Legs + Random

Tabata Hip thrusts - 69 reps

3 Rounds, un timed
Fireman's Pull (3 45s and two sandbags, not sure entire weight), across studio and back
15 Wall Balls - 20

Overhead Squats
45x10
45x10
65x10
85x6

Ab Rollouts - 3x10

Tabata hip thrusts off bench this time, was equally tough when I do it off the floor, the couplet was kind of fun.

Upper Body

Bench Press
warmup
135x5
135x3
work sets
185x5
205x3
225x3
230x3

DB Shoulder Press
50sx5
60sx6
70sx5
70sx5

Superset
Wide Pullups - 3x10
Standing Cable Row - 62.5x10, 67.5x10, 10

Ab Rollouts - 3x12

Band External Rotations - 3x12

Upper Body

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

5 Rounds for time
5 Bench Press - 185
8 Cable Row - 34
Time - 8:35

Dual Cable Pulldown (forget weights, but wasn't heavy enough for this variation)

Ab Rollout - 3x10

Head Pull - 3x12.....22.5

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!

Conditioning

Today I worked out with Ryan and Geoff, man it was a grueling one, they do conditioning every Sunday so I decided to join.

4 Rounds
10 Box Jumps - 37 inches (first set only at slightly lower box)
15 Sumo Deadlifts - 135
10 Kipping Chinups

3 Rounds
Hang Power Cleans - 135x8, 7, 6
15 Rope Slams
15 KB Swings - 50

Travelling Lunges - 3x10.....115

Ab Rollout - 3x10

That was one sweaty workout, the first two triplets were untimed, we all started at different stations but seemed to finish around the same time so we moved onto the next one right away.  The hardest ones were the rope slams, box jumps at the higher height, and the cleans were tough.  The lunges and rollouts were done at the end as finishers, tough but fun workout.

Prowler and abs

I wanted to use the prowler today and when I came in 4 others were about to use it, Ryan, who is a fellow trainer and one of the strongest trainers.....and Geoff, who weighs 260 and can squat 500 pounds.  Plus two girls, I decided to join in.  They were doing sprints one trip across, I don't often do sprints but they are insanely hard and kill the lungs and quads.

Prowler Half Sprints
180x1
180x1
270x1
135+Ryan =345(I think) x1
135xGeoff =395 x1 (sprinted half, walked other half.....then fell over)

Ab Rollout - 3x10

Those final two sets were killer, the one with Geoff on it was agony, my legs were simply done afterwards, sprints are brutal.  I want to try some light ab moves again, I was iffy because of my surgery, but if it can handle a 335 back squat and deadlifting over 400 pounds, I should be good.  The 3x10 of the ab wheel wasn't horrible but I wanted to start light.

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

Lighter full body

Lighter day today, the first part was very random

Jacob's Latter - 50 feet (dislike this machine)

Row 100 Metres - 4:08

Swiss Rollouts - 20, 15, 15

Then spent 15 or so minutes rolling self out.  I tried a new technique, called smashing, something Kelly Starret informed me, a doctor and crossfit enthusiast.  It uses a barbell to roll self out....ya, that hurt.  I focussed on my hamstrings, hips, shoulders and upper traps.

Core and conditioning

Extra day for fun!

Tension Woodchop
35x10
42.5x10
42.5x10

Swiss Ball Rollouts - 3x15

50 Floors on Stairmaster - 9:52

Finally got that sub 10 on the 50 floors, I was sweaty and tired by the end but it was good.

Lighter day

Lighter day today, CNS would be fatigued from yesterday, plus a friend asked me to go to the gym with her.

Tension Woodchops - 3x10.....35

Ab Rollouts - 3x12

30 second row sprints - 196, 200, 196

Then spent some time rolling myself out.  I beat my record on the sprints but they nearly killed me, good recovery workout.

Core and conditioning

One of my new gym's favourite devices

Cable Punch
30x10
42.5x10
50x10

Swiss Ball Pull in - 3x20

Swiss Ball Rollout - 3x15

50 Floors on stair master - 11:04

Good workout today.  I tried the swiss ball for the pull ins instead of the TRX, I felt the TRX more in my abs though.  I beat my time on the 50 floors but over a minute again, last time getting 12:22, I was sweaty and struggled but will work towards a sub 10 minute.

Core ish

Tension Ab Rollouts - 3x12

Landmine Push Press
25x8
35x8
45x8

Flutter Kicks - 3x40 (per leg)

30 second Row Intervals - 186, 192, 189, 188 (counted bonus metres)

First time doing the landmine push presses, wanted a change really.  I mainly focussed on max speed per arm.  The flutter kicks were another change, they weren't too bad.  The rowing intervals were pretty consistent but really took the wind out of me, then had a bunch of clients all lined up afterwards.

Mostly Core

I was feeling a little tired today so decided to pick 3 exercises for a timed 50 rep thing, two of them having done before.

50 Ab Rollouts - 4:28

50 Leg Elevated Situps - 4:09

50 Burpees - 4:08

First the rollouts, which beats my old time of 5:14 so I am happy with that.  The leg elevated situps I never do for time and is probably the only situp like movements I like, but it does burn.  The burpees I didn't want to do, but once I started I tried to keep moving.  I essentially did 25, then 15 then 10, the speed changed a bit throughout but I'm almost positive this is about 40 seconds faster than my previous best.  My previous best is probably after a conditioning routine, but still happy with result.

Also played tennis all afternoon with a friend, it was a blast, not only because I schooled them but it was a perfect day for it.

Core

I think I slept oddly on my shoulder as it's been bugging me the past few days, I'll have to keep an eye on it.

Ab Crunch Machine
150x15
170x15
190x15

TRX Leg Pull in - 3x20

GHD Situps - 3x10

Swiss Ball Rollouts - 3x15

Good ab workout, really felt the muscles working.  I don't usually like GHD situps as I don't really agree they are safe, but I was bored and do know they make my abs very sore, guess I feel like being sore.

Core

KB Snatch - 3x10 per arm with 50 lbs

Knees to elbows (strict) - 12, 10, 8

Tension Ab Rollouts - 3x10

Russian Twist - 45x15, 12, 12 (per side)

This one really burned the abs, the tension ab wheels were very painful I liked that one I felt it in my abs much more than I feel the full range of motion version.

Core

Woodchop
35x10
42.5x10
42.5x10

Russian Chair Leg Raises (straight) - 3x20

DB Snatch (total reps, alternating)
50x10
60x10
70x10
80x10

Ab Rollouts - 3x10

Decided to end with the rollouts today, the pre-fatigued state I was in made them more difficult, as the numbers indicate.  Everything else I was pretty happy with.

Core and mobility

Ab Rollouts - 15, 12, 12

Russian Chair Leg Raises - 3x15

Russian Twist - 3x15 per side with 45 lb plate

Ab Crunch Machine - 3x15....170

The russian leg raises were kind of easy, before that was always difficult.  I then did about 15 minutes of static stretching and a bit of foam rolling.

Core ish

My core ish workout again, and again a bit shorter, started with my biggest goat.

Overhead Squats (lots of warming up with bar)
65x5
65x5
85x5
95x2
95x2

For time
50 Ab Rollouts
Time: 5:14

Machine Crunch - 150x15, 170x15, 15

I failed a third attempt at 95, and wanted three on the last set as well but my shoulders were giving out.  It's an awkward angle, but I also haven't worked on them in months, so I'm happy I can still jump back into them and do what I used too.  The rollouts for time was the hardest part.

Core

Yes, 6 days in a row, partially because I can, secondly because I know I may struggle to find time to workout for a few days.

Woodchop
25x10
35x10
42.5x10

Ab Rollout - 3x10

KB Snatches (per arm)
45x10
50x10
50x10

Ab Crunch (forget weights, but almost maxed machine out)

I have been pleased with my fitness lately, it's seemed to have improved on a good rate considering I usually stall, I feel leaner but have actually gained a couple pounds.  The rollouts were almost easy, and before I certainly struggled to even hit ten so these workouts are pretty useful.

Core

Quick workout as strapped for time

Side Plank Shoulder Raise - 3x10 per side with 12.5

Alternate Swings - 3x15 per arm with 50 lb kettlebell

TRX Ab Fallouts - 3x10

Machine Crunch - 130x15, 150x15, 160x15

Examples of the first and third exercise are posted below.  I like these core workouts, they are indirect so it allows me some options, like the swings.

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

http://www.youtube.com/watch?v=0llE86ZjRwU