Training through Tuesday, 05/25

Thursday 05/20:

AM - 30 min of Yoga

PM - Gym

Neutral Grip Pulldown: 190lbs x 12 + 4, 3, 3, 3, 4
Chest Supported Row: 150lbs x 10 + 4, 3, 4, 3, 4
Floor Press: 205lbs x 8 + 2, 2, 2, 2, 3
Hulk Claps: 105lbs x 15 + 4, 4, 4, 4, 4
Upright DB Row: 60lbs x 12 + 4, 4, 4, 4, 5
Cybex Rear Delt Raise: 105lbs x 15 + 4, 3, 4, 3, 4
EZ-Bar Tri Extension: 75lbs x 12 + 4, 4, 4, 4, 4
Hammer DB Curls: 55lbs x 11 + 4, 3, 3, 3, 3


Friday 05/21:

AM - 22 min of Yoga

PM - Gym

RDL: 320 x 5, 330 x 5, 340 x 5, 350 x 5, 365 x 5
Natural Glute/Ham Raise: BW+5lbs x 8 + 3, 2, 3, 3, 3
Lying One Leg Curl: 60lbs x 12 + 4, 3, 3, 3, 3
One Leg Press: 200lbs x 10 + 3, 3, 3, 3, 3
Cybex Machine Squat: 290lbs x 8 + 3, 3, 3, 3, 3
Seated Calf Raise: 100lbs x 12 + 5, 4, 5, 4, 4
Front Calf Raise: 100lbs x 10 + 4, 3, 4, 3, 3
One-Leg Cybex Calf Raise: 95lbs x 12 + 4, 4, 4, 4, 4
Hanging Leg Raise: BW x 8 + 3, 3, 3, 3, 3

I didn't work out at all over the weekend. I was on-call for work, so I took it easy with the exercise. Went out, had some good sushi and some beer. Fun stuff, but I overdid it a bit. I need to clean out the system for a week or so.

Also, despite taking it easy, I feel totally beat up this week. I have some kind of weird muscle pull in my hip flexor/lower ab area that's been bothering me. It was really painful on Monday, but today it wasn't too bad. I was able to get through yoga and the gym without any issues. I'm sure it'll pass in a few days. Just one of those annoying things with your body when you don't know how it happened.


Monday 05/24:

Chins: BW+35lbs x 8 + 3, 3, 3, 3, 3
Seated Row: 210lbs x 12 + 3, 3, 3, 3, 3
Flat Dumbbell Press: 100lbs x 10 + 3, 3, 3, 3, 3
Dumbbell Fly: 65lbs x 10 + 3, 3, 3, 3, 3
Free Motion Shoulder Press: 110lbs x 15 + 4, 4, 5, 4, 4
Dumbbell Laterals: 42.5lbs x 17 + 4, 4, 4, 4, 5
Reverse Cable Tricep Extension: 80lbs x 16 + 5, 4, 4, 4, 4
Cybex Preacher Curl: 95lbs x 12 + 3, 3, 3, 3, 3


Tuesday 05/25

AM - Yoga for 22 min.

PM - Gym

Front Box Squats: 235 x 5, 240 x 5, 245 x 5, 250 x 5, 255 x 4
Front Box Squats (Myo Reps): 195lbs x 8 + 3, 1, 3, 3, 3
Leg Extension: 160lbs x 15 + 4, 4, 4, 4, 4
Hip Thrust: 215lbs x 8 + 3, 2, 3, 3, 3
Seated Leg Curl: 255lbs x 12 + 3, 3, 4, 3, 4
Cybex Calf Raise: 240lbs x 10 + 4, 4, 4, 4, 4
Standing Calf Raise: 460lbs x 8 + 3, 3, 3, 3, 3
Dragon Fly: BW x 8 + 3, 3, 3, 3, 2

Kind of disappointed in today's workout, but I'm going to make up for it this weekend. My new Prowler arrived, so I plan on doing a few sessions of that.

No sprints today either. It's raining at the moment and the track I usually run on is a dirt track. Plus, with the whole hip flexor thing, I figure I might want to back off the sprints for a few days until it feels better.