Upper Body

I was recommended to use dumbbells over a barbell on bench till my shoulder feels better, being I always use to use dumbbells, this was an easy decision.

DB Bench Press
60sx8
75sx8
85sx8
95sx8

Cable Row
34x8
36x8
38x8

Incline Machine Bench Press - 3x8.....180

Straight Arm Pulldown
50x8
65x8
72.5x8

50 Hollow Rocks

I guess not doing db bench press for a while, but getting stronger on my barbell had some carryover, I've never gotten more than 6 reps wit the 95s, 8 was tough but felt good.

Conditioning

Just felt like some light cardio, no circuits

1 mile run on ecomill in 13 minutes

10 minutes on stairmaster

I know 13 minutes sees slow for a mile, which it is, but the ecomill treadmills are self propelled, so mimics running outside, and on a permanent slant so it mimics running uphill.

Legs

Got my shoulder checked out today, turns out to be a small case of bicep tendinitis, the part that runs right underneath the anterior deltoid, hense the confusion on my part.  Just a simple tweak to my program for a couple weeks.

LB Back Squats
warmup
135x5
135x5
185x5
225x5
225x3
work sets
275x3
315x3
315x3
315x3

Pause Hack Squats
180x5
230x5
270x5

100 Travelling Lunges

I did do 315 for 3 sets of 3 before, but my form felt off, today I felt like I was going deeper and kept better form overall, having said that I wasn't sure I would complete the last rep on the last two sets.  The pause hack squats were new, simply pause at the botton, they made them harder but I really liked them.

Upper Body

Cable Bench Press
20x12
24x12
28x12

Chinups - 3x14

Incline Machine Bench Press - 3x12....165

Reverse Flies - 3x12....25s

Alternate Sets
Cable Curl - 3x12....42.5
Overhead Rope Extension - 3x12.....52.5

Upper Body

Bench Press
warmup
135x8
135x3
work sets
185x5
205x5
225x3
225x3
225x3

Reverse Band Bench Press (2 blacks)
275x3
295x3
295x2

Wide Pulldown
36x8
40x8
40x8

Cable Row - 3x8....36

Pallof Press - 3x8.....35

Getting shoulder checked out soon, good workout though.

Posterior Chain

Went in with a mentality of wanting to lift heavy on trap bar deadlifts, with my old pr of 420 pounds for 3, I was feeling optimistic.

Trap Bar Deadlift (all resetting)
150x8
150x5
240x5
240x5
work sets
330x3
330x3
380x3
420x2
470x1 (pr!!!!!!)

Natural Glute Ham Raises, slow negative - 3x6

Swiss Hamstring Curl - 3x18

My old pr was 440, with straps and crappy form, today I went for 470 simply because 460 didn't fit on the bar (complicated).  I was nervous, and like most of my deadlift pr's, it was slow off the floor, then moved fast after that.  Brett and Jame's, two fellow trainer's, both told me it looked solid.  I am stoked about that pr, 470 pounds makes me think 500 is close, oh man that would be sweet.  The natural glute ham raises were harder, but the deadlift was the highlight today.

Upper Body

Cable Bench Press
20x12
24x12
28x12

Neutral Pulldown - 3x12.....140

Machine Fly - 3x12......240

BO Reverse Fly - 3x12......25s

Alternate sets
Pushdown - 3x12.....65
Incline Curls - 3x12....22.5s

Shoulder bugged me on cable bench press and flies, I booked an appointment with my usual guy.

Conditioning

I meant to time this routine, but must have hit the wrong button on my watch, oh well.

As fast possible
30 Burpees
Farmer's Walk, there and back 5 times with 240 pounds
30 Box Jumps - 37 inches
50 Travelling Lunges (50 steps)
50 Kettlebell Swings - 50 lbs
Run 0.25 miles

That was tough, sweaty, and fun.  The farmer's walk was all I was concerned about, the rest I was knew was doable.  They were indeed tough, I always went there and back and took a break, the last two sets I almost had to take an extra break, good workout!

Upper Body

My shoulder has been bugging me lately, so I was cautious today.

Bench Press
warmup
135x8
work sets
185x5
205x5
225x3
235x2

Reverse Band Bench Press (2 black ones)
275x3
295x2
295x2

Weighted Chinups
50x5
65x5
75x5

Cable Row - 3x8......36

Pallof Press - 3x8....32.5

I felt it, but not horribly, it's more annoying than anything else, but I should keep an eye on it.  That second rep on 235 was one of the slowest reps I have ever done on that movement, a true grinder.

Legs

LB Back Squats
warmup
135x5
135x5
185x5
185x5
225x5
225x3
work sets
275x3
315x3
335x3

Reverse Band LB Back Squats (2 black bands)
315x5
365x3
365x3

Leg Extension - 190x12, 210x12, 230x12

I wasn't even sure if 335 was a pr or not at 3 reps, turns out it was, nice!  I also tried the reverse band overloading technique with back squats, 315 felt easy, 365 was not, that technique is fun.

Upper Body

AMRAP in 12 Minutes
10 Ring Dips
8 Chinups
7 rounds plus 3 Chinups

Alternate Sets
Machine Pushdown - 3x12.....150
Preacher Curl - 3x12.....80

Fun little upper circuit as I was low on time again.  I didn't finish a whole 8 rounds, but it does total 80 ring dips and 59 chinups.

Upper Body

Bench Press
warmup
135x8
work sets
185x5
205x5
225x4

Reverse Band Bench Press (two black bands)
275x5
275x4
275x4

Neutral Pulldown
160x8
180x8
200x8

Cable Row - 3x8....34

Leg/Hip Raise - 3x12

Good workout, reverse band bench presses all with 275 were tough.

Posterior Chain

Heavy sumo deadlift time

Sumo Deadlifts (resetting)
warmup
135x5
135x5
225x5
work sets
275x3
315x3
365x3
405x4 (pr!!!)

Glute Ham Raises - 3x12

Alternating KB Swing - 3x10 (per arm)....50

I am very pleased with that, literally within the set, after rep 2, I decided I was going to go for 4 reps, I think my form may have faltered a bit but I was happy overall.

Conditioning

4 Rounds
Farmers Walk with Trap Bar, across studio and back with 240 pounds
Run 0.15 miles

3 Rounds for time
10 Box Jumps - 37 inches
10 Burpees
Time: 6:58

That was fun, in a weird way.  The farmers walks were tough, I increased the weight from last week and it made things close, I always went right into the run but took short rests before the walks.  I meant to time myself but forgot.  The second part was a lung killer, I spent some more time on mobility afterwards.

Upper Body

I was really short on time today, so made up a quick upper body circuit

10-9-8-7-6-5-4-3-2-1 reps for time
Ring Dips
Kipping Pullups
Time: 7:40

Alternate Sets
Pushdown - 3x12....65
Cable Curl - 3x12.....42.5

Not bad, stayed pretty consistent, about even difficulty between the two.

Upper Body

Pause Bench Press
warmup
135x5
work sets
185x5
205x3
225x3

Reverse Band Bench Press (black thin bands)
225x5
245x5
275x4

HS Pulldown - 3x6.....180

Cable Row
140x8
160x8
180x8

Leg Elevated Crunch - 3x10

That was cool, I have heard good things about overloading techniques, and for bench press I have done rack lockouts and floor presses before, but never reverse band.  It felt different, 225 and 245 for 5 were pretty easy, only the set at 275 was tough, lets see if this helps my regular bench press.

Legs

Front Squats
warm up
135x5
135x5
work sets
185x5
205x5
225x5
245x4

Step ups
135x5
155x5
165x5

100 Travelling Lunges

That's a pr on the front squats, they felt strong, the step ups felt heavy but I like that one!

Upper Body

HS Incline Bench Press
90x12
140x12
140x12

Neutral Pullups - 3x13

Machine Flies - 3x12....240

Face Pull
50x12
57.5x12
57.5x12

Alternate Sets
Skullcrushers - 70x12, 10, 10
DB Curls - 3x12......22.5s

High rep pullups suck!

Conditioning

3 min ecomill run warmup

4 Rounds for time
Farmers walk with trap bar, across studio and back - 200 lbs
10 Burpees
10 Box Jumps - 37 inches
Time: 12:24

10 minutes on stairmaster

I liked the farmers walk, I think it's something I need to work on as it's a big weakness of mine.

Upper Body

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

Wide Pulldown
36x8
38x8
40x8

Incline Bench Press
135x8
155x8
155x8

Cable Row
34x8
36x8
36x8

Leg raise/Hip Raise - 3x12

Good workout, the incline bench presses were a higher incline than the one I usually use.

Posterior Chain

Trap Bar Deadlift (all resetting)
warm up
150x5
150x5
240x5
work sets
290x3
330x3
380x3
420x3

Weighted Box Jumps at 37 inches
10sx5
20sx5
22.5sx5

Seated Hamstring Curl - 3x12.....70

Happy with doing 3 reps with 420 on the deadlifts, I will post the video soon as I feel my form was solid, that's 20 pounds off my max for trap with form I wasn't too happy with, so I bet it's north of that.  The box jumps were mostly for fun.

Upper Body

HS Wide Bench Press
180x12
230x12
230x12

Wide Pulldown - 32x12, 10, 10

Cable Fly - 3x12....20

Band Pull Apart - 3x12...black

Alternate Sets
Pushdown - 3x12...62.5
Cable Curl - 10x12, 12, 12x12

Upper Body

Bench Press
warmup
135x8
work sets
185x5
205x5
225x5(a)
225x4(a)
225x4(a)

Wide Neutral Pullups
45x5
55x5
65x5

Machine Incline Bench Press
165x8
180x8
195x8

HS Row (high to low)
180x8
270x6
270x6

Pallof Press - 30x8, 35x8, 8

People need to learn how to spot, and then not claim it was all me.

Legs

I'm trying to make myself squat heavy each quad dominant leg day, even on days I do not feel like it, today was one of those days.

LB Back Squats
warm up
135x5
135x5
185x5
work sets
225x5
225x5
275x3
315x3
315x3
315x3

Single Leg Squats
step plus 1 plate x10
step plus 2 plates x10
step plus 2 plates x10

Leg Extensions - 190x12, 210x12, 230x12

3 sets of 3 with 315 I am pleased with, it was heavy as shit though.  Good workout!

Conditioning

Decided to pick a routine I've made most of my clients do, but I did make the exercises heavier or harder.

3 min ecomill run

All exercises are 30 reps, performed as fast as possible.
Kipping Chinups
Travelling Lunges - 30s (30 steps)
Pushups
Box Jumps - 36 inches
Ball Slams - 20 lbs
Goblet Squats - 50 lbs
KB Swings - 50 lbs
Plank to Pushup (15 per side)

5 min ecomill run

Not bad, no one exercise stood out as being overly hard, just time consuming, it was fun though.

Upper Body

Wide Bench Press
135x12
155x12
175x10

Kneeling Pulldown
28x12
28x10
28x10

Ring Dips - 3x15

TRX Y's - 3x10

Alternate Sets
Overhead Rope Extensions - 3x12.....52.5
Cable Curl - 3x12....forget weights

Good workout