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4-3-15

Elliptical warm up 10 minutes

Shoulder exercises as warm up

OHP
Warmup Barx8, 50 x 5, 60 x 5, 75 x 5
Work: 90x5, 90x5, 90x8
FSL: 75x10, 75x8

Bench BBB
85x10x5

Seated Cable Row
85x8x4
 
4/6/15

Warmup: Elliptical - 10 minutes

Bench 5-3-1 (5's)
Work: 115 x 5, 135 x 5, 150 x 7
FSL: 115 x 10, 115 x 10

OHP BBB
55 x 10 x 5

Pullups: 4, 2, 2

Pull Downs
90 x 8 x 4

Tricep Pushdown
30 x 10 x 3

Notes:
- Starting 5-3-1 again after getting back to previous working weights after surgery and layoff.
- Starting lighter, felt good.
 
4/9/15

Warmup: Elliptical - 10 minutes

Squat 5-3-1 (5's)
Work: 115 x 5, 135 x 5, 150 x 9
FSL: 115 x 10, 115 x 10

RDL
125 x 10 x 5

Shrug (superset w/ RDL)
125 x 10 x 5

Fit ball curl
3 x 12

Back Extensions (superset w/ Fit ball curls)
3 x 12

Notes:
- RDL's were a little heavy
- Squats were tough - just getting back after surgery - knee feels week.
 
4/11/15

Warmup: Elliptical 20 minutes

OHP
Warm up: 70 x 5, 80 x 5
Work 90 x 5, 90 x 5, 90 x 9 100 x 1, 110 x 1, 120 x 1, 125 x1
FSL: 70 x 10, 70 x 10

Bench
90 x 10 x 5

Cable Row
90 x 8 x 4

1-Arm Row
50 x 10, 50 x 10
 
4/18/15

Bench
Warmups
125 x 5, 150 x 5, 160 x 5, 160 x 5, 160 x 5
125 x 10
125 x 10
115 x 12

Hanging Leg Raise 3 x 12
 
Have not posted in a while -- Injuries, sick and travel

5/9/15

Light workout to ease back into it.

Squat
Warmup: 95x5, 115x5, 135x5
Work: 155x5, 155x5, 155x5
Joker: 165x3, 175x1
Down Sets: 115 x 10

Bench Press
Warmup: 95x5, 115x5, 135x5
Work: 145x5, 145x5, 145x5
Down Sets: 115 x 10

Russian Twists: 3x12

Hanging Leg Raise: 3x12

5/10/15

Hike: - five miles - 10lb pack
 
Catch up

5/20/15

Recording work sets only

Bench
110 x 5, 130 x 5, 145 x 8, 110 x 10, 110 x 10

OHP

60 x 10, 60 x 10, 60 x 10

Pull down
95 x 8, 95 x 8, 95 x 8, 95 x 8

Tricep Pushdowns
30 x 10, 30 x 10 30 x 10

5/22/15

Deadlift
135 x 5, 165 x 5, 185 x 7, 135 x 8, 135 x 9

Squat
95 x 10, 95 x 10, 95 x 10

Step ups
10lb db's x 8, 10 x 8, 10 x 8 10 x 8

Planks
60 sec, 60 sec, 60 sec
 
5/25/15 - Monday

Only recording work sets

Elliptical - 10 minute warmup

OHP
80 x 5, 90 x 5, 105 x 6, 80 x 8, 80 x 8

Bench Press (BBB)
85 x 10 x 5

Seated Cable Row

95 x 8 x 4

Hammer Curls
22.5 x 10 x 3

- good workout. Little tired after being up late yesterday
 
5/27/15 - Wednesday

Elliptical Warm up - 10 minutes

Squat
120 x 5, 135 x 5, 155 x 8, 120 x 8, 120 x 10

RDL
110 x 10 x 5

Shrug
110 x 10 x 5

Bench
95 x 10, 115 x 10, 115 x 10, 115 x 10, 95 x 10

Hanging Leg Raise
3 x 12

Good Workout. Squats were tough, hip is still injured slightly.
 
6/1/15 - Monday

Elliptical - 10 minutes - Warm up

Squat (3's)
130 x 3, 145 x 3, 165 x 5, 130 x 8, 130 x 9

RDL
115 x 8 x 4

Shrugs
115 x 8 x 4

Everything felt light
 
6/3/15

Elliptical Warm up - 10 minutes

Bench (3's)
120 x 3, 140 x 3, 155 x 3, 120 x 10, 120 x 10

OHP
62.5 x 8 x 4

Pull ups: 3, 3, 2

Pull Downs
95 x 8 x 4
 
6/4/15 - Thursday

Elliptical - 40 minutes

Planks
3 x 75 seconds

Hanging Leg Raise
3 x 12
 
6/10/15 - Wednesday

Elliptical Warm up - 15 minutes

Bench (worksets)
115 x 5, 135 x 5 150 x 7, 165 x 1, 175 x 1, 185 x 1, 115 x 12, 115 x 10, 115 x 8

Pullups: 3, 1, 1

Pull downs
70 x 12 x 3

Plank
3 x 75 seconds
 
6/15/15 - Monday

Elliptical warmup - 10 minutes

Squat (work sets)
120 x 5
140 x 5
160 x 7
180 x 1
210 x 1
120 x 10
120 x 9

RDL
115 x 8 x 4

Shrugs
115 x 8 x 4

Bench
95 x 10 x 5
 
6/17/15 - Wednesday

Elliptical - 45 minutes

Push ups: 25 x 3

Chin ups: 4, 3, 2

Sit ups: 15 x 3
 
6/24/15 - Wednesday

Light workout -- tight on time

Squat
155 x 5 x5

1-Arm Rows
40 x 8 x 3

RDL
125 x 8 x 3
 
6/25/15 - Thursday

Elliptical - 45 Minutes

Ab Wheel Rollout: 3x12

Russian Twist 3x12

Back Extension 3x12
 
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