Hex Bar Deads

Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 60 seconds
    Knee to Elbow- 60 seconds
    V- 60 seconds

Hex Bar Deadlifts:
     225/5, 275/5, 315/5, 365/3, 405/3, 425/1
          * Strong tonight. 405 went up quick enough, so I decided to hit a single at 425. I haven't done that weight in a long, long time.

Neutral Grip Pullups: 10

Front Squat & Bench Press

Front Squat:
    138/5, 158/4, 188/3, 208/2, 228/1, 198/6, 198/6
     * Heavier weights were kind of slow, but I managed to increase the work sets by 1 rep each.

Bench Press:
    137/5, 157/4, 187/3,  227/3, 227/3, 227/3, 207/5, 207/4 drop set to 157/7
     * Much stronger this week; put 25lb. plate under front of bench

Neutral Grip Pullups: 9.5, 9

* Earlier in the week, I was in San Francisco. I used the hotel gym to do accessory work for shoulders, triceps, and biceps. I also did 60-65 close, neutral grip pullups over the course of two days. In addition, I did a tremendous amount of walking throughout the city..... 15+ miles (no exaggeration)

Yoga & basketball last night.... yoga continues to make me sweat profusely. 

Hex Bar Deadlift & Overhead Press

 Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 60 seconds
    Knee to Elbow- 60 seconds
    V- 60 seconds

Hex Bar Deadlifts:
     225/5, 275/5, 315/5, 365/3, 390/5

Overhead Press:
   113/10, 133/9, 133/8, 153/3, 153/3

Neutral Grip Pullups: 11

Poundstone Curls: 30/50, 30 second break, 30/25, 30 second break, 30/25

Single Pulley Triceps Pushdowns: 50/30

* Good workout. +5 lbs. on the last set of deadlifts. +1 rep on the first set of 133 OHP.  I did yoga again last night. Without a doubt, it is the most difficult physical activity I've ever done. I can't believe how much I sweat. Just outrageous. 

Bench Press

Rare morning workout!

Planks: 2:00 regular, 1:00 right side, 1:00 left side

Bench Press:
    137/5, 157/4, 187/3, 207/2, 227/3, 207/4, 207/4, 207/4, 207/4 drop set to 157/6
    * Stuck a 25 pound plate underneath the front of the bench to create a slight decline- supposedly better for the shoulder. I didn't feel any shoulder pain throughout the workout. Strong session, too.

Neutral Grip Pullups: 10

Front Squat

Front Squat:
    138/5, 158/4, 188/3, 208/2, 228/1, 198/5, 198/5
    * Felt really good and fast tonight.

Neutral Grip Pullups: 11

Played basketball afterward.

Overhead Press

Planks:
   2:00 regular, 1:30 right side, 1:30 left side, 1:05 regular

Overhead Press:
   113/10, 133/8, 133/8, 153/3, 153/3
   * Felt good- didn't push myself

Neutral Grip Pullups: 11 (PR!!)

Poundstone Curls: 30/100 (love the pump)

Single Pulley Triceps Pushdowns: 50/30 drop set to 25/40

Hex Bar Deadlifts & Yoga

Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 60 seconds
    Knee to Elbow- 60 seconds
    V- 60 seconds

Neutral Grip Pullups: 10, 9, 8

Hex Bar Deadlifts:
     225/5, 275/5, 315/5, 345/3, 385/5

Played basketball afterward.

Last night, I tried yoga for the very first time. Talk about a fish out of water. 5 girls, all of whom were really flexible and me, who can't even touch his toes. As predicted, it was very difficult and I'm VERY inflexible. The one thing that I did not expect was the amount that I sweated. I was like a faucet. It even got to the point that I was slipping on the yoga mat due to the puddles of sweat I produced.

After yoga, I went to the gym to play basketball. I was extremely loose, which was awesome.

I'm going to try to do that Wednesday yoga class regularly, and maybe try to find the time to do another day, as well. I clearly need it. 

Front Squats & Bench Press

I decided to take a week off from OHP and bench press to rest my left shoulder. When I did a warm up set of reverse grip bench presses at 132, I felt the shoulder a little bit. This angered me a great deal. Naturally, I felt it again when I did a set at 182. After that set, I decided to try the traditional bench press grip and thankfully, did not feel a thing! So, we'll see how that goes in this continuing battle against aches & pains.

Front Squat:
    138/5, 158/4, 188/3, 208/2, 228/1, 188/8 (+1 from last week)
     * Weights felt kind of heavy, but I did manage to increase the set of 188 by 1 rep. Goal reached.

Bench Press:
     Reverse Grip: 132/10, 182/5
     Regular Grip: 182/8, 202/4, 202/4, 202/3 drop set to 152/9
     * Weaker than normal, but I expected to be as a week off from benching always results in a sub par performance on the first day back. It's just how they built me for some reason.

 Neutral Grip Pullups:  8, 7, 7
      * On a side note, I did 40 chinups on Sunday. We had a Mother's Day picnic and the park had a pullup bar. So, I decided to do some chins. 2 sets of 5 and 3 sets of 10.

 Accessory Shoulder Exercises:
      Rear Delt Pulley Machine: 80/15, 80/15
      Standing DB Lateral Raises: 15s/15, 15s/15

I am going to try yoga for the very first time tomorrow night. If I can add this consistently, I am thinking it will help me out in the aches & pains department, as well as make me much more flexible, which I desperately need.

I am going to try OHPs on either Thursday or Friday. (whichever day I do not deadlift)

Hex Bar Deadlift

Planks:
   2:00 regular, 1:00 right side, 1:00 left side, 1:00 regular

Hex Bar Deadlift:
    Regular: 225/5, 275/5, 315/3, 365/3, 405/1, 405/1
    Deficit (standing on a plate): 315/7, 315/7

Neutral Grip Pullups: 9, 7, 6

Accessory Shoulder Exercises:
     Rear Delt Pulley Machine: 70/25
     Standing DB Lateral Raises: 15s/15, 15s/15
     Face Pulls- pulley: 50/20, 50/15
     Standing Front Raises: 45/10

I am not going to do OHPs this week to rest the sore left shoulder. I will play the bench press by ear on Thursday, as well.

Front Squats

Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 60 seconds
    Knee to Elbow- 60 seconds
    V- 60 seconds

Front Squat:
    138/5, 158/4, 188/3, 208/2, 228/1, 238/1, 188/7       
      *Same weights as last time with an increase in one rep on 188. Also, 228/1 was very smooth. 238/1 was difficult, but I feel that it was better than last time.

Neutral Grip Pullups: 10, 9 (best second set ever)

Rear Delt Pulley Machine: 80/15, 80/15, 80/15 (decided to do these for the left shoulder soreness, per On/Apron)

Reverse Grip Bench Press, et al

Reverse Grip Bench Press:

     132/5, 152/4, 172/3, 192/2, 222/3, 222/3, 222/1, 182/8, 182/8, 182/8

     * My left shoulder was really bothering me tonight and I just never felt comfortable doing the movement. Last week, I did a set of 222 at 2. This week I was able to do that weight for two sets of three, so that's an improvement. Instead of doing work sets of five, I decided to lower the weight and do a few sets of eight because of how I was feeling. I really enjoy doing the OHP, but I am afraid that is what is causing my left shoulder pain when I bench.

Neutral Grip Pullups:
     9, 7, 6

 Planks:
    1 arm- 45 seconds per arm
    Bosu Ball- 45 seconds
    Swiss Ball Decline- 45 seconds
    Knee to Elbow- 45 seconds
    V- 60 seconds

Poundstone Curls:
    30/100

Single Pulley Triceps Pushdown:
    70/10, 55/20, 40/20