90x10
180x10
270x10
360x10
450x10

Step Ups
95x5
135x5
155x5
185x3

5 Rounds for time
15 Leg Extensions - 150
10 Goblet Squats - 50
Time: 6:40

GH Raises - 10, 8, 7

Ouch, painful leg day.  The leg press is an improvement, last time at 450 I only got 8 reps.  I wanted to push the step ups, for some reason, last time struggling with 155 for 5 per leg.  185 was flipping heavy for this exercise, and my form struggled so I only did 3 per leg.  The circuit burned like crazy, one of the more intense burns I've experienced recently.  Good leg workout!

Upper Pull

Neutral Grip Pulldowns
120x8
140x8
160x8
180x8

Single Arm DB Row
70x8
75x8
80x7

Fat Bar Neutral Pullups - 3x8

Cable Curls - 42.5x10, 50x10, 57.5x6

Core and cardio

GHD Iso Ball Toss - 10x15, 20, 20

Double KB Swings
30sx10
45sx10
45sx10

Ab Crunch Machine
180x15
220x15
250x15

50 Floors on stairmaster - 12:22

The first exercise I made up on the spot, you sit in a GHD machine, lay flat so your supporting your upper torso with your core, and toss the 10 lb med ball up and catch.  The impact of the ball forces you to brace your core so you don't fall back, it was effective.  The swings I used two kettlebells, a bit awkward but the 50 isn't heavy enough.  The weight in the end being equal to 90 wasn't easy.  I performed the stairmaster faster this for 50 floors, my legs got real heavy.  Good workout!

Upper Push

Military Press
95x6
115x5
135x5
145x3
155x1 (pr)

Hammer Strength Bench Press (wide)
180x10
230x10
270x8

Cable Fly
32.5x12
37.5x12
42.5x8

Pushdowns - 65x12, 80x10, 8

I am happy with my performance on the military presses.  I have never attempted 155 before, prior to this I have done 150 for a double, that was the last time I really went for a heavy lift on military press with a barbell.  All the sets of the first exercise can be seen here.

http://www.youtube.com/watch?v=fsDEq04DeI0

Legs

Bulgarian Split Squats
95x5
115x5
135x5
155x5

Snatch Deadlifts (resetting)
185x5
225x5
275x3

For time
100 Travelling Lunges (50 per leg)
100 Squats
Time: 7:47

That was a good workout, very similar to my last leg day.  The snatch deadlifts were not done how I used to do them, which were more like regular deads (stance wise) with a snatch grip.  These started with my hips insanely low, just below my knees each time, that proved hard to maintain on the set of 275, also scraping the hell out of my shins.  The leg circuit was very painful but a full minute faster than last time, I pushed it a bit more this time and my legs felt the burn.

Upper Pull

Pulldowns (two handled)
50x10
60x10
70x10
80x6

TRX Inverted Row - 3x12

Reverse Fly - 3x12....150

Preacher Curl (machine) - 70x10, 8, 7

The pulldown was different than the one I normally use, there are two handles so that's why the weights are so much lighter than usual, technically it's double what it says.

Core and conditioning

Tension Woodchop (forget weights)

Ball Slams - 3x10.....13 kg

TRX Leg Pullin - 3x25

50 Floors on Stairs- 13:11

For the ball slams I really focussed on speed and acceleration, slamming the ball as hard as I can.  The pullins hurt the abs quite a bit.  I wanted to try the stair climber for a change, I loved it, my legs and lungs burned well.  50 Floors was a random choice but I probably could have done it faster, I'll try it another time.

Upper Push

Upon arriving to the gym I realized it closed in 30 minutes, so this workout was a bit rushed.

Superset
Cable Fly - 32.5x10, 37.5x10, 8, 8
Cable Bench Press - 32.5x10, 32.5x10, 8, 8

Hammer Strength Bench Press (wide)
180x10
then 3x10 at 200

Dips - 15, 11, 10

I was a little annoyed I forgot the gym closed at 5 because of the holiday, but oh well it was good for what it was.

Legs

Front Squats (just below parallel)
155x6
185x6
205x6
225x5

Sumo Deadlifts (touch and go)
225x8
275x8
315x8

For time
100 Travelling Lunges (50 per leg)
100 Squats
Time: 8:49

This was one sweaty workout, but felt really good.  I really focussed on form on the front squats, keeping those elbows up and back straight.  The leg circuit at the end seems slow for that time but it was the squats, they became slow motion several times, the lunges did burn but were quicker.  Good feeling workout!