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

Full Body Workout

Planks
Yoga Style:
    Regular: 2:00, Right: 1:00, Left: 1:00
 Regular Style: 1:00

Chins
14

Flat Neutral Grip DB Chest Press
50s/10, 60s/10, 70s/8, 70s/8, 70s/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

Lying Hamstring Curls
120/10, 130/8, 130/7

Seated Plate Loaded Calf Raises
90/30, 30 second rest, 90/20 (feel the burn!!!!!)

Standing Cross Body Hammer Curls
40/9 (right), 40/9 (left), 40/8 (r), 40/8 (l)

Chins
11

Hex Bar Deads

Hex Bar Deads
135/10, 225/5, 315/5, 365/5, 365/5, 315/10
   
Hex Bar Rows
195/5, 195/5, 195/5 

DB Rows
Right Side         Left Side
95/8                   95/8
100/6                 100/6
100/6                 100/6     

EZ Bar Curls
85/13

Good workout. Little else to say about it other than that. :)

5x5 Front Squat Session

Planks
3:00 (1:00 regular, switch to ~1:20 yoga style, switch to 0:40 regular)
Right Side, regular: 1:00
Left Side, regular: 1:00
Right Side, yoga: 1:00
Left Side, yoga: 1:00

Front Squat
I decided to do a 5x5 front squat session tonight. It was tough, but I battled through it. I took 5 minute breaks in between the last few sets. Pretty sure this is the first time I've done 5x5 with fronts. Definitely a marathon.

Warm Up: 133/5, 173/4, 193/3, 223/2, 243/1
5x5: 203/5, 203/5, 203/5, 203/5, 203/5 

Chins
13, 10, 9

Flat Neutral Grip DB Chest Press
70s/5, 70s/5, 70s/5, 50s/15
I felt my shoulder while lowering the first rep of the first set. Not screaming pain, but it's still there. This sucks. No other way to describe it. 

Friday Deads

As usual, Wednesday was yoga. Last night, however, was something out of the ordinary. My cousin's friend works at a gym where she hosted a group workout session that I was invited to attend. We started off with some spinning, which I had never done before. From that alone, I worked up a good sweat. After that, we were divided in to smaller groups which amounted to a form of circuit training. There were a lot of kettlebell squats, battle ropes, tire flipping, various forms of push ups, planks, rowing, tire jumping, wall throws, etc. The entire session was probably about 90 minutes and I worked up a pretty big sweat. I was glad to be invited. That said, I think tonight's lifting session suffered a bit, perhaps due to a combination of last night and poor sleep over the last two days.

Hex Bar Deads
135/10, 225/5, 315/5, 365/1, 315/12
   * 365 was heavier than I wanted it to be, so instead of going up to the 400's, I decided to rep out with 315. I was really feeling it by that 12th rep.

Chins
13

DB Rows
Right Side         Left Side
75/10                 75/10
85/8                   85/8
95/8                   95/8
    * Haven't done these in ages, and I like doing them. (off the rack style)

Seated Plate Loaded Calf Raises
90/30, 30 second rest, 90/20 (feel the burn!!!!!)

Lying Hamstring Curls
110/15, 110/15

EZ Bar Curls
85/11

* My legs were completely fried at the end of this workout, largely due to yesterday's session, I'm sure.