Legs

Being sick for a few days was not fun, meant no working out.  Of course coming back to a leg day was less fun, but I kept it manageable.

High Leg Press
90x10
180x10
270x10
360x10
450x10
540x7

4 Rounds for time
10 Trap Deadlift - 240 (touch and go)
5 Reverse Lunges per leg - 135
Time:  10:50

Alternate Sets
Leg Extension - 3x12.....140
Seated Hamstring Curl - 3x12.....80

Felt good to be back, 540 on that leg press for 7 reps is one less than last time.  I maybe could have squeezed out one more had I remembered that, but this was my first workout back.  This is also the first time trying deadlifts at a decent weight since my back had been bugging me, I still kept it pretty light in terms of my maxes, but it felt good overall.

Upper Body

Handstand Pushups - 12, 10, 10

Neutral Pulldown - 3x12.....120

For time

10 Wide Dips

6 Chinups

Time: 5:35

Alternate Sets

Machine Pushdown - 3x12....165

Preacher Curl - 3x12....75

Upper Body

Bench Press
warmup
135x5
135x2
work sets
185x5
205x5
215x5
215x5

For time
40 Landmine Presses - 45 (40 per arm, broken as needed)
40 Wide Grip Pullups
Time: 9:45

Single Arm Cable Row
52.5x8
62.5x8
62.5x8

Ab Rollouts - 3x10

DB External Rotations - 12.5sx12, 15sx12, 12

Wanted to prove I could do that 215 for 5 reps on the last set when the safeties were in place, it wasn't actually that bad.  Good workout!

Legs

DB Bulgarians Split Squats
40sx6
50sx6
60sx6
70sx6

Hip Thrusts
135x10
225x10
275x10
295x10

6 Rounds for time
10 High Leg Press - 270
15 KB Swings- 50
Time: 8:45

Leg Extension - 3x12....130

I am quite surprised with how well the hip thrusts have progressed, last time I tried them 265 felt quite heavy, 275 felt even lighter, but I have heard that weight progresses quick with this one.  First time trying bulgarians with db's for weight in a while, was quite tough.  Timed portion was good!

Conditioning

Ecomill sprints, 4 sets of max effort

3 Rounds for time
10 Burpees
15 KB Swings - 50
10 Box Jumps - 37 inches
Time: 10:08

Farmers Walk - 200 lbs for 3 sets of 3 trips across studio.

Fun workout, farmers walks burned the grip like crazy.

Upper Body

DB Shoulder Press - 3x12....50s

Wide Pulldown - 3x12......30

For time
30 Wide Pullups
50 Dips
Time: 6:26

Alternate Sets
DB Skullcrushers - 3x12....25s
KB Hammer Curls - 3x12....20s

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
215x5
215x4

For time
205 Bench Press - 16 reps
40 Chinups
Time: 11:26

Cable Row
160x8
180x8
180x6

Pallof Press (bar)
27.5x10
32.5x10
32.5x10

Cable Reverse Fly - 3x2....6

I bet I could have gotten 5 reps on the final set at 215, however I was alone and didn't have the safeties in place.  The timed portion was done before broken in 8 rounds, this time done straight which is harder, felt good though.

Legs

High Leg Press
90x10
180x10
270x10
360x10
450x10
540x8

Hip Thrusts
135x10
225x10
265x10
265x10

4 Rounds for time
8 Travelling Lunges (16 total) - 115
6 High Stepups (12 total)
Time: 9:05

Natural Glute Ham Raises - 8, 6, 6

Tough workout, not sure if I prefer regular leg press or the high leg press.  The hip thrusts felt good, the two sets at 265 really burned.  The timed portion was tough, even the body weight step ups.

Upper Body

HS Wide Bench Press
180x12
230x12
230x12

Pulldown
125x12
140x12
140x12

5 Rounds for time
6 Handstand Pushups
10 TRX Rows
Time: 7:56

Alternate Sets
DB Skullcrusher - 3x12....25s
Cable Curl - 3x12.....42.5

Not bad, the handstand pushups, like always, get hard fast.

Upper Body

Bench Press
warmup
135x5
135x4
work sets
185x3
205x2
225x2
235x2
245x1

3 Rounds, each for time
8 Floor Presses - 205
12 Wide Pullups
Time: 1:35, 1:36, 1:28

Single Cable Row
50x8
57.5x8
65x8

Kneeling Woodchop - 3x10....35

Face Pull
57.5x12
65x12
65x12

Bench presses felt okay, just okay!

Legs

Leg Press
90x10
180x10
270x10
360x10
450x10
540x7

5 Rounds for time
8 Bulgarian Split Squats - 50s
8 Single Leg Hip Thrusts
Time: 11:53

Single Leg Deadlift
30sx6
50sx6
50sx6

Leg Extension (different) - 3x12......120

Holy burn, the timed portion was a killer, my legs were just done, I am quite surprised how hard single leg hip thrusts are, but it was a good one.  That's two more reps on the leg presses at 540, and also the first time I have done a deadlifting motion since my back has been bugging me.  Good but tough workout!

Conditioning

For time
100 Double unders
100 KB Swings - 50 lbs
100 Metres on Marpo - level 5
100 Calories on Ecomill
Time - 18:13

10 Minutes on Stairmaster

The kb swings took the longest, the marpo was unbroken but overall it was a fun sweaty workout.

Upper Body

Incline Bench Press - 3x12......135

Cable Row - 3x12.......30

3 Rounds, rest as needed between rounds
12 Wide Pullups
15 Dips

Overhead Rope extension - 3x12.....55
DB Rotating Curl - 3x12.....30s

The second and third round of pullups were broken, none of the dip sets were.

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x3
205x2
225x2
235x2
250x1 (pr!!)

5 Rounds for time
3 Bench Press - 205
10 TRX Rows
Time: 7:36

Dual Pulley Pulldown - 3x8......80

Kneeling Woodchop - 3x10.....30

Head Pull - 3x12.....25

I am very pleased with the bench presses today.  The 235 for a double, which is normally a grinder, went well so I figured I'd go for a pr of 250.  It went so well I tried a second, I failed, but for a second I thought I might have it.  Either way, it felt good.  Head pulls are just face pulls that go right over the head.

Legs

Leg Press
90x10
180x10
270x10
360x10
450x10
540x5

Hip Thrusts
115x10
205x10
225x10
245x10

5 Rounds for time
3 Stepups - 135
12 Goblet Squats
Time: 10:02

Hamstring Curl - 110x12, 120x12, 12

Good workout, the leg press does hurt and 540 is the most I have done on this style, it was heavy.  I have done more weight on the hip thrusts, but I felt my form was better this time as I felt the muscles working more.  The timed portion was tough, general fatigue and legs were hurting.

Upper Body

Incline Bench Press - 3x12.....115

Cable Row - 3x12.....30

set a clock for 10 minutes, perform 40 chinups and in remaining time do as many pushups are possible - score was 62 pushups

Alternate sets
Overhead Rope Extension - 3x12....47.5
Cable Curl - 3x12....10

Conditioning

My legs are ridiculously sore from Thursday workout, so I knew this was going to be tough.

Prowler (push there, drag forwards back)
180x1
270x1
270x1
270x1

4 Rounds for time
30 Double Unders
Run 0.10 miles on ecomill
10 Jump Overs - 24 inches
Time: 15:46

That was a tough workout, the prowler part was harder than it normally would be mostly because of my legs.  The timed portion was a lung killer, each exercise was hard, good workout!

Upper Bodyood

Bench Press
warmup
135x5
135x3
work sets
185x5
205x5
225x4
235x2

For time
Bench Press at 205 for 5-4-3-2-1 reps
Wide Pullups - 12-10-8-6-4
Time: 7:37

Single Arm Cable Row
47.5x8
57.5x8
62.5x8

Mini Woodchop
27.5x10
32.5x10
32.5x10

Band External Rotation - 3x12

Good workout, the bench presses and the pullups were hard on the timed portion.

Legs

My back doesn't seem to be healing, it's still not injured just annoying the hell out of me as it prevents two of the best mass building exercises there is.  I'm getting it looked at Monday, till then I can still slaughter my legs by other means.

Superset
Pause Hack Squats - 3x6....180
Leg Press - 180x10, 270x10, 10

10-9-8-7-6-5-4-3-2-1 reps for time of
Bulgarian Split Squats - 50s (right leg)
Bulgarian Split Squats - 50s (left leg)

Single Leg Hip Thrusts - 3x8

Leg Extension - 3x10.....170

Wow, what a burner, the first part was medium, not easy but nothing over the top.  The second part killed my legs, I have done it with 95 pounds on my back, this was just as hard.  That made the single leg hip thrusts kill as well.  Fun workout!

Upper Body

Shoulder Press - 3x12.....95

Kneeling Pulldown - 3x12......26

5 Rounds for time
10 Wide Dips
6 Wide Pullups
Time: 5:48

Alternate Sets
TRX Bicep Curl - 3x12
TRX Tri Extension - 3x12

Quite the pump from this workout.

Upper Body

Bench Press
warmup
135x5
work sets
185x5
205x5
225x4
225x3

4 Rounds for time
5 Rack Bench Press - 225
8 Cable Rows - 36
Time: 9:46

Neutral Pulldowns
160x8
180x8
200x8

TRX Fallouts - 3x10

DB External Rotations - 10sx12, 12.5sx12, 12

Bench Presses felt good, one of these days I'll get 5 with 225.  The timed portion was all about the rack presses, they got heavy fast.  Good workout!

Conditioning

Today's workout was with a friend who wanted to try and tough conditioning workout inspired to make you better at a tough mudder, it was one of the harder conditioning workouts I have had recently.  She is better at these kinds of workouts than me, but I was up for the challenge.

Warmup
1 minute each
Ecomill Running
Grapevine, alternate sides
Side Shuffle
High Knees
Butt Kicks
(after the warmup, we both were tired, uh oh!)

Perform as many reps of each movement in the time frame.
2 Minutes - Jumping Jacks
1 Minute - Pushups
2 Minute - Jump Rope
1 Minute - Air Squats
2 Minutes - Burpees
1 Minute - Glider Mountain Climbers
Rest 2-3 minutes
1 Minute - Turkish Getups (30 sec per side, 20 lbs)
2 Minute - Ski Jumps
1 Minute - Inchworm
2 Minute - Mountain Climbers
1 Minute - Side Plank (30 sec per side)
Rest 2-3 minutes
2 Minute Jump as high as Possible
1 Minute - Chinups
2 Minute - Quick Feet with drop every 20 seconds)
2 Minute - Angle Jumps
1 Minute - Plank to Pushup
Rest 2-3 Minutes
2 Minutes - Box Jumps - 37 inches
1 Minute - Dips
2 Minute - Hand to Toe Kicks
1 Minute - Reverse Lunges - 35s
2 Minute - Broad Jumps
1 Minute - Rope Pullups

Wow, this kicked my ass big time.  As it went on there was sometimes rest between the movements, we were exhausted.  The girl did do better than me, so she deserves credit, next time we workout I'll suggest a strength workout!!  It was quite fun however, a very challenging challenge, a cute girl to keep me company and humble me, I'll do it again!