Legs

Awesome leg day.

LB Back Squats
warmup
95x5
135x5
135x5
work sets
185x5
225x5
265x5
295x3

Power Cleans (touch and go)
135x5
155x5
175x5
185x5

Eco Mill Sprints
8mph x30 sec
10mph x30 sec
10mph x30 sec
10mph x30 sec

That was a good workout.  I don't really know why I started doing low bar back squats again, but boy does it feel good.  Sometimes when I go into squatting workouts, any style, they can feel tight and just off, the last three times in a row have all felt good and stable.  295 for a triple I am very pleased with, I asked for a spot and I think that confidence helped.  My all time record is 315 for a double, maybe I can beat that one day (there was a time when I thought I never would).  The power cleans and sprints were wind sucking but fun.

Upper Push

Incline DB Bench Press
60sx8
70sx8
80sx8
85sx8

HS Bench Press (wide)
180x10
230x10
230x10

Superset
Cable Fly - 32.5x10, 10, 10
Cable Bench - 32.5x10, 10, 8

Pushdown - forget weights

Legs

Yesterday I went to get my knee checked out, the guy I go I trust very much, and he said my knee cap isn't tracking properly and my one quad and glute muscle isn't firing properly, the more he talked the more it made sense.  I got some rehab stuff to do but he also gave the happy news that I can still do my regular leg training on top of it, of course listening to my body.

Prowler drags (drag backwards and forwards)
270x1 set
360x1 set
360x1 set

LB Back Squats
warmup
135x5
135x5
work sets
185x5
225x5
245x5
275x5

Hip Thrusts
135x10
155x10
165x10

That prowler combo was a burner, you drag it backwards (which I have done several time) and then drag it facing forwards.  This time I went right into the drags forwards, which were faster but really fired up my quads, calves and glutes, it was the first time trying it that way and really affected how much weight I could use overall.  The back squats went great, last week I did 275 for a triple and that felt like it was my last, this time the third felt smooth so I went for a 4th, hard but still felt I had a 5th and I did.  Good feeling workout!

Pull

Hang Power Cleans
warmup
95x5
95x5
work sets
135x5
155x5
175x5

Chinups - 13, 9, 8, 8 (I think)

Face Pull - forget weights

Cable Curls, also forget weights

Didn't use straps this time, 175 was also done continuous.

Upper Push

Ugh, bench press, my arch nemesis.

Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
225x2
185x8

Push Press
95x5
135x5
155x5
185x3

Cable Flies - 3x10....42.5

Overhead Tri Extension - 60x10, 65x10, 70x8

The only upside to my bench press is that I got 8 reps instead of 7 on the backoff set, grr bench press, the rest went well though.

Birthday Workout

Time for a true birthday workout.  This one done with a friend who had just previously also turned 26, she picked half the exercises, I picked the rest.

26 reps of each exercise.
Chinups
Thrusters - 25s
DB Bench Press - 50s
*Jump Lunge - per leg
*DB Deadlifts - 45s
Goblet Squats - 50
*Rope Crunch (forget weight but it was easy)
*Mountain Climbers - per leg
Russian Twist - 10 (per side)
Burpees
*Box Jumps - 24 inches
*KB Swing - 50
Renegade Row - 25s (I think, 26 total)
Jump Squat
Pushups
Swiss Ball Jacknife
Inverted Row
Push Press - 25s
*Travelling Lunge - per leg
Pulldown - 100
Dips
Russian Leg Raise
Leg Curl - 75 I think
Plank to Pushup - 26 total
*Air Squats
DB Curls - 20s

That was pretty tough but also fun, it was untimed as we wanted to stay together.  The exercises that are starred mean I did them unbroken, others were still easy in comparison to some of the others.  After all this it was only my hamstrings that were sore

Legs

Time to hammer my legs a bit.

Prowler drag
270x1 set
360x1 set
450x1 set
540x1 set  (PR)

LB Back Squat
warmup
135x5
135x5
work sets
185x5
225x5
255x5
275x3

Travelling Lunges - 3x10 per leg holding 50 lb kettlebells

That's a pr on the prowler, 540 for a whole set was pretty difficult, actually very difficult, it was a slow motion set but completed in the end.  That is also the first time I have done low bar back squats in a while, they felt really good, I don't believe 275 is a pr but I am very happy with it.  The lunges hit my glutes pretty good...good feeling workout!

Pull

Decided to do some hang power cleans with straps, not really sure why....it felt awkward

Hang Power Cleans (with straps)
135x5
155x5
185x5
205x1
205x2

Weighted Neutral Grip Pullups - 45x8, 7, 6

Reverse Flies
25sx10
27.5sx10
30sx10

EZ Bar Curls - 70x10, 80x6, 6

The cleans didn't feel normal, 205 for a double for the last isn't bad, they just felt weird.

Upper Push

Bench Press
warm up
135x5
135x5
work sets
185x5
205x5
225x2
185x7

Incline DB Bench Press - 65sx10, 8, 8

Incline Flies - 45sx8, 8, 8

Rope Pushdowns - 57.5x12, 12, 10

Sooo close to getting that third rep on the bench presses, one of these days I'll get 5 reps with 225.

Basement legs

Didn't have time to make it into the gym today, so did a basement leg workout instead.

5 Rounds for time
30 Travelling Lunges (15 per leg)
20 Jump Lunges (10 per leg)
20 Jump Squats
Time: 16:13

Quick, sweaty, burning fun workout!

Upper Pull

Weighted Neutral Grip Pullups
BWx8
25x8
35x8
35x6
25x7

Cable Row
140x8
160x8
160x8
140x10

TRX Y's - 3x10

Cable Curls - 10x12, 12x12, 14x9

Upper Push

Glutes freaking sore

Military Press
95x6
115x5
135x5
145x4
115x6

DB Bench Press
60sx8
75sx8
85sx8
90sx8

Cable Fly - 42.5x10, 8, 8

Pushdown - 65x12, 72.5x12, 10

Went for a pr on the military press, I tied it from before but this one was closer, I'll get it someday.  I stuck with the 90s on the last set because it was the second exercise this time, 8 was really close.

Legs

Wanted to try a new exercise today, well kind of, I may have done it a long time ago.

Box Front Squats
warmup
95x5
135x5
155x5
work sets
185x5
205x5
225x5


Leg Press
180x10
270x10
360x10
450x10


Superset
Jump Lunges - 25sx8, 8, 8
Travelling Lunges - 25sx8, 8, 8


Fun workout, the box front squats were kind of cool, 225 was pretty heavy though.  Same with the last set of leg press, I did do 450 for 10 reps last time, but I was working out with a super cute girl, so that helped.  The lunge super set, which you never set the dumbbells down, burned like crazy especially by the end.

Upper Pull

Legs sore, chest sore...I kind of missed split routines.


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


Wide Grip Pullups - 10, 8, 7


Band Pull Aparts - Black band - 3x12


DB Preacher Curls - 25sx10, 27.5x8, 8


Good workout!

Upper Push

 

 

Decided to go back to one of my favourite splits, today being upper push.

Bench Press
warmup
135x6
135x5
work sets
185x5
205x5
225x2
185x7

Incline DB Flies
40sx10
45sx10
50sx10

Hammer Strength Bench Press (wide)
180x12
230x10
230x8

Pushdowns - 52.5x12, 62.5x12, 67.5x12

While I did get 3 reps last time at 225, I didn't get 5 reps at 205, so it's still an improvement there.  Fun to do this workout again, I was really feeling it!

Legs

Took a couple days off but eager to get back at it, was a little shorter on time, but got two good exercises in for some good sets.

Back Squats (just below parallel)
warmup
95x8
135x6
work sets
155x10
185x10
205x10
225x10

Squat Cleans (touch and go)
135x5
155x4
165x3
165x3
185x3

That was painful, the last two sets of back squats I started seeing stars, first time doing sets of 10 there for a while.  I also think 225 for 10 reps in a pr.  The squat cleans were harder because of the squats, the clean part wasn't too bad but the squats were slow.  Good fun workout!!

Failed conditioning

The workout was a rare fail, for a few reasons.  Part way through the workout I had to stop the timer and rush to the bathroom, I had no choice, this caused me to be very dehydrated and my energy was simply gone.  Two having Chinese food and more champagne than usual the night before wasn't the best idea.  Third I was forced to stop because the cleaners needed to clean the studio, no trainers work this day so they wanted to use that to there advantage.  Lastly, I just wasn't prepared, I normally need to work up to this kind of routine.  Ah well, one of those ones you want to forget.  It was the 12 days of Christmas workout, the one I designed, came close to finishing but the cleaners stopped me part way, maybe another day!