Getting after it

[heathj]

Finally back in the swing of things over the last few months. I'm going to start recording workouts again to some extent.

12pm -
15 min elliptical
15 min tm 5-7mph
30 min core work

6pm -
Pullups - x 12, x 8
Flat DB - 110s x 12 x 3 sets
Flat BB - 225 x 5, 225 x 5
225 x 12, 225 x 11, 225 x 10
135 x 30
Seated cable rows - 120 x 20 x 3 sets
-ss-
Standing high neutral row - 80 x 20 x 3 sets
-ss-
Standing pulldowns - 100 x 20 x 3 sets
Rope pushdowns - 100 x 15 x 3 sets
-ss-
Wide grip ez bar pushdowns - 120 x 15 x 3 sets
JM Press on smith machine - x 20 x 3 sets

[heathj]

Awesome...right after I try to re-start this my dad has come down with herpes simplex encephalitis...1 in 500,000 chance of getting this and 2% chance of recovery. Been busy visiting him and trying to get him healthy. On a positive note, I get to help out with his physical therapy every day :)

Today:

3pm -
2.2 mile run/walk in 24 minutes
foam roll x 5 min
30 minutes abs (6 minute dead bug)


5:15pm -
Flat DB - 120s x 12, 11, 10
Pullups - x10, x8, x8
Flat BB - 135 x 31, 25, 225 x 10
Seated HS rows - 120 x 12, x 12, x 12
-ss-
1-arm cable row - 90 x 8, x 8, x8
-ss-
Standing cable row - 100 x 15, 15, 120 x 15

DB reverse flys - 30 x 12, 35s x 10, x 10
-ss-
DB shrugs - 70s x 12, x 12, x 12
-ss-
Seated HS high row - 140 x 12, x 12

[heathj]

20 min elliptical
10 min agility ladder

DB rdl - 30s x 10 x 3 sets
db curl - 30s x 10 x 3 sets
dips - bw x 10 x 3 sets
1-leg/1-arm kb rdl - 30lb x 10@ x 3 sets
db hammer curls - 60 x 10@, 70 x 10@, x 10@
elevated split squat - 70lb x 12@ x 2 sets
elevated split squat jumps - x10@, x 5@w/pause
db curl open hand - 35s x 12 x 2 sets
cable bar pushdowns - 110 x 15, 120 x 15, 150 x 15
rope pushdowns - 110 x 15, x15
adductor - 90 x 20 x 2 sets, 100 x 20
abductor - 90 x 20 x 3 sets
jm press off bench - x 20 x 2 sets
incline seated h-rolls - 30 x 12, 25 x 10 x 2 sets

[heathj]

15 minutes abs

Flat BB - 225 x 10, 225 x 10
225 +chains x 5, 245+chains x 3, 275+chains x 1, 295+chains x fail

Lat pulldown - 150 x 15, 180 x 10, 195 x 10, 210 x 3
-ss-
face pull - 120 x 15 x 4 sets

Incline BB - 225 x 8(partial), 225 x 4(full), 135 x 21

FM X's - 35 x 15, 40 x 15 x 2 sets
Hammer strength low row - 140 x 15 x 3 sets

DB Shrugs - 70s x 10 x 3 sets
-ss-
DB scap squeeze - 50s x 10 x 3 sets

10 min elliptical

[heathj]

Flat bb-225x14!,245x6,245x8, 275x3+1
Pullups-x5,x8,x8
Face pull-70x15x4
Cable row-150x15x4
Bb shrug-135x15x4
Standing one arm chest fly-40x12x3

[heathj]

Monday -

2 mile run on treadmill

20 minutes core

Flat DB - 100s x 15, 15, 12
Pullups - x 12, x 9.5, x 8
Flat BB - 225 x 10, 6, 6
Cable rows - 135 x 15 x 3 sets
Face pulls - 80 x 12 x 3 sets
DB Shrugs - 70s x 12 x 3 sets
Bent over reverse flys - 25s x 8 x 2 sets

[heathj]

20 min elliptical
20 min core

flat bb -
225 x 6, 245 x 8, 245 x 8, 265 x 6, 225 x 16!

face pull - 80 x 15, 100 x 15 x 3 sets
-ss-
pullups - x 6 x 3 sets
-ss-
1-arm tricep extension - 70 x 10@, 90 x 10@ x 3 sets

incline alt. db press -
95s x 10@, x8@

FM x's - 30 x 15

[heathj]

20 minutes stepmill (5 intervals 30 sec work:90 sec rest)

2leg glute bridge x 20+30 sec static hold, alternating glute bridge x 20, 1leg glute bridge x 10@

foam roll x 5 min

db rdl - 30s x 10 x 2
db curl - 30s x 10@

1leg kb rdl - 35 x 10@ x 2
db hammer curl - 55s x 10@, 60s x 10@
db front raise - 40s x 10 x 2

trx high row/y's/w's - x 10 x 2 sets

bosu ball 1leg rdl - x 15 x 2 sets
bb curl - 60s x 20 x 2 sets
h-rolls - 25s x 12 x 2 sets

forearm sup curl/pron curl - 60 x 12 x 2 sets
forearm rotate db - 20s x 10@ x 2
reverse forearm curl - 40 x 20

hip abduction/adduction - 90 x 20/20 x 2 sets

[heathj]

Bought a mountain bike and did 13 hours of exercise last week!

Today:

30 minutes core

Flat BB -
225 x 10
265 x 6
225 x 12
135 x 30

HS pulldown -
180 x 8, 8, 10

HS face pull -
180 x 12 x 3 sets

1-arm chest fly -
50 x 10 x 3 sets

lat pulldowns -
135 x 15 x 3 sets

pullups -
x 8, x 6, x 5
-ss-
cable flys -
50s x 12 x 2 sets