Shoulders & Back

Well, I played basketball last night. Boy, are my legs stiff...but in a good way! No back pain, either! I will play again in a week, as I will ease back into it.

Tonight's workout:

Pushups: 30
Hammer Strength Shoulder Press: 150/10, 170/10, 190/5, 190/5
Pullups: 5, 5, 4, 4, changed to a wide grip, 3, 3, 3
Bodyweight Calf Raises: 20, 20, 20, 20
Roman Chair Hypers: 12, 12, 12
Planks: 1:30
Side Planks: 1:00 each side
Poundstone Curls: 42 pound bar/51
Single Pulley Triceps Pushdowns: 75/10, 80/8, 80/8 drop set to 50/10

Squats & Deadlifts

Front Squat: 153/5, 153/5, 153/5, 163/5, 163/5
Hex Bar Deadlift: 185/5, 225/5, 225/5, 225/5, 225/5
Bodyweight Calf Raises: 20, 20, 20, 20
Planks: 1:42
Side Planks: 1:00 each side
Lying Hamstring Curls: 90/12, 90/12, 90/12

I even shot some baskets afterward.

I feel good- think I will try playing in a couple of games tomorrow.

Bench Press

Elliptical: 20 minutes
Bench Press: 137/15, 197/5, 197/5, 197/5, 197/5, 197/5
Incline Press: 185/5, 195/5, 195/5
Bodyweight Calf Raises: 20, 20, 20, 20
Planks: 1:00, 1:07
Side Planks: 1:00 each side
Roman Chair Hypers: 12, 12, 12

* I did essentially the same weight for bench and incline. The incline actually felt smoother, which causes some head scratching. The bar that I used for the bench press was thicker than the incline bar, so perhaps that had something to do with it. In any event, a strange session, in that I don't know if I've ever used the same weight in both movements with the incline feeling easier.

Front Squats

Elliptical: 20 minutes
Front Squats: 133/5, 143/5, 143/5, 153/5, 153/5
Roman Chair Hypers: parallel- 12, 12, 12
Planks: 1:55 (PR!!)
Side Planks: 1:00 each side

Upper Body

Pushups: 30
Hammer Strength Shoulder Press: 100/10, 120/10, 140/10, 160/10, 180/10
Pullups: 5, 5, 5, 4, 5
Bodyweight Calf Raises: 20, 20, 20, 20
Poundstone Curls: 42 pound bar/50
Single Pulley Triceps Pushdowns: 65/10, 70/10, 75/10

* Going to stick with the Hammer Strength Shoulder Press until I can do a traditional standing shoulder press again. Shouldn't be too much longer.

Added some weight in the deadlift

Elliptical: 25 minutes
Planks: 1:50 (PR)
Side Planks: 1:00 each side
Hex Bar Deadlift: 135/10, 155/10, 155/10
Roman Chair Hypers: parallel- 12, 12, 12
Bodyweight Calf Raises: 20, 20, 20, 20

When I am "officially" back, I am going to run a form of the 5X5 format for a while in order to build my strength back up. The conditioning will come through basketball.

Bench Press

Yesterday's workout: 

I decided to increase the weight a bit, but did not force out any reps where I would put strain on my back.

Elliptical: 20 minutes (so, so boring)
Bench Press: 135/15, 205/5, 205/3, 205/4, 205/4
Incline Press: 175/5, 180/5, 185/5, 185/5
Chins: 6

I worked out as a guest at my sister's gym. Love their incline bench.