Legs and core

Very sore legs, but thought Id try the trap bar deadlift, this was also just a kill time workout so not long.

Trap Bar Deadlifts (touch and go)
150x10
240x10
290x10
330x8

Ab Rollout - 15, 12, 10

Full Body

Ian Wilson, one of the strongest young weightlifters on the planet

Travelling Lunges (per leg)
95x8
135x8
135x8
135x8

Alternate sets
DB Shoulder Press - 50sx12, 8, 8
Cable Row - 30x10, 10, 10

10-8-6-4-2 reps of
TRX Tricep Extension
TRX Bicep Curl

First time doing lunges in months, partially because of my knees, partially because squats and deadlifts fit better with my current program.  The rest was too get some extra burn, fun workout!

Full Body

My God

Band Deadlifts (all resetting, 4 bands)
135x5
185x5
235x5
275x3
315x1

Bench Press
135x5
135x5
185x5
205x4
225x3 (pr)

Weighted Chinups
45x5
55x5
65x3
75x3

Good feeling workout, some of the sets are on my youtube.  The bands make a big difference on those deadlifts, 315 felt tough, probably not my one rep max with the bands, but well below my regular deadlift max.  That's a pr on the bench presses, felt tough but I really like being able to do bench press without asking for a spot.  The chin-ups went well too.

Legs

Post Christmas workout, not going to have the same go, but trying to do something.

Superset (both just below parallel)
Front Squat - 135x3, 155x3, 185x3, 205x3, 225x3
Back Squat - 135x5, 155x5, 185x5, 205x5, 225x5

Ecomill Sprints
6mph x30 sec
8mphx 30 sec
10mphx 30 sec
11mphx25 sec

That's all, but even this sapped my energy.  This was my first time front squatting in a while, it really sapped the drive for the back squats, I've done this superset before but more back squats this time.  The sprints were harder than usual, I maybe could have pushed the line on that last set and got 30 seconds, but when you are moving that fast you don't want to risk tripping.  Also seems like my knees have good and bad days, today the one felt a little achy but never hindered my workout.  The last set of squats can be seen here.

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

Upper Body

Bench Press
warmup
135x5
135x5
work sets
185x5
205x4
225x2
185x7

C2B Wide Grip Pullups - 6, 5, 5, 5

Cable Flies 3 sets of 10

Band Pull Aparts - 3x10

Overhead Tri Extension - 42.5x10, 50x8, 8

Cable Curls - 3x10

That style of pullups are one of the hardest, if very strict form is kept then it won't be nearly as many as other styles.  I am very happy with the bench press, a movement I rarely do with just a barbell.  This way however I set up safeties in a way that allowed me to fail safely but still get a full range of motion.  That is also the first time I have gotten 225 for a double when I knew I didn't have help on the second rep, no way today but I had no spot.....awesome.

Happy Holidays!

Full Body

Prowler time, with a pr in my head.

Prowler
180xhalf a set
270x1 set
360x1 set
450x1 set
540x half way there, half way back

Stairmaster - 50 floors in 10:20

So my pr on the prowler is 500 pounds even, that was one painful set, I didn't know if a pr of 40 pounds was even possible.  The set at 450 was really heavy, but I figured I'd go for it anyway.  As soon as I moved it I knew within seconds I wouldn't make it all the way there, my feet slipped, my shoulders killed, my legs were running out of drive.  I parked it right in the middle of the laneway, rested a bit then came back, and that was flipping hard.  It's still a pr, but may feel like a while before I get it all the way there and all the way back.  Doing stairs afterwards was kind of like a cruel idea for my legs.  They felt like a ton and this didn't help, not my fastest 50 flights but still not bad considering what I did before it.  Good workout!

Upper Body

Worked out with Brett again, he was sore everywhere so we did an arm workout, one he had made up.

Triset
Cable Skull Crushers - 52.5x8, 8, 8, 8
Close Grip Bench Press - 135x6, 155x6, 165x6, 185x6
Cable Skull Crushers - 52.5x8, 8, 8, 6

Cable Rope Curls - 47.5x8, 8, 8 ,8
Cable Curls - 37.5x8, 6, 6, 6
Chinups - 5, 4, 4, 5

5 sets of wrist curls, 15 to 20 reps.

Major pump after this workout, felt awesome and was a lot of fun!

Deadlifts

I call this workout angry deadlift day.  Hadn't really planned on working out, but a bad mood made me want to lift heavy shit, just do one lift today.

Sumo Deadlifts (resetting)
135x10 (only touch and go set)
225x5
275x3
315x3
365x2
402x1 (failed second attempt)
405x2 (that was a grind)

The bad mood turned around.  I wanted two reps at 405 when I started knowing it would be a huge stretch.  I did this workout in the studio with other trainers, the first attempt at 405 for a double I failed the second rep, the bar maybe moved an inch.  Mad I figured I'd leave disappointed, but Brett then asked me if I was going to try again, which I rarely do after a failed pr attempt.  I figured why not, and went to the bar with determination.  After the first rep, Bryan turned around and shouted at me, I hadn't announced I was going for a double but I think he saw my failed attempt.  His shouts actually seemed to help, and rep number two went up with a grunt.  A high five and congrats from the other trainers, my mood felt great.  Funny how lifting heavy stuff can do that!

Upper Body

I wasn't expecting as much on the first two exercises being I was heavy on upper push and pull yesterday too.

DB Bench Press
60sx8
75sx8
85sx8
95s6

HS Row
180x8
230x8
270x8
270x8

Weighted Dips
45x8
70x8
70x8

EZ Bar Curl - 70x8, 80x8, 90x5

Good short workout, those dips were flipping hard at the end.

Full Body

Client cancellation means extra workout time.

Box Squats
warmup
95x8
135x8
work sets
185x8
225x8
255x6

Military Press (from floor)
95x5
115x5
135x5
145x3

Weighted Chinups - 45x7, 7, 6

Good workout, that's a pr on box squats at 255.  The military presses however felt harder, doing a clean to get the weight up seemed to make a difference.  Overall good workout!

Upper Body

That circuit yesterday left me nice and sore, time for some upper body stuff.

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

Fat Bar Wide Grip Pullups - 12, 8, 8, 8

Cable Flies
30x10
35x10
42.5x10

Reverse Flies
25sx10
30sx10
30sx10

Pushdowns - 65x12, 72.5x12, 80x10

Preacher Curl Machine - 100x10, 110x10, 10

Leg/conditioning

Decided to design a workout to celebrate the conclusion of a weight loss challenge at my gym.  I had three clients in the challenge, they lost a total of 75 pounds combined, so this is the workout I came up with.

5 Rounds for time
15 Deadlifts - 225
15 Burpees
Time: 18:48

Wow that was tough, but fun for 75 reps of each movement.

Upper Body

Rack Bench Press
warmup
135x8
work sets - 3x8.....225

Weighted Chinups - 6, 5, 5.....forget weights but added cable weights for a change

Overhead Tricep Extension - 55x10, 60x10, 65x10

Incline Curls - 30sx10, 35sx7, 6

Full Body

Back Squats (just below parallel)
warmup
95x8
135x8
work sets
185x8
205x8
225x8

KB Clean and Press
45sx5
50sx5
50sx5

Hammer Strength Row (high to low)
180x8
230x8
230x8
230x8

Good heavy workout.  Back squats felt tough but now that my knees more or less feel better, it's nice to do them again.  The clean and presses were random but tough.

Upper Body

7 Rounds for time
5 Handstand Pushups
10 TRX Inverted Rows
Time: 9:12

Pushdown (machine) - 120x10, 135x10, 150x10

Incline Curls - 30sx10, 35sx7, 5

10-8-6-4-2 reps of
TRX Tri Extension
TRX Curls

Decent little burner workout.  The handstand pushups were never broken, but the rows were broken pretty early on, the last part was untimed just tried to move fast.

Full Body

Prowler drags, hells yes

Prowler Drag
180x half a set
270x half a set
360x half a set
450x1 set
500x1 set

DB Bench Press
60sx8
75sx8
85sx8
95sx5

Fat Bar Neutral Grip Pullups - 12, 9, 7

The half sets are there sort of because I was still warming up, but just means it was one trip across gym, instead of there and back which counts as one set.  This is a nice improvement from last time where I stopped at 360, although I did rest on either end, not that much.  I haven't done db bench presses in a few weeks so I'm not surprised I couldn't match what I got last time.

Full Body

This was more of a posterior chain workout, pretty much all Brett's idea, these workouts are fun.

Superset
Power Cleans (touch and go)
135x4
155x4
185x4
205x4
Box Jumps - 4x4 at 37 inches

Power Clean and Split Jerk (touch and go)
135x4
155x4
155x4
155x4

Band Deadlifts (touch and go, 3 bands)
155x8
205x8
225x8

Trap Bar Deadlift (touch and go, assuming bar weighs 60 pounds) - 3x8....270

So many pulls from the floor, my posterior chain was hammered after this.  I am very happy with how the power cleans went, I seem to lift more with a workout partner, one of them was an incredibly cute girl, that helps, the box jumps were kind of easy however.  The power clean and split jerk was the hardest by far, my lungs and grip were in pain.  Band deadlifts was a new one, it was kind of cool, 225 felt heavier than it normally would.  We used a different trap bar than I am used too, but we added 210 pounds, so assuming it weighs the same as the one I normally use it would be 270, my grip was the limiting factor there.

Upper Body

Because I have been on more of a strength program lately, soreness hasn't been too intense.  The workout from yesterday, I believe even if I hadn't already been sore, would have left me walking like I'm 100 today.  My quads are simply locked, as well as my chest, today was a try and work something day.  Much lighter and nothing really too intense.

Hammer Strength Shoulder Press
90x10
140x10
140x10

Neutral Grip Pullups - 12, 8, 8

Pushdowns - 47.5x12, 57.5x12, 67.5x10

Incline Curls - 25sx10, 30sx10, 30sx10

Full Body circuit

RIP Paul Walker

wow, really felt those pause squats from yesterday.  Me knees feel good, but my quads are pretty sore.  I didn''t have time to make it into the gym today but decided to steal a bodyweight circuit I found online, I don't really do these things like I used too, so I knew it'd be tough.

3 Rounds for time
30 Air Squats
15 Pushups
30 Reverse Lunges (15 per leg)
15 Pushups
30 Jump Lunges (15 per leg)
15 Pushups
15 Jump Squats
15 Pushups
Time - 19:00

Good burner workout, my legs were already sore but I can say that typing this now, the day after I did, my legs haven't been this sore in ages, my chest is also feeling it.