Wednesday - Press & Pull with Pistol Squat & Lunge Super Sets

Felt good enough today to Super Set with Pistol Squats (on a stool) as opposed to regular or arxher squats. This may be due to the fact that yesterday was a rest day when I have been doing Yoga.

Time: 50 minutes

Press: 10@ bar, 10@5; 10@7.5; 5@10; 5@12.5; 5@15; 5@17.5; 5@20; 3@22.5; 5@20
Squat Super Set: 10 regular, then 5 Pistols (each leg) on a stool

Lat Pulls with a rope: 5@70; 5@85; 5@100; 5@115; 3@130 / With bar: 10@85; 5@100; 5@115; 4@115; 5@100
10 Lunges (each leg) Super Set
 

Monday - Deadlifts & Push Ups

The thing to report here is that I planned out my sets to get to where I wanted to be. Did not reach it but made great progress. Pleased with the effort and results.

Time: 45 minutes

Deadlifts: 5@45; 5@55; 5@70; 5@80; 5@90; 5@100; 5@105; 5@110; 3@115; 5@90
10 Push Ups Super Set

Saturday Pull & Dips with KB Swings & Deadlifts

Was not happy about my lack of ability with my Dips but still got a good workout in even though I could have done more and was hurting when I left.

Time: 50 minutes

Pull Up Machine: 10@20; 5@18; 5@16; 5@15; 5@14; 3@13; 4@14; 5@15; 5@15; 5@15
KB Swing Super Set: 20@45; 20@45; 15@45; ; 15@45; 15@45; 15@45; 15@45; 15@45; 15@45; 15@45; 15@45

Dips: 5; 5; 4; 3
10 Trapbar Deadlifts @25

Push Ups: 10; 10; 10; 10; 10; 10; 10
10 Trapbar Deadlifts @25

Friday Squats & Rows

Takeaways from today's workout:

When I first got there, all of the barbell stations were taken and I was ready to pivot to Dips and Pull Ups with Kettlebell swings super set. Always be ready to adjust the workout on the fly.

 I needed the support bars when I failed a lift at 90 which is lighter than my max. Whatever was hurting me from running acted up on that lift. I adjusted on the fly and did the last five sets at 45 with 10 reps each set. Hopefully that helps the movement pattern and allows me to continue to heal while still working out.

As I write this, I am thinking that I may need to be a little less aggressive in going up in weight. Plan where I want to get to and strategically increase.

Also, did 10 Rows as a Superset instead of Push Ups so that I had a pull for the secondary exercise after a push for the main exercise.

Time: 35 minutes

Squats: 5@35; 5@45; 5@55; 5@70; 5@80; 10@45; 10@45; 10@45; 10@45; 10@45
10 Rows as Super Set

Wednesday Press & Lat Pulls with Squat & Lunge Super Sets

Got in, did my work and got out which is the way it is going to be for the next month until I am closer to work and the gym. 

Time: 50 minutes

Press: 10@bar, 5@5, 5@10, 5@15, 5@17.5, 5@20, 3@22.5, 4@22.5, 2@22.5, 4@20
10 Archer Squats (each leg) immediatley following each set

Lat Pull Downs: 5@70, 5@85, 5@100, 5@100, 5@115, 5@115, 4@115, 3@115, 5@100
10 Lunges each leg immediately following each set

Tuesday Deadlifts - Back to it

Life sure likes to get in the way of my lifting hobby. I left the gym early about a week ago when my shoulder was in pain with a reaccurance of the injury I had in July. I then rested as I was in training in San Antonio last week and only did some bike ride cardio two days of the week. I got home and did some conditioning work on Saturday. On Sunday I tried to run but something in my foot popped when I tried to sprint 1/2 mile into the run. Shut it down immediately. I took Monday off since I was still hurting and I wanted to be around for my daughter's first day of school. Got back to the gym on Tuesday but since this was the first day of me dropping off my daughter to school and getting to a new office in Tomball, I just did a warm up, and deadlifts with ten push ups for each set. Didn't push myself with the deadlifts as I don't want to reinjure my shoulder so I didn't go hard and heavy and cut it short at 8 sets once I started to feel it. Ideally, i'd like to push myself a bit more. It would also benefit me to do some conditioning and a sport specific finisher like Monkey Bars or Farmer's Carry. 

Time: 30 minutes

Deadlifts: 5@45, 5@55, 5@70, 5@80, 5@90, 5@100, 5@105, 5@100
10 Push Up Super Set

Friday - Dips, Rows, Pulls with KB Swings

Worked out with great intensity until I aggravated my shoulder. Then just stopped and left. Good workout overall. Went from 20 swings to 10 but think if I am going to do that I should use a heavier weight.

Time: 30 minutes

Dips (unassisted): 5x5
#40 KB Swing Super Set: 5x10

Bodyweight Rows: 5x5
#40 KB Swing Super Set: 5x10

Machine Pull Ups: 5@20; 5@19; 5@18; 5@17; 5@16; 5@15; 4@14; 5@15
#40 KB Swing Super Set except for last set

Thursday - Squats & Push Ups

And that is it. Just squats and push ups. Could have done burpee finisher but hit a new squat record and went for a long walk. I will do more tomorrow.

Time: 35 minutes

Squats: 5@25; 5@35; 5@45; 5@55; 5@65; 5@70; 5@80; 5@90; 5@95; 4@100
10 Push Ups as Super Set

** next time start at 35 and work up. Make incremental progress.

Tuesday - Press, Lat Pulls with Squats & Lunges - 50 Burpees

Should have also included a trip across the Monkey Bars but didn't. I will get to it. As long as I am doing them once a week I should be fine.

Time: 1:05

Press: 10@Bar, 5@5, 5@10, 5@15, 5@17.5, 5@20, 5@22.5, 5@25, 5@20, 5@20 *after the 25 my shoulder was not getting the bar over my head at 25 or 22.5 so dropped to 20
Squat Super Set: 20 then Pistol Squats on a stand 5 each side

Lat Pulls (Wide): 5@70, 5@85, 5@100, 4@115, 5@100
Forward Lunges Super Set: 10 each side

Lat Pulls (Close): 5@70, 5@85, 5@100, 5@115, 3@130
Forward Lunges Super Set: 10 each side

50 Burpees in 6:30 - EMOMs were not happening today

Monday - Deadlifts, Pull Ups & Farmer's Carry

Today was not my best day but did get some work in. Could not goheavy on my deadlifts and my pull ups are flat out atrocious. Did a Farmer's Carry but no burpees. Need to attack it better tomorrow.

Time: 45 minutes

Deadlifts: 5@90, 5@100, 4@110, 5@110, 5@110
Pull Up Super Set x5 - used stool under rings to help me get to 5 reps

Farmer's Carry @225 

Saturday - Dips, Rows, Lat Pulls with KB Swings & Squats - Burpees

Went to a new gym and had to figure out an upper body routine. Tried pull ups and that was not happening. This is a problem. I need to get back to working on pull ups as much as I can as often as possible. 

The good take away from this workout is the lack of rest time between sets. There was basically none and that is why I was able to get a good amount of work done in a short amount of time.

Time: 30 minutes

Dips: 5, 5, 5, 5, 5
#40 KB Swings Superset: 20, 20, 20, 20, 20

Rows: 5x10
#40 KB Swing Super Set: 20, 20, 10, 10, 10 - my arms started giving out so had to cut down. 

Lat Pulls: 5@70, 5@80, 5@90, 5@100, 5@110, 4@120
Squat Super Set: 10, 10, 10, 10, 10

50 Burpees in 7 minutes. 2 EMOM

Friday - Squats, Push Ups & Burpees

Did a little bit heavier with squats but I felt as if I was leaning forward a little too much on the heavier sets. Gotta check that next time. 

Push ups felt easier and I felt I had good form with those as well. 

Did my burpees a little faster. 

Overall good workout.

Time: 55 minutes

Squats: 5@25, 5@45, 5@55, 5@65, 5@75, 5@80, 5@90, 3@95, 3@90, 5@80
10 Push Ups Super Set

50 Burpees in 6:15 - 3x EMOM

Wednesday - Press/Squats, Lat Pulls/Lunges with Burpee finisher

I am starting to get into my August routine. The shoulder injury from July is gone and with 2 training months left to the BFX and Dallas Beast, it is time to get my conditioning to top form. Easiest way to do this is with burpees and including sprint intervals into my runs. 

Good to note here that since life got in the way and I took off two days at the beginning of this week, I will be skipping my run so run intervals will have to wait a while. 

Time: 1:05 - don't know how this happened. Didn't do too much more than normal and it seemed to take longer.

Press: 5@bar, 5@5, 5@10, 5@15, 5@17.5, 5@20, 5@22.5, 3@25, 4@22.5, 5@20, 5@20
BW Squat Super Set x10 = 110 

Lat Pull Downs: 5@70, 5@85, 5@100, 3@115, 5@100, 5@100, 3@115, 5@100, 3@115, 5@100
Lunge Super Set x10 = 100

50 Burpee Finisher - 7 minutes
10 Burpees EMOM x3
10 Burpees
10 Burpees

Tuesday - Deadlifts & Push Ups - Weight = 219

Took the Deadlift weight up a little bit and did a good job. I am happier with my squat progress but I will continue with Deadlifts and eventually get there. 

Added 10 push ups as a super set after every set of deadlifts. I still need to finish every session with at least 30 burpees to boost my conditioning. 

Finally, I had a wiegh in and I came in at 219. Not the progress that I was looking for especially since I have been on point with my diet the past couple of days and most of the month. I would like to say that it is muscle but can't be sure. My upper body work and body weight work has not been great but I can also blame that on a bad shoulder. I should be recovering and need to see some gains there. Also, need to be more on point with diet. 

Time: 45 minutes
Weight: 219

Deadlifts: 5@90, 5@100, 5@110, 5@115, 3@120, 3@115, 5@110, 5@105, 5@100, 5@100
10 Push Up Super Set

** Next time need to follow same weights until I can get 5@120, then go 125. Also, on the way down, stick at the same weight for as many sets as I can do 5.