Week 31, Day 3

Deadlift

188/5, 228/4, 278/3, 318/2, 348/1, 378/1, 403/1

I haven't deadlifted 400 in quite some time, so I decided to give it a try tonight. 403 was tough, but I pushed through it. I'm happy that I was able to hit it.

Pendlay Rows

133/8, 143/8, 153/6, 163/6, 168/6

Lying Leg Curl Machine
 
80/20, 80/20, 80/20, 80/20

Off week from lifting next week. I hope to get back on the basketball court on Monday.We'll see if the ankle holds up.

Week 31, Day 2

Front Squats

133/5, 153/4, 173/3, 183/3, 193/3

Felt my left ankle a little bit each time I unracked the weight. Nothing terrible, though. Good sets.

Leg Extensions

80/20,20,20,20

Adductor Machine 

(Position 9)
130/20, 150/15

Abductor Machine

90/17,17

* I decided to skip 1 legged work this week due to the ankle injury. I didn't think it was a good idea to put all of my body weight on the injured ankle. It probably wasn't too intelligent to do front squats, but in all honesty, they were fine. 

Week 31, Day 1

DB Shoulder Press

60's/18,14,12

Incline Bench Press

137/13,12,12

DB Side Laterals

15's/15,15,15,15,15,15

Single Pulley Triceps Pushdows

Reverse Grip, Short Straight Bar.

50/15,15,15,15,15

Sit Ups

20,15,15 

*Good workout...ankle was a non-factor since I trained upper body. Off day tomorrow. We'll see about front squats on Thursday. 

1 mile, Basketball, & Ankle Injury

1 Mile

7:27...in the rain...happy with that time!

After this, I went to play basketball. During the third game, I tripped over somebody and rolled my ankle. Very frustrating. I will definitely miss some cardio for at least one week. I hope it does not cause problems on leg days. Stay tuned.

Week 30, Day 3

Stiff Leg Deadlifts (medium weight)

Warm Up: 133/10, 223/3
Work Sets: 273/5,5,5

Lat Pulldown Machine

100/20,20,20,20,20

Hyperextensions

20/15,15,15,15

DB Curls

15's/25,25,25 (< 1 minute rest between each set)

Sit Ups

20,15,15 

Good workout, nothing eventful. 

Week 30, Day 2

Squat

158/5, 178/4, 208/3, 238/2, 258/1, 278/1, 303/1

* 278 moved really fast and 303 felt very good, as well.

Front Squats

*Decided to work on these rather than the Super Squat Machine.

138/6,7,8,10

Leg Press

450/10,10,10
540/10

1 Legged Leg Press

90/10,10,10,10

Sit Ups

20,15,15 

Week 30, Day 1

Overhead Press

Warm Up: bar/a bunch, 97/6, 137/3
Work Sets: 157/5,5,5 (all sets were solid; best OHP session since I started doing these again)


Bench Press

137/5, 157/4, 182/3, 202/2, 227/1, 242/1, 247/1

227 & 242 were easy. 247 moved well. I feel like I would have been able to do 252 today, if not more.

Upright Rows
(EZ Bar)

80/10,10,10,10,10 (1 minute break in between each set)


Single Pulley Pushdowns
* V Bar

50/15,15,15,15,15 (1 minute break in between each set)

* Played basketball after this workout.

Week 29, Day 3

"Heavy"

Deadlift

188/5, 228/4, 278/3, 318/2, 338/1, 368/1, 388/1

368/1 was solid; 388/1 was a bit of a grinder, but never in doubt.

Weighted Chins

10/7, 15/6, 20/6, 20/6, 20/6

* Unfortunately, the belt where one loads weight on was nowhere to be found, so I was forced to hold a dumbbell with my feet. I could barely hang on to the 20 because it would start to slip at about the 4th rep of each set. I likely would have been able to do more weight and reps if I could have secured the DB better. 

Lying Leg Curl Machine
 
80/20, 80/20, 80/20, 80/20

Week 29, Day 2

 1 Mile Run

 7:35; not bad considering that I haven't done it in a while.

"Light"

Front Squats

133/5, 153/4, 173/3, 178/3, 183/3

Second time doing this- felt much better than the first time, though I am still getting used to it. I watched a form video today and that helped a great deal.

Leg Extensions

80/20,20,20,20

Adductor Machine 

(Position 8)
120/20, 130/20

Abductor Machine

90/17,17

DB Lunges

15's/20,20
Bodyweight/20,20
* 80 reps per leg

Week 29, Day 1

"Light" 


DB Shoulder Press

60's/16,13,12

Incline Bench Press

137/12,12,12

Bent Over Lateral Raises

10's/20
12.5's/15,15,15,15

Single Pulley Triceps Pushdows
* Extremely short rest in between sets

Rope.

40/15,15
30/15
25/15
20/15

Week 28, Day 3

Day 3 ("Light")

Stiff Leg Deadlifts (medium weight)

263/5,5,5

Lat Pulldown Machine

100/20,20,20,20,20

Hyperextensions

15/15,15,15,15

DB Curls

15's/25,25,25 (short rest in between each set; arms were burning by the end)


Played basketball afterward.

Week 28, Day 2

Squat

158/5, 178/4, 208/3, 238/2, 258/1, 278/1, 298/1

Felt good today... the 298 seemed like a solid rep.

Super Squat Machine

4 plates each side/8,8,8,8

Leg Press

4 plates each side/10
5 plates each side/10,10,10

1 Legged Leg Press

1 plate each side/10,10,10,10

Overall good workout....was definitely a better session compared with the last time I did this workout in Week 26.

Week 28, Day 1 and Conditioning

"Heavy"

Overhead Press

153/5,5,5 (last set was the most difficult.. still getting used to doing OHP again)

Bench Press

137/5, 157/4, 172/3, 202/2, 222/1, 242/1, 252/got about 3/4 of the way up, but ultimately failed.

242/1 wasn't too difficult, so I thought I'd be good for 252. Perhaps doing the OHP first took it out of the cards.

Upright Rows
(EZ Bar)

85/10,10,10,8,8 (about a 1 minute break in between each set)


Single Pulley Pushdowns
* Short Straight Bar, Reverse Grip

50/15,15,11 into 45/4, 45/10 into 40/5, 45/15 (about a 1 minute break in between each set; a bit of a longer break before the last set)

I found the reserve grip to be more difficult than the standard grip.


Yesterday

Did the following yesterday before playing basketball:

1 minute of strict form sit ups (39), followed by a 300 meter sprint (49 seconds :/), followed by max strict form pushups (26 :/)

I will probably do these more often when I do 300 meter sprints to try and improve my numbers in each. These events are much harder when they are done back to back instead of just on their own. (as one would expect)

July 4 is this Thursday. I haven't checked if the gym will be open. We may be slacking with the fitness schedule this week, unfortunately.