Legs + Random

Single Hip Thrust
25x10
50x10
50x10
50x10

For time
Calorie Row - 20-15-10-5
Ecomill Run - 0.20-0.15-0.10-0.05
Burpees - 20-15-10-5
Time: 18:40

Fat Grip DB Romanian Deadlift - 3x10......50s

Kneeling Woodchop - 3x10.....27.5

Tough but good workout!

Legs + Random

Single Leg Hip Thrusts
20x10
30x10
35x10

8 Rounds for time
200 metre row
Run 0.10 miles on ecomill
Time: 19:15

Farmers Walk, across gym and back with 75s

Tension Woodchop - 3x10.....25

The timed portion was tough, sweaty but oddly fun!

Upper Body

Bench Press
warm up
135x5
135x3
work sets
5x3 with 215

Reverse Band Bench Press - 3x3......275

Superset
Wide Pullups - 10, 8, 8
Chinups - 5, 4, 4

Tension Woodchop - 3x10.....22.5

External Rotations - 3x12

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!

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.

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.

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.

Full Body

My CNS may need a break soon, but why not try another workout, going easy on the volume.

Handstand Pushups - 14, 10, 10

Hammer Strength Row (high to low) - 180x12, 10, 10

Tension Woodchops
25x10
30x10
35x10

Stairmaster - 60 Floors, un timed

Decent workout.  The stairs were done for 10 floors at a moderate pace, then another ten sped up for 3 sets, hence the 60 floors.  The last sped I went to speed 18, which is essentially running on the stairmaster, that really burned the legs.

Core and conditioning

Tension Woodchop (forget weights)

Ball Slams - 3x10.....13 kg

TRX Leg Pullin - 3x25

50 Floors on Stairs- 13:11

For the ball slams I really focussed on speed and acceleration, slamming the ball as hard as I can.  The pullins hurt the abs quite a bit.  I wanted to try the stair climber for a change, I loved it, my legs and lungs burned well.  50 Floors was a random choice but I probably could have done it faster, I'll try it another time.

Conditioning and Core

Decided to throw in a little conditioning on the core day, just for the hell of it.

Russian Chair Leg Raises - 25, 20, 20

Row 1000 metres - 4:27

Tension Woodchops
25x10
30x10
35x10

Burpees - 3x15

I know I could have gone faster on the row machine, this is basically my first time using one since my old gym, and first time ever using a concept 2.  I'll try and beat it next time.  The tension woodchops was a good exercise my abs did feel it, and I wanted too and did keep all the burpees continuous.

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

Woodchop
25x10
35x10
42.5x10

Cable Punch
25x10
35x10
42.5x10

Knees to Elbows (strict) - 3x10

Machine Crunches
150x15
170x15
190x12

Then about 10 minutes of mobility work, good workout today!

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

Giggity

Didn't have much time today, but remembered that the only way I can consistently work my core is to give it its own day, so here it is again.  I decided to place it right between my two upper body days as I think it leads to the least amount of overlap.  The snatches, with the single arm in my opinion is a good core move.

Woodchop
20x10
25x10
30x10

Ab Rollouts - 3x10

DB Single Arm Snatches (alternating arms)
50x10 (5 per arm)
60x10
70x10
80x10

Machine Crunches - 90x15, 110x15, 130x15

I did enjoy this kind of workout again.

Full Body

Full body today.

Incline DB Bench Press (higher incline than usual)
60sx8
70sx8
75sx7
75sx6

Wide Grip Pullups - 12, 9, 9, 10

Cable Fly and Face pulls paired together, forget weights.

5 Rounds for time
20 Jump Lunges (10 per leg)
10 Burpees
Time: 7:57

Cable Woodchop - 20x10, 25x10, 30x10

Really good workout today, the conditioning part there was fun I looked at my watch after the first burpee of the last round and saw it read 7:30, I moved as fast as possible for the last 9 and was able to finish just under 8 minutes.  It's hard not to hit the back squats again but still going to leave my spine unloaded for now.