Legs

Worked out with one of the female trainers today who wanted some tips on her squats, because my knee was still recovering I picked box squats.

Box Squats
135x8
195x8
235x8
255x8

Deadlifts (touch and go, starting from top)
185x10
225x8
295x8
295x7

Hip Thrusts
135x10
155x10
175x10

Knee felt good, simple but good workout!

Upper Push

Last minute schedule changes means I was a tad rushed for this workout because I had less time!

DB Bench Press
60sx8
75sx8
85sx8
95sx7

Superset
TRX Flies - 10, 7, 7
Pushups - 8, 7, 7

HS Bench Press Wide - 3x12.....180

Rope Pushdown - 50x15, 15, 12

Wow, those flies really sapped my strength for the pushups.

Legs

I lightly twisted my knee the last workout, so I had to be careful here.  Also a rare early morning workout!!

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

Prowler (1 set is there and back)
180xhalf a set
270x 1 set
360x 1 set
450x 1 set

Glute Ham Raise dropset, first with 10 pounds, next with just bodyweight.
5-4, 5-3, 4-3

I felt my knee but was able to still work hard and push the weights.  First time doing prowler pushes for heavy weights and trap deadlifts....the last one burned like crazy.

Pull

Cleans from Pins with straps (all resetting)
135x5
155x5
175x5
195x4

Neutral Pulldown - 3x8....forget weights

Cable Row - 120x12, 140x12, 12

TRX Reverse Flies

TRX Curls - 3x10

Last time I will do cleans with straps for heavier weights....

Upper Push

I forgot to update this blog, so I may forget some of the weights.

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

Machine Flies (3x10.....forget weights)

Superset
Incline Cable Fly
Incline Cable Bench 3x8...forget weights

Bench Press 21's.....2 sets with 95

Weighted Vest TRX tricep extensions - 3x10

Legs

Contrary to last leg session, this was I wanted to go heavier.

Squat Machine
90x8
180x8
270x8
360x8
450x6

LB Back Squats
warm up sets
135x5
135x5
185x5
work sets
225x5
255x5
275x5

Sumo Deadlifts
warmup set
135x5
work sets (touch and go)
225x8
275x8
315x8

I was curious how those low bar squats would feel after the squat machine, I think 275 was heavier than last time, but 5 is still the most I have gotten with it. The sumo deadlifts were also harder as those last two take a lot out of the hips, good workout.

Upper Pull

Was more strapped for time today so did more supersets and what not.

Drop set
Chinups, first set with 40 pounds added, next just bodyweight, didn't drop from bar between sets
5-5, 5-5, 5-5

Superset
Cable Reverse Fly - 6x10, 8x8, 8x8
Cable Row - 20x10, 10, 10

Wide Straight Arm Pulldown (forget weights)
Neutral Pulldown - 120x7, 6, 6

Double Bi Cable Curl - 20x10, 25x10, 30x10

Fun workout, big pump by end with shorter time.

Upper Push

DB Bench Press
60sx8
75sx8
85sx8
95sx6

Decline Bench Press
135x8
185x5
225x5
225x4

Split Jerk
135x5
155x3
185x3
205x2

Pushups - 30, 17

Pushdown - 65x15, 15, 10

Good workout, happy I was able to do those weights on the split jerks after two exercises.

Leg conditioning

Decided to add a conditioning routine today on leg day, making it leg and lung intensive, I still however wanted to get a strength exercise in.

Squat Machine
180x8
270x8
360x8
450x5

10-9-8-7-6-5-4-3-2-1 reps for burpees
**Starting with and between each round perform 1 trip there and back with the prowler at 180 pounds
Time: 27:55

Holy shit that was one long ass circuit, I wanted to design one that would be very difficult and I succeeded.  Two of the more challenging exercises when done in high reps or duration.  55 total burpees is moderate, but 10 total trips with the prowler had my legs and lungs screaming, I just had to put my head down and keep moving, together it was very tough but oddly fun.  Nice change workout to get some conditioning in!

Upper Pull

Wide Pulldown
28x8
32x8
36x8
40x8 (the whole stack)

Bent Over Row
135x8
155x8
185x5
185x5

Chinups - 12, 10, 8

Cable Reverse Fly - 3x12....6

Incline Curls - 30sx10, 8, 8

Upper Push

Holy shit that's some sore legs

Bench Press
warm up
135x5
135x4
work sets
185x5
205x5
225x3
185x8

Incline DB Bench Press
60sx8
70sx8
80sx5
80sx5

Slight Incline Tension Smith Machine Bench Press
90x10
90x10
110x10

Cable Flies
47.5x10
47.5x8
47.5x8

Pushdown - 65x15, 15, 15

Legs

Legs....pain......

Superset
Back Squats - 3x12.....205
DB Travelling Lunges - 3x6 per leg.....50s

Band Deadlifts (6 bands, touch and go)
185x12
235x10
235x10

Deadlifts
275x1
325x1
375x1
405x1
445x0

Leg Extension - 210x15, 230x12, 250x10 (then 5 reps at 190 right away)

Massive Squat Machine Drop set
360x4
315x4
275x4
225x4
185x4
135x4
90x4
45x4
Machinex4

Holy shit so much to say.  The first superset was agony, mainly because of the back squats, I didn't know if I could do 205 for 3 sets of 12, wow did that ever hurt the lunges were way harder because of that, but I could have done more there.  The band deadlifts were really cool, don't do them often but they were nice.  Then my workout partner Brett wanted to go heavy for a single, why he wanted too after all we had done is beyond me.  Either way I don't often say no so I was game.  All the sets were pretty manageable, but then the weight got upped by 40 pounds, 30 over my personal record.  I should have gone for a smaller weight increase and maybe could have pr'd, either way 405 went up smooth in a state when I wasn't fresh.  The last thing, the massive drop set was never re-racked, it was pure torture my legs were simply destroyed to the point where it was funny.  I'll be feeling this one!!

Upper Pull

Weighted Wide Grip Pullups
Bwx6
45x5
45x5
45x5

Cable Row
120x10
140x10
160x10
160x10

Neutral Grip Pulldow - 140x10, 10, 10

Face Pull - 65x10, 10, 10

Incline Curls - 30sx10, 7, 7

Upper Push

Decided to drop the weights and add some higher rep stuff.

Bench Press
warmup
135x5
135x4
work sets
185x8
185x8
185x8

Superset
Cable Flies - 30x10, 10, 10
Incline DB Bench Press - 50sx10, 7, 7

Plyo Pushups - 14, 14, 12

Incline KB Iso Fly - 35s....2 sets for max time

Rope Pushdown - 50x15, 15, 12

It was very very close on that last set for bench press, the second pairing really burned also.  Plyo pushups can be seen in a demonstration below.

http://www.youtube.com/watch?v=dR5cr0Y1z5M

Legs

Today felt like a lift heavy shit day, so I picked my strongest squat variation and went for it.

LB Back Squat
warmup
95x6
135x5
135x5
work sets
185x5
225x5
265x5
295x3
315x3

Hack Squat
90x8
180x8
230x8
270x8

Leg Extension drop set
210x12, 170x5, 130x5, 90x10
210x12, 170x5, 130x5, 90x10

Boo yeah, 315 for a triple is an all time pr....take that back squats.  The hack squats were hard again, I really feel that one.  The drop set was Brett's idea because I was strapped for time, that's a 4 set drop set, performed twice.  My legs burned so much I could hardly stand it, but also loved it.  Great feeling workout, especially those back squats.

Upper Push

Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
225x3 (plus 2 more negative reps)

Slight Incline DB Bench Press
65sx8
75sx8
80sx8
80sx6

Incline DB Fly - 50sx10, 8, 8

Pushups - 20, 12

Pushdowns - 65x15, 12, 12

Good workout.  On the bench press I asked for a spotter as I was working out in the main gym, a fellow trainer.  He suggested two negative reps at the end, I slowly lowered the weight down and then the two of us lifted the weight, it's maybe a 10 seconds negative, very painful.  I was fried by the pushups, hence the small number.

Legs

Superset
Prowler Backwards Drag (one trip across gym) - 3 sets at 370
Travelling Lunges - 3x10 with 100

Leg Press
180x12
270x12
360x12

Leg Extension - 190x12, 12, 12

That's all but boy did it burn.  My legs, more hamstrings were still sore from Wednesday so it seemed as if my quads decided to hurt all the more.  The first pairing was brutally painful, my legs were done for the lunges so each set was agonizing, this time the prowler only being one trip across gym.  The rest was good, my legs were cramping as the day went on!

Upper Pull

Hamstrings still horribly sore.

Weighted Chinups
25x5
45x5
60x5
70x4
BWx10

Cable Row
120x10
140x10
160x10
160x10

Straight Arm Pulldown
50x12
65x12
65x12

Lying Reverse Flies - 17.5sx12, 12, 12

Superset
R-Band Curls - 55 + blue - 8, 6, 5
EX Bar Curls - 55 - 8, 6, 5