Warm Up:
5 minutes bike
Red band pull aparts: 3×20
Red band internal rotations: 3×15
Red band external rotations: 3×15
Walking Lunges: 2×10

Core:
Sumo Deadlifts: 3×10 120kg
Front Squats: 3×8 75kg, 77.5kg, 80kg
BB Rows (Med grip): 3×10 95lbs
DB Rows: 3×15 40lb DB
Solo Pfister hypers w/8lb ball: 5×15
15 minutes bike

Tonights workout felt pretty good.  Form on sumo is feeling better and more comfortable.  Hopefully this will translate into bigger numbers on the platform!  I have a massage tomorrow, so it will be an off day for everything. 

Warm Up:
5 minutes bike
RC red band external rotation: 3×15
RC red band internal rotation: 3×15
DB Shoulder Press: 3×20 15lb DBs

Core:
Close Grip Bench Press: 5×5 155lbs, 165lbs(.5 board), 165lbs(.5 board), 175lbs(1 board), 175lbs(1 board)
Close Grip Bench Press 2 board: 3×5 185lbs, 190lbs, 195lbs
DB Headcavers on floor: 3×15 25lb DBs
Bicep curls w/EZ curl bar: 3×15 bar+35lbs
Headcavers w/EZ curl bar: 3×20 bar+35lbs
Concentration Curls: 3×15 15lb DB
Hypers: 5×15
Tricep Pushdowns w/green band with handles: 4×25
45 minutes bike throughout workout

Tonights workout felt really good.  I got my stuff from AtLarge, and took Results before this workout.  Not sure if it was the Results that gave me more energy, or just me thinking the Results would give me a better workout.  Either way, I’m happy!  The weights all felt easy.

10 minutes bike

Core:
High Bar Squats: 5×7 110kg, 112.5kg, 115kg, 117.5kg, 120kg
Squats w/belt & wraps: 2×2 155kg, 165kg
Stiff Leg Deadlifts: 2×10 100kg
Hypers w/35lb plate: 3×15

AM BW: 76.5kg 

Warm Up:
5 minutes bike
Red band internal rotation: 3×15
Red band external rotation: 3×15

Core:
Speed Bench Press: 6×5 135lbs (Unparalleled – blacks under doubled on ends)
Regular Bench Press: 185lbsx2, 225lbsx2 (2 board)
34 F6: 3×2 270lbs, 280lbs, 285lbs
RC 5lb external roation: 3×15
RC 5lb inferior rotation: 3×15
RC 10lb superior/inferior rotation: 3×15
Front Raises: 3×12 45lbs
8 minutes bike 

Warm Up:
5 minutes bike
Red band pull aparts: 3×15

Core:
Full Gear Squats w/38 Super NXG+ Centurian: 4×3 185kg, 190kg, 195kg, 197.5kg
Good Mornings off pins: 3×5 185lbs, 195lbs, 205lbs

Good workout tonight.  This was my first straps up workout in Moose Jaw in a while, and it was nice to have my knees wrapped for me!  Felt fairly strong, but have seem to have some trouble on my third rep of all my sets – I think because I have a hard time getting a good breath, and then staying tight.  I tried to put my belt on hole 3 for my last set, but then I had trouble getting much of a breath on all of the reps.  Still felt fairly easy though.

AM:
40 minutes treadmill walk
10 minutes foam roll

PM:
Warm Up:
BB Shoulder Press: 3×15 45lbs
RC red band internal rotation: 3×15
RC red band external rotation: 3×15
Front Raises: 3×15 35lbs

Core:
Legs Up Bench Press: 5×8 155lbs, 160lbs, 165lbs(.5 board), 170lbs(1 board), 170lbs(1 board)
Legs Up Bench Press (3 board): 3×3 215lbs, 230lbs, 240lbs
BB Decline Bench: 3×8 150lbs, 160lbs, 170lbs (Adrenaline – 3-45lb bumpers with normal bench)
Floor Press: 3×5 185lbs
BB Shoulder Press (med grip): 3×10 65lbs, 75lbs, 75lbs
Side Bends w/60lb DB: 5×15
25 minute bike throughout workout

Warm Up:
10 minutes bike
Red band pull aparts: 3×20
Good Mornings: 3×10 135lbs

Core:
Sumo Deadlift: 3’s 225lbs, 245lbs, 245lbs, 245lbs, 265lbs, 265lbs, 265lbs, 275lbs, 275lbs, 275lbs
Sumo Deadlift to knees (w/pause at top): 5’s 225lbs, 235lbs, 245lbs, 245lbs, 245lbs
DB Rows: 5×12 45lbs, 50lbs, 50lbs, 50lbs, 55lbs
Step Ups onto 14″ box: 2×8 95lbs, 105lbs
BB Rows (med grip): 3×10 95lbs, 105lbs, 105lbs
Butt Squats: 3×7 185lbs
BB Shrugs: 3×15 185lbs
Lateral Raises: 3×12 15lb DBs
12 minutes bike

Good workout today.  I deadlifted again because we’re trying to straighten out my program so I have heavy stuff on weekends, and Jeff thinks I’m ahead a day or two, so he just told me to add this in and try to work on form – keeping my chest up and shoulders back before starting the pull.  It’s feeling better, but something I definately need to keep working on for the next six weeks!  It was nice for once to not have a program to follow and just go with what I felt like doing, which ended up being more than I would typically do I think!

DB Shoulder Press: 3×12 25lbs
Preacher Curls: 3×12 15lb DB
DB Headcavers (on floor): 3×8 35lb DBs
DB Bicep Curls: 3×15 15lb DBs
Tricep Extensions w/EZ curl bar: +20lbsx25, +30lbsx25, +40lbsx20, +50lbsx15
Biceps w/EZ curl bar: +20lbsx20, +30lbsx15, +40lbsx12, +50lbsx5

Close Grip Bench Press: 5×10 65kg, 67.5kg, 70kg(.5 board), 72.5kg(1 board), 72.5kg(1 board)
10 minutes bike

Just a short workout in the afternoon by myself before getting to our pasta fundraiser.

Warm Up:
5 minute bike
Red band pull aparts: 3×15

Core:
Sumo Deadlift: 5×8 110kg, 112.5kg, 115kg, 117.5kg, 120kg
Front Squats: 5×5 80kg, 85kg, 87.5kg, 90kg, 92.5kg
BB Shrugs: 3×10 95kg
Solo Pfister Hypers w/8lb ball: 3×20
Polish Pulls: 3×7 95kg, 110kg, 110kg

20 minutes bike
15 minutes static stretch