Upper Body

Early morning upper body day

Superset
Incline Cable Flies - 30x10, 40x10, 40x10, 40x10
Incline Cable Bench Press - 30x10, 40x10, 40x6, 40x6

Push Jerk - 3x10.........105

C2B Pullups - 5xrelative max reps........8, 6, 5, 5, 5

Alternate Sets
Pushdowns - 50x20, 60x20, 70x20
Alternating Curls - 35sx5, 40sx5, 45sx5

I dislike early morning workouts, but I guess 7am isn't too bad.  I did the leg one yesterday as I knew I was working out early today, and early morning legs sucks the most.  The first one paired like crazy, probably the worse chest burn I've gotten in a while, meaning I'll be doing that one again.  The push jerks were again easy, 10 pounds heavier, will go to 115 next time.  The pullups felt tough, chest to bar makes a big difference, overall good routine and my elbow felt fine.

Legs

(workout done day prior)
Good old fashioned squat and deadlift day, wanting to try a new version of front squats

Front Squats - 1 1/2 reps
135x3
155x3
165x3
175x3
185x3

Sumo Deadlifts
225x2
275x2
315x2
345x2
375x2
405x2

That's it, a really like the simplicity of these workouts.  1 1/2 reps for the front are easy to explain, I shouuld have taken a video of my last set, but here is a gentleman doing the same thing but with back squats.

http://www.youtube.com/watch?v=bw0mKPC31nk

They were very hard I was surprised how heavy 185 felt, makes the quads hurt more than I thought they would.  The came deadlifts with a sumo stance, in my head I wanted 405 for 2, thinking that may be pushing it, but I kept wanted to try.  I made bigger jumps than usual, the last one being 30 pounds, but I got it, 405 for 2 reps.  A video of the last lift is on my youtube channel, more or less happy with form.

http://www.youtube.com/watch?v=nhDG6WSKg3Q&list=UUY76daDPRwJx9guouwnll4A&index=1&feature=plcp

Why is it that in the video the lift looks so much easier than how it felt, ah well.

Easy day

Chris Spealler

(This workout was completed the day prior)
Easy day today, wasn't going to workout but my dad talked me into going.

Push Jerk - 3x10.....95

Cable Pushdowns - 3x20......50
Incline Curls - 3x10......25s

R-Band Pushdowns - 3x20.....blue band
R-Band Curls - 3x10......Grey Band

20 minutes of mobility work

First time doing any overhead work since the elbow injury, going to start light and slowly go back at probably just this exercise for now, 95 pounds for 3 sets of 10 was real easy, not really challenging at all and my elbow was completely fine.  The rest was just to move my arms around, test my elbow a bit more, worked pretty well and my biceps are even sore today.  I have to remember to do mobility work like stretching and foam rolling, felt good when I was done.

Full Body

Complex (1 Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Front Squat)
135
155
175
185
195

Alternate Sets
Incline Cable Bench Press - 10, 10, 10, 10, 10........40, 50, 60, 70, 80(7)
Pullups - 5x11.......all sets completed

Farmers Walk - 3 sets with 65s, 3 trips across gym on all sets

The complex was a new one, I really liked it too, basically perform a squat clean and front squat twice, not allowed to let go of the bar.  The last 2 sets were heavy and there may have been room to go heavier, but still happy with the weight I got up too.  I had forgotten about cable bench presses from an incline, nice change from doing the standing ones I have been doing.  I don't remember the last time I went for a set number on regular pullups, but 11 seemed like a good number, it got close by the end but last time I went for 5 sets of total reps I got a total of 46, 55 total today so a nice higher number there.  First time doing farmers walks, before just holding onto a heavy barbell or set of dumbbells, and boy do farmers walks hurt more.  My grip was absolutely on fire and the last 2 sets I came horribly close to not making the third trip back, good workout!

Posterior Chain ish

Miranda Oldroyd

4 days in a row again, why not.

Power Cleans (touch and go)
135x5
155x5
165x5
175x5
185x5

Single Leg Deadlift
135x3
155x3
175x3
185x3

Alternate Set
Leg Extension - 10, 10, 10.......170, 185, 200
Hamstring Curl - 10, 10, 10.......70, 80, 90(7)

I am pleased I got up to 185 with the power cleans, last time I was doing sets of 3 and got up to 195, so that number would probably be higher.  I felt I was generating very good power from my hips and while 185 was heavy, I maybe could have gone a bit heavier....I think.  Single leg deadlifts are pretty much how they sound, lift the bar like you would on conventional, but with one leg, I allowed the other leg to touch but only at the bottom, no other time, also.....this one really hits those hamstrings.  I changed my form on the leg extensions, placing the machine so my legs were forced through a much greater range of motion, which is why I could only handle 200 pounds, and that style really burned.  Great lower body and posterior chain workout.

Upper Body

Some upper body stuff today

Cable Bench Press
70x10
80x10
90x10
100x10
110x6

Weighted Neutral Grip Pullups - 5xmax reps at 30 lbs........7, 7, 6, 6, 6

DB Pullovers - 50x8, 55x8, 60x8, 65x8

Preacher Curls - 60x10, 70x8

The cable bench press was the same as always, I forget what I got up too last time, but they hurt,  The weighted pullups felt good, I maybe could have gotten one more rep a set but didn't want to push it too much.  The pullovers are an exercise I haven't done in a while, partially because I hate them.  Also because I have no clue where I feel them, so many say it's a great exercise for your chest, others say for your lats, if I had to pick one I'd say my lats and triceps.  I did feel them in my elbow a bit, but I was still able to go heavy, I bet my triceps will be sore tomorrow.  The curls I forgot to do a third set.

Legs

Good old fashioned leg day, without squats, back finally starting to feel loser but still very tight and sore.

Lunges - 5, 5, 5, 5, 5...........115, 135, 145, 155, 165

Leg Press - 12, 12, 12, 12.......180, 270, 320, 360

Goblet Squats - 10, 10, 10, 10........45, 55, 65, 75

Long time doing any of these movements.  The lunges were tough but even without checking my notes I am pretty sure 165 is heavier for regular lunges for 5 reps a leg.  I dislike the leg press on most days, but it can't hurt, I felt the burn it wasn't too bad.  I do like goblet squats though, the picture challenge would mean I'd be doing this with a 90 lb dumbbell, I bet I could maybe I'll try next time, solid leg workout.