Week 31, Day 3

Deadlift

188/5, 228/4, 278/3, 318/2, 348/1, 378/1, 403/1

I haven't deadlifted 400 in quite some time, so I decided to give it a try tonight. 403 was tough, but I pushed through it. I'm happy that I was able to hit it.

Pendlay Rows

133/8, 143/8, 153/6, 163/6, 168/6

Lying Leg Curl Machine
 
80/20, 80/20, 80/20, 80/20

Off week from lifting next week. I hope to get back on the basketball court on Monday.We'll see if the ankle holds up.

Week 31, Day 2

Front Squats

133/5, 153/4, 173/3, 183/3, 193/3

Felt my left ankle a little bit each time I unracked the weight. Nothing terrible, though. Good sets.

Leg Extensions

80/20,20,20,20

Adductor Machine 

(Position 9)
130/20, 150/15

Abductor Machine

90/17,17

* I decided to skip 1 legged work this week due to the ankle injury. I didn't think it was a good idea to put all of my body weight on the injured ankle. It probably wasn't too intelligent to do front squats, but in all honesty, they were fine. 

Week 31, Day 1

DB Shoulder Press

60's/18,14,12

Incline Bench Press

137/13,12,12

DB Side Laterals

15's/15,15,15,15,15,15

Single Pulley Triceps Pushdows

Reverse Grip, Short Straight Bar.

50/15,15,15,15,15

Sit Ups

20,15,15 

*Good workout...ankle was a non-factor since I trained upper body. Off day tomorrow. We'll see about front squats on Thursday. 

1 mile, Basketball, & Ankle Injury

1 Mile

7:27...in the rain...happy with that time!

After this, I went to play basketball. During the third game, I tripped over somebody and rolled my ankle. Very frustrating. I will definitely miss some cardio for at least one week. I hope it does not cause problems on leg days. Stay tuned.

Week 30, Day 3

Stiff Leg Deadlifts (medium weight)

Warm Up: 133/10, 223/3
Work Sets: 273/5,5,5

Lat Pulldown Machine

100/20,20,20,20,20

Hyperextensions

20/15,15,15,15

DB Curls

15's/25,25,25 (< 1 minute rest between each set)

Sit Ups

20,15,15 

Good workout, nothing eventful. 

Week 30, Day 2

Squat

158/5, 178/4, 208/3, 238/2, 258/1, 278/1, 303/1

* 278 moved really fast and 303 felt very good, as well.

Front Squats

*Decided to work on these rather than the Super Squat Machine.

138/6,7,8,10

Leg Press

450/10,10,10
540/10

1 Legged Leg Press

90/10,10,10,10

Sit Ups

20,15,15 

Week 30, Day 1

Overhead Press

Warm Up: bar/a bunch, 97/6, 137/3
Work Sets: 157/5,5,5 (all sets were solid; best OHP session since I started doing these again)


Bench Press

137/5, 157/4, 182/3, 202/2, 227/1, 242/1, 247/1

227 & 242 were easy. 247 moved well. I feel like I would have been able to do 252 today, if not more.

Upright Rows
(EZ Bar)

80/10,10,10,10,10 (1 minute break in between each set)


Single Pulley Pushdowns
* V Bar

50/15,15,15,15,15 (1 minute break in between each set)

* Played basketball after this workout.