October 2, 2015 Upper Body

• DB Incline: 115*7 110*7
• Sternum Pullups: 12, 8, 5
• Unilateral DB Standing Press: 65*10
• Chest-Supported Rows: 135*6 135*5
• DB Unilateral Flat Bench: 95*9
• Ab-Wheel: 9, 9

Quick session, got 20 total reps on sternum pullups first two sets.   Enjoyed ab-wheeling earlier in week, did it again here. 

October 1, 2015 Lower Body

• Squats: 315*1 340*1 365*1
• Front Squats: 225*1 250*1 275*1 295*1
• DL Double overhand: 315*1 365*1 385*1/2 sooooo close
• DL Mixed Grip: 40581 425*1
• Seated Calves: 125*10 135*10
• Dead Bugs: 10, 10

Taking it easy here, was a bit fatigued for some reason.  I was so f'ing close to getting the 385 double overhand; it slipped out of my grip about 2" from lockout. 

September 29, 2015 Upper Body

• Flat Bench (pinkies on band): 225*5 245*3 265*2
• Pendlay Rows: 145*6 165*5 185*3 185*4
• BTN Press: 135*6 135*6
• Pullups: 95*1, 1, 1, 1
• DB Reverse Flyes: 25*8 30*5
• Ab-Wheel: 10, 10

Trying to take it a little easier on the benching, right shoulder is still irritated.  It's one of those things that if I just didn't do any direct chest work for a couple weeks it'd be fine, but I just don't want to do that, so I deal with minor irritation for four weeks instead.  Threw in some ab-wheel as well.  

September 28, 2015 Sprinting

• 110m: 1
• 100m: 1,1,1
• 200m: 1
• 110m: 1
• Total: 720m

 Awful winds, figured I might as well do a 200 since my 100 times were shit.

September 26, 2015 Sprinting

• 110m: 1
• 100m: 3

Just a quick sprint session here, going to focus on 110s starting week after this coming one I think. 

September 25, 2015 Upper Body

• DB Incline: 115*5 110*7 100*7
• Sternum Pullups: 12, 8, 6
• Unilateral DB Standing Press: 65*10 70*6
• Cable Rows: 120*10 150*6
• DB Unilateral Flat Bench: 95*9

REALLY busy with school work this weekend, and have a really frustrating project I'm working on.  I'm not one of those people that channels that stuff into better gym performances, it usually just distracts me, as was the case here. 

September 23, 2015 Sprinting

• 110m: 2
• 100m: 12.25, 12.25, 12.35
• 110m: 1

MASSIVE headwind.  I remember now, THIS is why it's hard to sprint in the autumn, there's these awful headwinds, or swirling wind-sheer that crosses the track.  Absolutely killed me here, felt like I was running face-first into a wind-tunnel.   Ugh.  

September 22, 2015 Upper Body

• Bench Press: 225*3 250*3 
• Bench Press Paused Reps, No Arch: 250*1, 1, 1
• Pullups: 95*1 95*1 95*1 95*1
• Push Press: 185*1 205*1 right shoulder sore
• BB unilateral T-Bar Rows: 135*6 right shoulder still sore
• Cable Reverse Laterals: 25*6 right shoulder
• Standing cambered curls: 65*10

woooooo right shoulder is still sore, won't be hitting my upper body again until Friday, hopefully that helps things recover.  NOT doing dodgeball this week, need to rest.  Probably going to do some sprinting tomorrow since the weather will be warm, and those days are hard to come by after mid-September.  Then take Thursday off to rest for a while.

September 21, 2015 Legs

• Squats: 315*3 350*1 365*1
• Front Squats: 250*1 275*1 300*1
• Deadlift (double overhand): 315*2 365*1
• Deadlift (mixed grip): 405*1 posterior chain, hips, ass, bruised & exhausted
• BB Calf Press: 315*10 335*10

Needed to take it easy here, really bruised up from football, especially lower body.  Hopefully no dodgeball this week helps me recover faster. 

September 20, 2015 Football

• Flag Football: 50 minutes

Good times!  Knees are really bashed up from a couple dives I had to make, my right ass is one giant bruise and both hips are bashed up from diving as well.  Field is built over a parking garage so it's concrete underneath the turf.  It hurts, but in a good way.  We won, and 0 receptions given up. 

September 18, 2015 Upper Body

• DB Incline: 115*6 110*7
• Sternum Pullups: 20*7 20*8 20*7
• Unilateral DB Standing Press: 65*10 70*6
• Close-Grip Pullups: 10, 8
• DB Unilateral Flat Bench: 90*10
• Paloffs: 100*10

Yeah definitely need to take a few weeks off from dodgeball, my right shoulder is really sore right now.  It's too bad it's on Wednesday, it's literally the worst day of the week that it could be because it piggy-backs on my upper & lower workouts earlier in the week and just over-fatigues or interrupts recovery too much.  Hopefully a couple weeks off fixes most of that.

September 17, 2015 Sprinting

• 110m: 2
• 100m: 12.15, 11.90 with stumble @ 50m, 11.90

baaaaaaaaaaaaaaaaaaah.  GREAT weather, probably last day of the year I'm going to have that's this warm.  Stumbled a tad at 50M on that one attempt, it was more like going flat footed on one side, still hit 11.90.  If I wasn't slightly fatigued from dodgeball last night would've had a new PR here.  The dodgeball also keeps me from fully recovering from leg workouts earlier in the week...I think I need to take a few weeks off from dodging.  

September 16, 2015 Dodgeball

• Dodgeball: 90 minutes

Tried to take it easy.  Good sprinting weather isn't going to last much longer and I want to be fresh. I took it easy on my legs this week (need to find where I put that notebook page).  I tried to do the same here with dodgeball. I have a hard time laying off though.  

Quick note

Lost a page from my notepad for this week, it was loose...I may have put it in a pile of paperwork or something, I'll put it in here when I find it. It was for the 13th-16th.   I actually turned 34 on the 15th...kind of crazy.  This time next year I'll have spent half my life working out...kind of crazy

September 11, 2015 Upper Body

• DB Incline: 115*6 110*9 
• Sternum Pullups: 12, 7, 5
• Unilateral DB Standing Press: 65*10
• BB Rows: 185*3 225*3 235*3
• DB Unilateral Flat Bench Press: 85*10
• DB Reverse Laterals: 30*8

Good session, hitting 12 first sets of sternum pullups pretty regularly now.  

September 09, 2015 Dodgeball

• Dodgeball: 90 minutes