Push Day

1)Bench Press:
Warmups sets, then 95x6/100x6/105x5/110x5

2)Seated dumbbell overhead press:
30x8/35x8/Handstand pushups-2 sets of 6

3a)Dips:
0x10/15x7/15x7

3b)Roman chair leg raises:
3 sets of 12

Finisher:

5 minutes, as many rounds as possible:
5 pushups on handles
15 mountain climbers each leg
20 double unders
4 rounds

Upper Body Pull

1) 1 arm DB row:
40x10/50x8/55x6/55x7

2) Weighted neutral grip pullups:
20x6/20x6/20x4/ Rope pullups-0x6/0x6

3)Cable row:
 90x8-8-8

4a)EZ bar curl/cable curl
2 sets of 10 each

4b)Single leg calf raise

Finisher:
30 seconds jump rope/ mixed with double unders
15 seconds battle ropes
8 ab wheel rollouts
5x

Handstand Pushups

Upper Body Push Workout

1. Barbell Push Press:
Warmup sets, then 85x6-95x4-4-4

2. Dumbbell incline chest press:
50x6-45x6-6

3. Feet elevated close grip pushups:
2 sets of 10

4a. Cable tricep pushdown
3 sets of 10

4b. Dumbbell lateral raises
3 sets of 8, last set "run the rack"

Lower Body Circuit

Hip is still bothering me a little, so I did a very light workout today just to do something. Not being able to squat or deadlift is driving me crazy, and I HATE it!

1 arm dumbbell snatch: 3 sets of 5
Barbell snatch: 2 sets of 5

Single leg squats to bench: 2 sets of 6

Circuit 1:
Leg press x15 reps
Standing calf raise x15
Jump rope 30 seconds
4x

Circuit 2:
Overhead walking lunges x16
Bench Hopovers x16
Leg raises x10
3x

I'm Back!

After a light week last week and no leg training, it felt so good to be back to lifting heavy!!! Still have some hip pain, so I may not be able to do legs yet this week....which really sucks. I already miss my squats!

Here was today's upper body workout:

1a)Bench Press:
4 sets of 6 with 95lbs(Since I didn't bench press all last month, I didn't go super heavy)

1b)Wide grip pullups:
4-4-5-5

2a)Handstand pushups on handles:
4 sets of 5

2b) Neutral grip pullups:
9-7-7

3a)Dips:
3 sets of 10

3b)Tbar row, wide grip:
3 sets of 8 with 45lbs

Finisher circuit:
15-20seconds each with rest between circuits as needed
Battle ropes, mt climbers, squat thrusts
5x ~8 minutes

Legs 4-1-12

My hip is still bothering me, so I was going to try to take it easy....and then I realized that for me, there is no "taking it easy"! When I'm at the gym it's hard for me not to have the mindset of "go hard or go home."  So I'll be taking a week off from heavy lifting this week, with a lot of walking, stretching, foam rolling, and some light weights.

1) 22"inch box jumps(wish I had a higher box to jump on): 10-8-6

*A few sets of light RDLs and leg extensions*
2)Squats:
Warmup sets then, 155x4-165x4-165x4-135x8 (using a narrower stance than normal)

3a)Step ups:
60x10-60x10/One set of bulgarian split squats x15 each leg

3b)Standing calf raises
3 sets of 15

Tabatas:
Alternating between squat thrusts and double unders