Full Body Workout

Planks
Yoga Style:
    Regular: 2:00, Right: 1:00, Left: 1:00
 Regular Style: 1:00

Chins
14

Flat Neutral Grip DB Chest Press
50s/10, 60s/10, 70s/8, 70s/8, 70s/8

Seated Plate Loaded Rows
Close Grip: 147/8 right, 147/8 left, 147/7 right, 147/7 left, 147/7 right, 147/7 left

Lying Hamstring Curls
120/10, 130/8, 130/7

Seated Plate Loaded Calf Raises
90/30, 30 second rest, 90/20 (feel the burn!!!!!)

Standing Cross Body Hammer Curls
40/9 (right), 40/9 (left), 40/8 (r), 40/8 (l)

Chins
11

Hex Bar Deads

Hex Bar Deads
135/10, 225/5, 315/5, 365/5, 365/5, 315/10
   
Hex Bar Rows
195/5, 195/5, 195/5 

DB Rows
Right Side         Left Side
95/8                   95/8
100/6                 100/6
100/6                 100/6     

EZ Bar Curls
85/13

Good workout. Little else to say about it other than that. :)

5x5 Front Squat Session

Planks
3:00 (1:00 regular, switch to ~1:20 yoga style, switch to 0:40 regular)
Right Side, regular: 1:00
Left Side, regular: 1:00
Right Side, yoga: 1:00
Left Side, yoga: 1:00

Front Squat
I decided to do a 5x5 front squat session tonight. It was tough, but I battled through it. I took 5 minute breaks in between the last few sets. Pretty sure this is the first time I've done 5x5 with fronts. Definitely a marathon.

Warm Up: 133/5, 173/4, 193/3, 223/2, 243/1
5x5: 203/5, 203/5, 203/5, 203/5, 203/5 

Chins
13, 10, 9

Flat Neutral Grip DB Chest Press
70s/5, 70s/5, 70s/5, 50s/15
I felt my shoulder while lowering the first rep of the first set. Not screaming pain, but it's still there. This sucks. No other way to describe it. 

Friday Deads

As usual, Wednesday was yoga. Last night, however, was something out of the ordinary. My cousin's friend works at a gym where she hosted a group workout session that I was invited to attend. We started off with some spinning, which I had never done before. From that alone, I worked up a good sweat. After that, we were divided in to smaller groups which amounted to a form of circuit training. There were a lot of kettlebell squats, battle ropes, tire flipping, various forms of push ups, planks, rowing, tire jumping, wall throws, etc. The entire session was probably about 90 minutes and I worked up a pretty big sweat. I was glad to be invited. That said, I think tonight's lifting session suffered a bit, perhaps due to a combination of last night and poor sleep over the last two days.

Hex Bar Deads
135/10, 225/5, 315/5, 365/1, 315/12
   * 365 was heavier than I wanted it to be, so instead of going up to the 400's, I decided to rep out with 315. I was really feeling it by that 12th rep.

Chins
13

DB Rows
Right Side         Left Side
75/10                 75/10
85/8                   85/8
95/8                   95/8
    * Haven't done these in ages, and I like doing them. (off the rack style)

Seated Plate Loaded Calf Raises
90/30, 30 second rest, 90/20 (feel the burn!!!!!)

Lying Hamstring Curls
110/15, 110/15

EZ Bar Curls
85/11

* My legs were completely fried at the end of this workout, largely due to yesterday's session, I'm sure.

Front Squats Return

Planks
Yoga Style: 2:15, 1:00 

Front Squat
138/5, 168/4, 198/3, 218/2, 238/1, 198/9 (9 rep PR)
   * Good session after a week off. Happy with the 9 rep PR. 

Incline Neutral Grip DB Chest Press
50s/10, 60s/10, 60s/10
   * Shoulder felt fine after Sunday, so I decided to do some light sets of incline tonight.  

Hex Bar Rows
185/8, 185/7, 195/5  

Standing Cross Body Hammer Curls
40/9 (right), 40/9 (left), 40/8 (r), 40/8 (l)

Chins
10

* Practiced a couple of yoga poses at the end.

Sunday Workout

Planks
Regular- 3:30 (PR)

Hex Bar Deads
I worked out in a different gym today. They have a hex bar with lower handles, so I gave it a try. The handles were wobbly, however, so when I tried 365, they started moving and I couldn't control the bar. The last thing I wanted to do was injure myself, so I just put the weight down and walked away.

135/10, 225/5, 315/5

Flat Neutral Grip DB Chest Press
60s/10, 60s/10, 60s/10, 60s/10

Shoulder has felt OK for a bunch of days in a row now, and this is the way I am going to have to "bench press" going forward. I decided to start with a light weight to see how the movement felt. No pain as of yet, but I guess I will know more in the days to come.

Chins
13, 10

T Bar Rows (underhand grip)
135/4, 115/7, 115/7

More Back, Pushups, Biceps

Chins
12, 10, almost 8

Hex Bar Rows
185/5, 185/5, 185/5 

Close Grip Lat Pulldown 
190/6, 190/7, 190/6

EZ Bar Curls
80/15

105 Pushups- done throughout the workout

* I looked in the mirror tonight. My quads are noticeably bigger, which is what they say happens when you do more front squats.  On another note, I literally almost passed out in yoga last night. I was really concentrating on holding the crow pose longer, which I did, but that wiped me out. I became really light headed and had to skip some of the poses immediately afterward. In the end, it was worth it since I improved on the pose that I really wanted to.

Planks PR, Back, Legs, etc.

Off week from hex bar deads & front squats. 

Planks
Regular 3:15 (PR), Right 1:00, Left 1:00, Right 1:00, Left 1:00 

Seated Plate Loaded Rows
141/8 (close right), 141/8 (close left) , 141/6 (wide right), 141/6 (wide left),
141/8 (close right), 141/8 (close left) , 141/6 (wide right), 141/6 (wide left)

T Bar Rows (underhand grip)
115/8, 135/5, 135/5

Seated Plate Loaded Calf Raises
180/12, 180/12, 180/12

1 Legged Hamstring Curl Machine
90/10 (right), 90/10 (left), 90/10 (r), 90/10 (l), 90/10 (r), 90/10 (l)

Standing Cross Body Hammer Curls
40/8 (right), 40/8 (left), 40/8 (r), 40/8 (l)
 
Pushups- lots, both regular and rehab style, done in between sets throughout the workout.

Bounce Back Front Squat Workout

Front Squat
138/5, 168/4, 198/3, 228/2, 248/1, 228/6 (6 rep PR)
I could tell from the beginning that this would be a good session. The 6th rep on 228 was sloppy, but I did it.

T Bar Rows (underhand grip)
125/5, 125/5, 125/5

Lying Hamstring Curls
   110/15

Seated Plate Loaded Calf Raises
   180/15

EZ Bar Curls
   80/13

Pushups- lots, both regular and rehab style. I'm being smart about this, but mark my words: I will OHP again, one way or another.

* Ever try the crow pose in yoga? Yeah, it's a beginner hand balance pose, but if you have no idea what I am talking about, look it up and see if you can do it.

Hex Bar Dead PR

Planks
   Regular 2:30, Right 2:00, Left 2:00

 Hex Bar Deads
   135/10, 225/5, 315/3, 365/1, 415/1, 430/1 (PR), 315/10  
        FINALLY GOT 430! It was solid, too. Pumped about this!

Hex Bar Rows
   175/8, 185/6, 185/5 

Close Grip Lat Pulldown 
   150/10, 170/10, 190/5

Shoulder Rehab Pushups
   12, 12, 12, 12

Standing Cross Body Hammer Curls
   35/10 (right), 35/10 (left), 40/6 (r), 40/6 (l)
 

Some Cardio

I'm going to the Yankee game tomorrow night, so I will miss basketball.

I decided to test my one mile run today. A little under 8 minutes. Not bad since I don't run much anymore outside of hoops.

After the run, I did 3 sets of regular planks, 1:00 each. They were much more difficult to do after running.

I then shot some baskets for practice.