Chest

Unilateral DB Floor Press

50/10 each side, 60/10 each side, 70/8 each side, 80/4 each side, 80/4 each side

Incline Smith Machine

185/10, 225/4, 225/4, 225/5

* Doing floor presses one handed solves the problem of getting heavier weights into position.

Back & Run

Chins
12

Kroc Rows
105/9 each side, 120/6 each side, 120/6 each side

Chins
10, 7, 7

T-Bar Row (underhand grip)
115/6, 115/6, 115/7

1 Mile Run
7:29

Shoulders

I only had time for a quick lift today, so I decided to do OHPs and some seated DB presses.

Overhead Press
95/10, 136/5, 156/1, 166/3 (3RM), 156/5, 156/4

DB Overhead Press (seated)
60's/8, 65's/8, 70's/5

* I'm going to start listing my OHP PR's on my Personal Records page. Even though I'm pretty sure I did 165/5 a couple of years ago, I am counting today's 166/3 as a 3RM. The days of 165/5 occurred prior to my back and shoulder injuries, so they are antiquated at this point.

* DB presses felt good.. it's been forever since I've done them. Years before this blog, I was able to do 100's for 3, but I also didn't OHP at all back then. No way would I be able to work back up to that weight after hitting OHPs first in a given workout.

Squats & Deads

Zercher Squats
bar/10, bar/10, 138/5, 188/3, 228/4 (4RM), 238/3 (3RM), 238/4 (4RM)

Hex Bar Deads
135/10, 225/5, 315/5, 405/2, 365/5

Pallof Press
40/10 each side, 50/10 each side, 60/10 each side

* Solid workout. Set a 4RM and a 3RM, and then beat them both on my last set. Whenever that can be done, how much can I complain? Deadlifts felt good, even though I am sure they suffered a bit having done them after squats.

Got Inspired... did the 1 mile run after all

Beautiful day today... got inspired this evening to do the 1 mile run at the track.

7:26. Not too bad at all.

Chest, Arms, Cardio

Incline Smith Machine Press
135/15, 185/10, 225/7, 245/1 (225/7 is a rep PR. Tried 245 on short rest. I also wanted to leave something in the tank for DB Floor Presses)

Dumbbell Floor Press
45's/15, 55's/10, 60's/8, 70's/6 (A friend recommended these after discussing my shoulder injury with him. They felt pretty good, so I am going to start doing them and see how it goes. I could definitely see getting the weight into position becoming a problem if I try to go heavy.)

Barbell Curls
47 pound barbell: 25, 15, 10, 10 (very short rest in between sets, arms were shot by the end)

1 Arm Triceps Pushdows
30/10 each arm, 30/10 each arm, 25/15 each arm

Cardio
My legs felt a little heavy today, so I knew that I wasn't going to set a new 1 mile PR about .4 mile in. So, I turned it into an interval session.

Back & Run

Kroc Rows
105/10 each side, 115/7 each side, 120/5 each side, 120/6 each side
     * My left wrist has been bothering me lately, so I was losing the left handed grip. I had to keep putting the dumbbells down and resetting on that side.

Chins
10, 8, 7

Lat Pulldowns
160/10, 160/8, 160/8

1 Mile Run
7:18 (PR!)
   16 seconds less than last time and I wasn't even that tired. Normally, I can barely stand up when I am done, but I felt like I could have kept up the pace for quite some time tonight. I don't know why there was such an extreme improvement between sessions, but I'm not complaining. The next session will determine whether or not tonight was an anomaly.

Standing DB Curls
30/10 each arm,  35/6 each arm, 35/6 each arm