Hodgepodge

Concentration Curls
35/12, 40/7, 40/6

Pushups
42 (PR)

Cable Crunches
150/20, 150/15

Since I haven't felt anything in my shoulder since doing overhead presses, I decided to try a chest exercise tonight. I started off with the decline bench press. When I lifted the weight off of the pins, I immediately felt a strain in my left shoulder. So, instead of doing it anyway, I simply racked the weight and tried.....

Hammer Strength Incline Press
148/15, 188/10, 208/7, 208/7
      * No shoulder pain at all here so I'll start doing them regularly. If I continue to feel no pain with these, OHPs, and pushups, that's three exercises where I am hitting chest, shoulders, and triceps. Maybe I'm not benching, but it's better than nothing.

Depth Jumps
6 sets, 6 reps each

1 Mile Run
~8:00
      * This took A LOT out of me!!

Sumo Deads, Hex Bar Rows, etc.

I'm going to try something new for a bit by alternating sumo deads and hex bar deads every week.

Sumo Deadlift
133/10, 223/5, 273/5, 313/5, 333/4, 363/1
  * Still taking things slowly....leaving reps in the tank......just wanted to feel 363 tonight. Not too bad.

Pushups
20 (warm up)

Hex Bar Rows
205/6, 205/6, 205/6 (feeling strong with these lately)

Pushups
30

T-Bar Row (underhand grip)
115/10, 135/7, 155/5

Pushups
30

Close Grip Lat Pulldown
180/10, 190/7, 190/7

* Good workout.

Front Squats, Overhead Press, Chins

The storm wasn't that bad, so the gym was open tonight.

Front Squats
bar/10, 133/5, 163/4, 203/3, 223/2, 243/1, 253/1, 223/8 (8RM)

Overhead Press
bar/15, 93/10, 113/8, 133/5, 133/5, 133/7

Lying Hamstring Machine
110/10, 120/10, 130/7

Bodyweight Chins
13

Depth Jumps
6 sets, 6 reps each

Bodyweight Chins
10

Shrugs
3 sets on the machine

* Very good workout! Very happy with the front squats 8RM. I've wanted to do that for a while now.
No shoulder pain at all with OHPs, so I am going to stick with them and see how they go. Felt loose & strong tonight.

Pushups

Blizzard coming... no basketball tonight and no lifting tomorrow.

At home doing pushups:

32, 28, 21, 26, 21, 25, 18, 21

Pushups PR

41

Back, etc.

Hex Bar Deads
135/10, 225/5, 315/5, 365/2, 405/1, 430/0 (yes, 0. Wanted 3)
    * Don't ask. I have no answers. Sleep, eating, and energy were all there. 405/1 was slow, so I was concerned when it was time to pick up 430.

Meanwhile, the rest of the workout went well.

Hex Bar Rows
200/6, 200/7, 200/7

Pushups
35

Close Grip Lat Pulldowns
170/12, 180/9, 190/7

Abs- 3 sets of Cable Crunches

Bodyweight Chins
8

Pushups
33 

Depth Jumps
6 sets, 6 reps each

Bodyweight Chins
9

Pushups
27

Front Squats, Sumo Deads

Front Squats
bar/10, 138/10, 188/5, 228/5, 228/4, 228/4, 208/7

Sumo Deads
138/10, 228/5, 318/4, 228/10
  
Pushups
35, 32

Depth Jumps
6 sets, 6 reps each

Bodyweight Chins
12, (30 second rest), 3 

* -10 workout. Exhausted/low strength and stamina, but not really sure why. I am going to blame jet lag because I have to blame something. :) 

Small Weekend Workouts: 3 Pushup PRs

I was in Los Angeles from Friday through last night. I managed a few workouts while away.

Friday: Pushups- 37 (PR), 32
Saturday: Planks- 1:00, 1:00, 1:00, Pushups- 38 (PR), 33, 27
Sunday: Pushups- 40 (PR), 1 mile run,  light weight DB presses: 35s/10, 40s/10, 45s/8, 50s/5, 50s/5, 50s/6 (no shoulder pain!!), 4 sets of machine bicep curls

* I'm doing well in pushups lately without following a specific program. I'm going to see how long this progression lasts. 

* Oh, and Los Angeles... how do I move there tomorrow??????

Hex Bar Deads, Back, Pushups

Hex Bar Deads
135/10, 225/5, 315/5, 365/2, 420/5 (5RM)

Hex Bar Rows
200/6, 200/5, 200/6

Lat Pulldowns
170/10, 180/7, 180/7

Pushups
35

T-Bar Row (underhand grip)
115/8, 115/7, 115/8

Pushups
32

Depth Jumps
6 sets, 6 reps each

 * Good workout. 420/5 was strong and this is the first time I've done multiple sets of 30+ pushups in the same session.
 

Short Workout

Taking a little time off from basketball to relax the old banged up body.

Did some cardio on the treadmill tonight. Sweated like a pig.

Then hit up some biceps and chest press movements at ultra light weight to see if I felt anything in the shoulder.

Flat DB Chest Press
45's/20 (felt nothing in the shoulder)

Biceps
Concentration Curls: 30's/12 each arm, 35's/8 each arm
Barbell Curls: 88/8, 88/6

Bench Press
137/15, 137/15 (felt slight strain at the beginning of each set, but it went away after a rep or two)

I'm still not going to bring back chest presses, OHPs, or triceps isolation movements just yet. I'll stick with pushups until I feel that I'm ready. The good news is that I feel no general pain anymore in the shoulder.  

Pushups, Front Squats, Sumo Deads

Pushups
29, 35, 27
  * Not what I was hoping for. I wasn't warmed up enough when I did the set of 29 and just died out. I did the set of 35 in between sets 3 of 4 of front squats. That set felt much better, but I am sure the earlier set of 29 had some negative impact on it. I tried again at the end of my workout and managed a set of 27. Going forward, I will repeat Week 5, but at a higher level.

Front Squats
bar/10, 133/10, 183/5, 223/5, 223/4, 223/4, 223/3, 223/4
  * The fourth set was affected by the set of 35 pushups. I didn't rest long enough, which is why I only managed 3 reps. 

Sumo Deads
133/10, 223/5, 273/5, 323/3, 323/3
   * Getting the hang of these. 323 is not heavy at all, but I am easing in to doing the exercise. 

Depth Jumps
6 sets, 6 reps each

Pushups W5D3

Pushups

Protocol: 13, 13, 15, 15, 12, 12, 10, at least 30

Performed: 13, 13, 15, 15, 12, 12, 10, 32

All of the sets prior to the AMAP set were easy. Much better performance of Week 5 this time around.

Next up is another exhaustion test... if I am able to do 46, I move on to Week 6. If not, I repeat Week 5, but will do so at a higher level if I can do at least 36 in the exhaustion test.

Pushups W5D2, Hex Bar Deads

Pushups
Protocol: 10, 10, 13, 13, 10, 10, 9, at least 25
Performed: 10, 10, 13, 13, 10, 10, 9, 33
   * Blew this out of the water! +7 on the AMAP set compared to last time.

Hex Bar Deads
135/10, 225/5, 315/5, 420/4 (4RM)

Hex Bar Rows
185/8, 205/5, 205/5

Bodyweight Chins
10, 9, 6 (short rest between the sets of 9 & 6)

Depth Jumps
6 sets, 6 reps each

Barbell Curls
47/30

Pushups W5D1, Front Squats, Sumo Deads

Happy 2015!

While I was away, I ran & did pushups three times and played basketball once.

Pumping iron tonight....feels good to be back!!

Pushups
Protocol: 17, 19, 15, 15, at least 20
Performed: 17, 19, 15, 15, 25
   * Last time I did this, I struggled starting with set 3 and only managed 20 on my AMAP set. Much better results tonight.

Front Squats
bar/10, 132/10, 182/5, 222/5, 222/4, 222/3, 222/3, 222/4

Sumo Deads 
132/10, 223/5, 273/5, 273/5, 303/3
     * Felt really good with these tonight.

Depth Jumps
6 sets, 6 reps each

Bodyweight Chins
12