ExRx.net

I had a short upper body workout this afternoon, I was hurried for time because I had to make it to my brother's track meet, thankfully he did pretty well!

Incline bench
1s 8r 135lbs
1s 8r 155lbs
1s 6r 155lbs
1s 6r 135lbs

Military press (db)
3s 8r 30lbs

DB Flye
3s 8r 45lbs

Push press (bb)
1s 7r 95lbs
1s 6r 95lbs
1s 7r 95lbs

Incline sit-ups
2s 8r 35lbs
1s 8r

Push ups
1s 15r

Lower body today:
Squat-
1s 8r 205lbs
1s 6r 235lbs
1s 4r 285lbs
2s 3r 295lbs

DLift-
1s 5r 195lbs
1s 4r 235lbs
1s 3r 285lbs
1s 4r 325lbs (wanted to up the intensity, so I did more than the 2 reps I had planned)

Shrug
3s 6r 185lbs

BB Curl
3s 7r 75lbs

Hammer Curl (DB obviously)
2s 4r 40lbs

Supine row
1s 14r
1s 10r

and that's all. Pretty pleased with the deadlift numbers!

Today I went to the track and did an interval training / plyo workout.

I did some sprints, only 1 up to 100 meters and several shorter.

I did 2 sets of 3 hurdle jumps, the first set with two hurdles and the second with three hurdles.

and I ran the bleachers at my high schools field, 10 times turning right, and ten turning left (only one way up, one down)

Needed a strong workout to get me back into it, I ended up taking a few days off involuntarily.

Bench press:
1s 5r 155lbs
2s 3r 185lbs (done for speed)
1s 3r 205lbs
1s 2r 225lbs
1s 2r 235lbs (with spotter)

Dumbbell flye
3s 4r 50lbs

Sitting hammer curl
1s 5r 25lbs
2s 5r 30lbs

Pullups
3s 5r

Supine rows
3s 5r

Squat/Jump Squats (in order performed)
1s 3r 185lbs
1s 4r 45lbs jumping
1s 3r 225lbs
1s 4r 45lbs jumping
1s 3r 275lbs
1s 2r 205lbs
1s 3r 45lbs jumping
1s 2r 245lbs
1s 3r 45lbs jumping
1s 2r 295lbs
1s 1r 225lbs
1s 1r 265lbs
1s 1r 315lbs
1s 1r 325lbs (failed, attributed to overall fatigue)

Hurdle jumps (a form of plyometrics)
all with 30inch hurdles:
1s 3h (hurdles)
1s 4h
1s 5h
now mixed:
33/33/30/30/30 x2
30/30/30/33/36 x1

Incline Bench
1s 8r 135lbs
2s 4r 155lbs

Bench Press
1s 6r 155lbs
1s 6r 155lbs + chains (~171lbs)
1s 4r 185lbs
1s 4r 185lbs + chains (~201lbs)
1s 4r 185lbs

Dumbbell Flye
3s 4r 50lbs

Good lower body workout today, almost forgot to type it up:

Squat
1s 4r 185lbs
1s 4r 225lbs
1s 4r 275lbs
1s 3r 295lbs
1s 2r 305lbs

Deadlift
1s 5r 185lbs
1s 4r 225lbs
1s 4r 275lbs
1s 2r 315lbs
1s 1r 335lbs

Cable Hacks (the movement of an axe swing)
1s 6r 80lbs
1s 4r 60lbs
1s 4r 50lbs

Side Bends
3s 8r 60lbs

Pull-ups
1s 10r 15lbs (weighted, dumbbell in ankle-cradle)
1s 3r
1s 2r

Supine Rows
1s 10r
1s 3r
1s 3r

Oh yeah, push press
3s 4r 135lbs

Bench
1s 6r 155lbs
1s 5r 185lbs
1s 4r 205lbs
1s 3r 225lbs
1s 2r 235lbs

3 cycles of (with ~1 minute rest in between each cycle):
Dumbbell Flye
4r 50lbs

Supinated Pull-ups
4r

Military Press Dumbbell
4r 40lbs

Hammer Curls (seated)
4r 30lbs

And then-
Static cable hold:
2s 140lbs (each hand)
1s 100lbs

I had a legs workout yesterday, but couldn't get to my computer to post the details:

Squat-
1s 4r 225lbs
1s 4r 275lbs
2s 2r 305lbs

Deadlift-
1s 4r 225lbs
1s 3r 275lbs
1s 2r 315lbs
1s 1r 335lbs
1s 1r 345lbs (new PB!)

I don't really remember what else I did for lifting, but I added some running and hurdle jumps (as plyo's).

This upper body workout from Wednesday:

Bench press:
1s 4r 155lbs
1s 4r 185lbs
1s 4r 205lbs
2s 3r 225lbs

1st circuit (3 sets each of 4 reps each of:)
Dumbbell flye - 55lbs
Supinated pullups
Dumbbell military press - 40lbs

2nd circuit (3 sets each of 4 reps each of:)
Seated hammer curls - 30lbs
Rear Delt row - 25lbs

3rd circuit:
1s 3r Supinated pullups
1s 4r Dips
1s 3r Supinated pullups
(then someone took my 'dips station' so I just moved on...)

3s 4r Barbell curls - 65lbs

CARDIO:
Exercise bike - 8 minutes, 2.88 miles (21.6 mph).

Today's workout was just cardio:
Exercise bike (a different one, this is the one I'll try to use each time from now on) - 30 minutes, 8.59 miles, 17.18 mph, average heartbeat rate 148. (it has heartrate sensors in the handles, pretty neat).

Workout from last night:

Bench press
2/4/185
4/4/205

Dumbbell Military Press
3/4/45

Dumbbell Hammer Curl
2/4/35
1/4/30

Dumbbell Flye
3/4/55

Barbell Push Press
3/4/115

Sup Pull-ups, full ROM (each from basically dead hang)
3/4/

Workout from tonight:

Bench press
2/4/155
5/5/185

Dumbbell Military Press
3/4/50

Dumbbell Hammer Curl
2/4/35
1/3/35

Dumbbell Flye
3/4/60

Dips
3/5/

Sup Pull-ups, full ROM (each from basically dead hang)
3/5/

After the bench press everything else was performed in three cycles with time in between for my heartrate to fall from ~138 to ~124.

Actually my last set of military press was 8 reps since I did them to failure.

Since I announced to my dad the other day that I have basically 'conquered' my chest (in the since that I have a good base of general strength in almost all of my chest/push muscles, and so can do great workouts to hit all of them), today was my first serious attempt to do a back workout. Combined with a light legs workout (since I don't have a squat rack at my gym and can't deadlift). I'm going to just be doing squat variations until I return to school.

BB Shrug
3/4/185

Calf Raise
2/4/225

Seated Rear Lateral Raise
3/4/25

DB Lateral Raise
3/4/25

Reverse Calf Raise
2/4/225

Upright Row
3/4/95

Seated Leg Press
1/4/180/240
1/4/240/300
1/4/300/360

Supine Row
3/6/

Full Squat (since no rack, cleaned from floor and push pressed to behind the head)
3/4/135

WG Chin-up
2/4/ (the first set was basically super-WG, my hands were almost my whole span apart, and that was too hard. still WG for the second set though)

Then I tried Overhead Squats, and that didn't work at all. I thought I would try 4 reps of 135lbs... that didn't turn out too good. Needless to say, I was overeager. I ended up doing 2/4/65lbs.

Then I did overhead static holds, 65lbs for 1 minute, and then 2x 65lbs for 30 seconds.