Upper Body

Pause Bench Press
warm up
135x5
135x3
work sets
185x3
205x3
225x3
225x2

Rack Shoulder Press
135x5
185x5
205x4

Superset
Wide Neutral Pullups - 3x10
Cable Row (standing) - 3x10....65

Leg Elevated Crunch - 3x10

Face Pull (forget weights)

Upper Body

Pause Bench Press
warmup
135x5
135x3
work sets
185x3
205x2
225x1
235x1
245x1 (pr)

For time
25 Bench Presses - 185
40 Cable Rows - 34
Time:  11:35

Wide Pulldown
34x8
36x8
38x8

Leg Elevated Crunch - 3x10

DB External Rotations - 3x12....15s

Niec pr on the bench presses, it was one slow rep though.

Upper Body

Decline Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
225x5
245x5
225x5

Dual Pulley Cable Row
70x8
80x8
90x7

Incline Machine Bench Press
205x8
205x8
208x6

Wide Pulldown
38x8
40x8
40x6

Leg Elevated Situp - 3x10

Don't usually do decline, but last time I tried 245 I only got 2 reps, so I am very happy with getting 5.

Upper Body

Wanted to try barbell bench again,

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

Cable Row
38x8
40x8
40x8

Incline Machine Bench - 3x8....195

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

Leg Elevated situp - 3x10

Kept the bench presses reasonable, not light but not overly heavy either, felt good.

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

Brothers new pet

My spine was sore today, no doubt from throwing 185 overhead my for 5 reps, plus the sets prior.  When I say spine, I mean the muscles along it.

Full Contact Twist - 3x8 per side.......25

Leg Elevated Situps - 20, 15, 15

Hanging Leg Raises (strict) - 8, 6, 8

Plank to Pushup (per side) - 10

I realize I really feel the hanging leg raises in my core a lot when I do another ab move first, in this case the weird situp thing, which is kind of like hollow rocks.  Tomorrow is an off day, partially because I need it, secondly because I am in Hamilton all day.

Upper and core

Back to maybe win it

Third day in a row so I knew I wouldn't have the same strength, but a two hour break meant workout time.

Incline Bench Press
115x10
135x10
145x8
155x6

Weighted Neutral Grip Pullups
bwx10
25x10
25x6
25x6

Alternate Sets
Dips - 3x15
EX Bar Curls - 3x10.....60

Legs Elevated Situps - 3x15

Good workout!

Full Body

Chest Supported Row
180x8
230x7
230x7
230x7

Fat Man Wide-Grip Pullups - 8, 8, 8, 7

Box Jumps - 3x10 at highest box they have

Legs Elevated Situps - 20, 15, 12

100 Russian Twists with 25 lb plate (50 per side)

Fat man pullups are cool, really tax those forearms more, the only difference from regular pullups is the bar you hold is really thick.  The box jumps felt high and the 3 sets of 10 was hard but not overly.  I was more focussed on power so I didn't fully stand up.  I think the cause of my back pain could be related to the almost no ab work I do, so I have to try and keep that up at the end of a few workouts.

Core and Mobility

Sadly this will be one of the few workouts I do at absolute again, shortly I will be on my way out to new and exciting things.  Sad to leave as it's been like a second home for almost 7 years, but all good things must come to an end.

50 Leg Elevated Situps
40 Plate Russian Twists - 35 lbs (40 per side)
50 Russian Chair Leg Raises - straight leg
40 Decline Situps

Then about 20 to 25 minutes of mobility.

Core and Mobility

Hamstring soreness hit my like a truck the other day, yesterday I could hardly pick up something off the floor.  40 Glute Ham Raises will do that.

50 Situps
40 Russian Chair Leg Raises (straight)
30 Ab Rollouts
20 Weighted Situps - 50 lbs
10 Toe to Bars

Then worked on mobility, a little more time spent on the ankles and shoulders today (as if I was to do overhead squats.  I did the core circuit fast but didn't bother to time myself, the rollouts were probably the hardest ones.

Conditioning

Conditioning workout with the girlfriend today, I may have gone a bit slower than I could have but the workout was flipping tough as hell anyways.  Also I haven't done much in the way of conditioning recently.

3 Rounds for time
20 Jump Lunges (20 per leg)
20 KB Russian Swings - 24 kg
20 Burpees
20 Box Jumps - 24 inches
20 Pushups
20 Calories on Rower
20 Mountain Climbers (20 per leg)
20 Situps
Time was around 32 minutes

The pushups, the situps, the mountain climbers and the swings a bit weren't too overwhelming, the burpees and box jumps and jump lunges and row sucked more.  It was fun to workout with someone for a change, and this left us both flat on our ass it was pure conditioning, with the legs coming in second for overall pain level.  Fun workout!

Full Body

No not a birthday workout, that's still to come, today just random stuff.

DB Goblet Squats
50x10
65x10
75x10
85x10
95x10

Handstand Pushups - 15, 10, 10

Underhand Pulldowns
120x8
140x8
160x8
180x6

Legs Elevated Situps - 20, 15, 10

I haven't done goblet squats much but they are a great exercise, only the last two sets were really challenging and all were continious, but on top of my legs I really feel my core activating to keep me stable, it's great.  15 handstand pushups is a pr.

Upper Body

Worked out with the girlfriends older brother today, he was doing a chest and bicep day so I decided to join, realizing I worked my chest the last two days in a row, no harm in again being I'm not working out again  till Tuesday.

Bench Press
135x10
185x10
185x8

Incline DB Bench Press - 65sx10, 7, 7

Cable Fly - 50x10, 60x10, 70x10

Alternating DB curl - 45sx5, 50sx5, 47sx5

Leg Raised Crunch - 3x15

I'm surprised I got 10 reps at 185, everything else was pretty standard, now to recover for the next few days.

Full Body

Despite my less ten stellar performance on the deadlifts on Monday, my lower back was oddly sore, even weirder because one rep maxes almost never make me sore.  I started with box squats but maybe help back a bit due to lower back soreness and stiffness, but just a bit.

Alternate Sets
Box Squats
135x8
185x8
205x8
205x8

Handstand Pushups - 4x12

3 Rounds, each for time of
10 Chinups
20 Pushups
Rest one minute between rounds
38 seconds, 1:38, 2:01

Weighted Situps
35x10
45x10
55x10
65x10

I haven't done handstand pushups in ages, I was pleased to do 4 sets of 12 normally they fatigue faster for me, although there was decent amount of rest between being they were paired with back squats.  The second part hurt more then I thought, hense the massive drop in times, first round was unbroken but after that it went downhill.  I didn't realize how sore my lats were till I started the first chinup, and it only got worse, typing now I need to keep my arms close to my body my lats are so stiff.  The weighted situps went well too, 65 actually didn't feel too bad I probably could have done 70.

Full Body

Decided to do a hard one today, and it certainly was in the end.

5 Rounds for time
5 Bulgarian Split Squat - 135 (5 per leg....obviously)
10 DB Bench Press - 65s
Time: 15:04

Complex (3 Deadlifts +3 Power Cleans)
135
155
175
175

Leg Elevated Crunches - 20, 15, 15

Don't let that first routine decieve you, those bulgarian split squats, if done at the right weight were very challenging.  Being I also did this workout yesterday I can say it has made my glutes super sore, the bench presses were broken after round 1 but I paced myself with those.  The complex I got from crossfitfootball.  I had less drive from my legs but I was happy to 175, I know I could do more if fresh.  Good workout!

Light day

My legs are so sore from that workout, 25 squats at 225 when you're against the clock is bound to hurt, but holy shit.  Today was a lighter day, some abs and arms.

3 Rounds, not timed just move fast
10 Ab Rollouts
12 Leg Elevated Crunches
15 Plate Twists - 35 (15 per side)

Cable Fly Curl Drop set
50x10, 8, 7
30x10, 6, 6

Cable Pushdown Drop Set
120x10, 10, 8
90x10, 7, 6

Full Body

Kind of sore today, but felt like working out again.

Plate Russian Twist
25x15 (per side)
35x15
45x12
45x12

Straight Leg Raises - 3x15

Jumping Bar Muscle Ups - 3x3

Legs Elevated Situps - 3x12

Crossfit Kettlebell Swings - 24 kg x 20, 18, 16

Because I suck at muscle ups, more so bar muscle ups, I did jumping style, I'll work up to regular muscle ups soon.  Overall good workout!!

Core and Mobility

High rep ab day

Not for time but move fast
50 Situps
40 Straight Leg Raises
30 Russian Twists with 35 lb plate (30 per side)
20 Decline Situps
10 Toe to Bars

Swiss Ball Crunches - 4x25

Then 15 ish minutes of mobility work.

http://www.youtube.com/watch?v=pLtLs0NCYI8

That's a video of the russian twist with the plate, it was a good exercise.  The leg raises were the hardest one but each burned, the toe to bars were only broken into two sets (6-4) but I still hate that exercise.  I've thinking about changing my program again, but we'll see.

Core and mobility

My abs were actually a little sore still, minor, but I could still feel them.

3 Rounds for time
10 Weighted Situps - 40
10 RC Ball Toss Twist (per side) - 12 lb med ball
10 Straight Leg Raises
Time: 7:35

Swiss Ball Side Crunches - 3x15 per side

2 sets of cable crunches, remember I hate that exercise but I never feel it so stopped.

15 minutes of mobility work.

That was a good ab burner for time, leg raises were probably the hardest in the end.