Shoulders & Back

Planks
2:00, 2:00, 2:00

Neutral Grip DB Overhead Press
65s/8, 70s/6, 75s/4, 75s/4, 75s/5

DB Rows (off the rack)
Right Side         Left Side
105/7                 105/7
110/6                 110/6
115/5                 115/5

Hex Bar Rows
135/15, 135/15

T Bar Rows (underhand grip)
135/4, 115/7, 115/7, 135/6

EZ Bar Curls
85/15

This was a solid session. I'm getting stronger on the shoulder presses and I don't feel any pain whatsoever while performing the exercise. The source of my shoulder pain is the chest movement. Declines have been OK, but I felt some pain last time. Not sure how to really train my chest at this point. 

Post Basketball Deads

I only played two games of basketball tonight and I felt like that wasn't enough of a workout. So, I decided to do my hex bar deads afterward.

Hex Bar Deadlift
135/10, 225/5, 315/5, 365/1, 405/5
  * Haven't done 405 for reps in quite a while. Felt good.

Chins
14

Front Squats, Declines, Shoulder Press

Front Squats
133/5, 173/4, 193/3, 223/2, 243/1, 213/7 (7 rep PR)

Decline Bench Press
137/15, 187/5, 207/5, 207/5, 207/5
   * Felt my shoulder some. Eh. Blah.
 
Neutral Grip DB Overhead Press
60s/8, 65s/6, 70s/4, 70s/5, 70s/5

Hammer Curls
40s/8, (30 seconds rest), 30s/8

Back

Hex Bar Deads
135/10, 225/5, 285/20, 345/8
   I felt like I had some left in the tank after the set of 20, so I banged out a set at 345. 

Chest Supported DB Row (a/k/a DB Incline Row)
60s/10, 70s/5, 70s/6, 70s/8

Planks
2:00 

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

Chins
12, 9

Standing Cross Body Hammer Curls
40/8 right, 40/8 left, (30 seconds rest), 30/8 right, 30/8 left

Chest & Shoulders

Decline Bench Press
137/12, 157/10, 177/10, 187/8, 207/5, 207/4, 207/4

Neutral Grip DB Overhead Press
50s/10, 60s/8, 65s/5

Chins
11

* I felt the shoulder a little bit during some of the decline reps, but not at all during the overhead presses.   

Legs & a little Back

Pause Front Squats
Pause: 138/5, 158/4, 188/3, 228/1, 228/1, 228/1 (this one was barely paused)
Non-pause: 233/1
Pause: 188/8
   * Thought I might go for 233/5 with the non-pause variety, but nope. The heavy paused singles wore me down. 188/8 paused was a grinder, too.

1 Legged Hamstring Curl Machine
90/10 (right), 90/10 (left), 100/8 (r), 100/8 (l), 100/8 (r),100/8 (l) 

Leg Press (high & wide, hamstrings concentration)
270/10, 360/8, 360/8 

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

Seated Plate Loaded Calf Raises
135/15, 30 second rest, 135/15  

Chins
13

Hex Bar Deads, Chest, etc.

Planks
Total time: 9:00
Regular 2:00, Right Side 2:00, Left Side 2:00, Yoga 1:00
2:00 total rest mixed in.

Hex Bar Deads
135/10, 225/5, 275/21
* Since I wasn't able to do 315/20 when I tried it, I decided to see if I could do 275/20 tonight. I knew I was good for it right away, as the first 10 or so reps flew up. I was really breathing heavy, though, by the time rep 17 hit. Perhaps I will try 285/20 next time, depending on what I'm feeling.

Decline Bench Press
Decline is supposed to be better for the shoulders, so they say. I did a bunch of reps with the bar to see if I felt any pain, and I did not. So, I decided to do three light sets.

137/12, 137/12, 137/15

* I was very conscious of my form and made sure that I did not flail my shoulders. No pain at all. If I can bench like this without pain, I will take it. Funny enough, I was really feeling my chest during these light weight sets.

DB Rows (off the rack)
Right Side         Left Side
100/7                 100/7
105/6                 105/6
110/5                 110/5
115/5                 115/5

Olympic Barbell Curls
83/12

Single Pulley Pushdowns
* Shoulder felt fine, so I decided to do some triceps work.
60/15, 65/10, 70/10     

Shoulders & Back

Planks
Total time: 7:22
Regular: 2:00, (1:30 rest), 1:30, (1:22 rest), 1:00

Neutral Grip DB Overhead Press
35s/10, 50s/10, 60s/8, 65s/5, 65s/5, 65s/6
  * No shoulder pain at all. I've realized that the source of my shoulder pain is from chest work. 

Chest Supported DB Row (a/k/a DB Incline Row)
35s/10, 45s/10, 55s/10, 65s/5, 65s/6, 65s/8
  * First time ever trying this exercise (shout out to On/Apron). I like it.

Chins
11, (30 second rest), 4

Pause Front Squats

Wake Up Weight: 214
Before Bed Weight: 217

Pause Front Squats
Pause: 138/5, 158/4, 178/3, 198/2, 218/1
Non-pause: 228/5
Pause: 188/8
   * This was a good session trying out the paused fronts for the first time. I really felt my abs during the regular set of 228.

Chins
12, 10, 9 (one minute rest), 3

Standing Cross Body Hammer Curls
30/12 (left), 30/12 (right), 30/12 (l), 30/12 (r)

* Practiced some yoga poses at the end.

Hamstring Work

I decided to take some time off from the hex bar deads and do some hamstring work.

Planks (one minute break in between sets)
Regular 2:00, Yoga 1:00, Regular 1:00, Yoga 1:00, Regular 1:00

Lying Hamstring Curls
100/10, 110/10, 120/10, 130/6, 130/6

Glute Ham Raises (holding a bar)
10, 9, 9, 20
* Did them on a whim tonight, but I need to work on doing these without holding anything. Must research the form some more.

Chins
12, 10, 11

Leg Press (high & wide, hamstrings concentration)
225/10, 270/10, 270/10, 270/10

Seated Plate Loaded Calf Raises
115/20, 30 second rest, 115/20

Sunday Workout

Flat Neutral Grip DB Chest Press
60s/15, 70s/10, 80s/5, 80s/5, 80s/5

Neutral Grip DB Overhead Press
45s/10, 45s/10, 55s/8

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

Plate Loaded Pulldowns
182/12, 232/7, 232/7, 232/7

Olympic Barbell Curls
45/20 (30 second rest), 45/20 (30 second rest), 45/20 (30 second rest), 45/15 (30 second rest), 45/15

Short Workout

Planks
Regular: 2:00
Yoga Style: 2:00
Regular: 1:00

Hex Bar Deads
135/10, 225/5, 275/3, 315/10
   * During the day, I put it in my mind that I was going to 315/20 tonight. When I reached the 8th rep, I knew that I wasn't going to get 20. Lost steam/motivation and put the bar down after 10. Blah.
Excuse 1: not fully recovered from the 5x5 front squat session on Tuesday.
Excuse 2 (the real answer): I'm just not ready for 315/20. Yet.
There will be other days.

Chins
10, 10, 9, 8

5x5 Front Squats

Planks
Yoga Style: 2:15
Regular Style: Right Side 1:30, Left Side 1:30, Regular: 1:00  

Front Squat
Warm Up: 138/5, 168/4, 198/3, 228/2
5x5: 208/5, 208/5, 208/5, 208/5, 208/5
      * Happy with tonight's session. It did not seem as grueling as last week's, despite the increase in weight.  

Chins
10, 10, 8, 7