Week 51, Day 3

Calf Press (Machine)

180/15,15,15
 
Front Squat

Over Warmup: 92/5, 123/4, 148/3, 183/2, 213/1
Work Sets: 163/16, one minute break, 163/8 (50% set)

*  Increased the first work set by one rep. Killer sets, but I met my goal.

Stiff Legged Deadlift

Over Warmup: 143/5, 178/4, 213/3, 268/2, 303/1
Work Sets: 268/17

* I wanted to see how many I could do in one set of 268, so I went all out in one and abandoned the second set. The last few reps were very difficult.

High Step Ups

Bodyweight: 20 right leg, 20 left leg

Week 51, Days 1 & 2

I only played a couple of games of basketball tonight, so I had time to get two of the small workouts in afterward.

Day 1

Upright Rows

35/15,15,15,15,15 (45 seconds rest in between each set)  

Face Pulls (double pulley w/ rope)

35/15,15,15,15,15 (45 seconds rest in between each set)

Day 2

EZ Bar Curls

60/10,10,10,10,10,10 (60 seconds rest in between each set)

Seated DB Triceps Extensions

60/10,10,10,10,10,10 (60 seconds rest in between each set)

Hanging Leg Raises (Abs)

10,10,10,10,10,10 (60 seconds rest in between each set)

Week 50, Day 6

Press Behind the Neck (Sitting)

Over Warmup: 77/5, 97/4, 107/3, 127/2, 147/1
Work Sets: 127/13, one minute rest, 127/5 (50% set)

* Same results with the work sets as last time I did this, which was November 19. Not bad, considering it has been a while.

Seated Cable Row

140/10,10

Decline Bench Press

207/8, 187/10, 187/11

Chins

Bodyweight: 9 

Pretty good workout considering I was out at the bars late last night. Mixing in water is the way to go!

Week 50, Days 4 & 5

Upright Rows

25/20,20,20,20,20 (30 seconds rest in between each set)

Face Pulls (double pulley w/ handles)

25/20,20,20,20,20 (30 seconds rest in between each set)

EZ Bar Curls

45/15,15,15,15,15 (45 seconds rest in between each set)

Seated DB Triceps Extensions

45/15,15,15,15,15 (45 seconds rest in between each set)

* Ended the workout with some untimed ab work. 

Week 50, Day 3

I was absolutely exhausted this evening and had no desire to go to the gym. Skipping the workout was definitely on my mind, but I knew that I would get up and go, as I always do when I feel this way. In any event, I wasn't expecting much tonight based on how tired I felt.

Plate Loaded Calf Raises

190/12,12,13

Squat

Over Warmup: 133/5, 163/4, 193/3, 243/2, 273/1
Work Sets: 223/19

* I somehow managed another rep PR! Don't ask me how. My warm up sets were fine, but I just didn't feel like I had much in me tonight. The 223 started feeling a bit taxing at the 12th rep and I briefly thought about it racking it at that point. But, something inside of me told me to keep going. When I hit 15, I told myself that if I did 4 more, I would have a new PR. So, that's what I did. :)
I only have one more regular squat day in 365, so I'd love to get 20 reps on this weight on the last day.

1 Legged Kneeling Leg Curl (Hamstrings)

50/20 left leg, 50/20 right leg, 50/20 left leg, 50/20 right leg

1 Legged Unilateral Leg Press

177/20 right leg, 177/20 left leg, 177/20 right leg, 177/20 left leg

Week 50, Day 2

EZ Bar Curls

35/20,20,20,20,20 (30 seconds rest in between each set)

Seated DB Triceps Extensions

35/20,20,20,20,20 (30 seconds rest in between each set)

* Did some untimed ab work after this, followed by 2.5 hours of basketball. I am exhausted.

Week 50, Day 1

Got fat over Thanksgiving, as expected. As a result, I was very sluggish during basketball last night, as also expected. I decided to do the bench press day on the first day back from the week off because bench press is always the first to go south after time off.

Bench Press

Over Warmup: 137/5, 157/4, 177/3, 202/2, 242/1
Work Sets: 187/13, one minute rest, 187/4 (50% set)

* Decreased one rep in each of the work sets from last time (November 22). I'm not really upset about it because as mentioned before, time off and bench press are not a great combination for me.

Chins

Over Warmup: Bodyweight (BW)/5, 8/4, 12/3, 20/2, 25/1
Work Sets: 15/7, one minute rest, BW/7, one minute rest, BW/5

* Lost grip of the 15 pound ball after the 7th rep. May have been able to do an 8th rep had I held on to it. We'll never know. Increased the last set by one rep compared to last week. Good session of chins tonight.

Incline Bench Press

172/10, 172/9, 172/7, 132/15

* Good sets.