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.