September 28 - Lower Body

Rack Pulls
135x5 (45x5)
185x5 (55x5)
225x5 (75x5)
275x5 (95x5)
315x5 (95x5)

Reverse Lunge w/Front Squat Grip
115x8 (45x8)
135x8 (45x8)
145x8 (45x8)

Hip Thrusters
BWx3x15 (3x15)
Superset w/Good Mornings
95x3x8 (15x3x10)

Knee Raise/Straight-leg Raise
3x10 (3x10)
Superset w/Back Extension
+25x3x10 (BWx3x10)

September 26 - Ultimate

Double-header on Saturday with Team Schaefer. We played pretty short on guys, I think we had 3 subs for the two games.

16-15
7(8?)-15

Two losses to start the season. I think we were out there for a good 4 hours running around. Maybe more than I wanted too...

September 25 - Full Body

Back Squat (The last 5 sets were done as a "cluster")
185x5
225x5
265x5
275x1
285x1 (Old PR)
295x1
305x1
315x1 (PR)

Push-Ups w/feet elevated
3x12
Superset w/One arm DB Row
60x12
Superset w/DB Lunges
60sx3x6

Landmines
+45x5/side
+25x5/side
+25x5/side
Superset w/Supine No-Money w/bands
3x5/5 sec holds

September 23 - Upper Body

Bench Press (DB Bench)
185x3 (15x5x5)
205x3
225x3
245x2
265x1

Superset w/Pull Ups (Band Assisted)
+45x3 Chins (5x3)
+45x3 Chins
+45x2 Wide Pulls
BWx5 Wide Pulls
BWx5 Wide Pulls

Inverted Row, Overhand Grip
+25x8 (BWx3x8)
BWx10 Feet Elevated
BWx10 Feet Elevated

Superset w/Standing Overhead Press
95x8
115x8
125x8

Band Resisted Ab Rollout (No Band)
3x8 (3x8)
Superset w/Lying Shoulder External Rotation (Band resisted)
15x3x10 (3x10)

September 22 - Lower Body

Rack Pulls (Back Squat)
185x5 (45x5)
235x5 (45x5)
275x5 (55x5)
275x5 (60x5)

Reverse Lunge w/Front Squat Grip
95x8 (30x8)
115x8 (30x8)
135x8 (30x8)

Nat. Glute-Ham Raise
BWx3x8 (BWx3x8)
Superset w/Back Extension
BWx10 (BWx3x10)
+35x10
+25x10

Hip Thrusters
BWx15 (BWx3x15)
BWx15
+95x15
Superset w/Pallof Press
15x3 (5x3)
25x3 (5x3)
35x3 (10x3)

September 20 - Full Body

Front Squat
135x4 (45x5)
155x4 (45x5)
175x3 (45x4)
185x2 (45x4)
195x2 (45x3)

1-leg DB RDL
40x2x10 (10x3x10)
Superset w/Alt. Low Incline DB Bench Press
60x2x6/side (10x3x6/side)

Inverted Row
BWx6 (BWx6)
+25x6 (BWx6)
Superset w/Split Stance Cable Lift
10x2x8/side (2x8/side)

Ultimate for 2 hours!

September 18 - Full Body

I got Megan to work out with us today. I'll put her numbers in parenthesis so we can track progress...

Box Squat
185x6 (45x6)
205x6 (45x6)
215x6 (55x6)
225x6 (45x6)
Superset w/Feet elevated Push Ups
BWx3x12 (3x8 not elevated)

1-arm Bent-over Row
60x3x12 (15x3x12)
Superset w/Walking DB Lunge
40x6 (15x6)
45x6 (15x6)
45x6 (15x6)

Landmines
25x5/side (EZ curl)
30x5/side (EZ curl)
35x5/side (EZ curl)
Superset w/DB Rear Raise
15x3x10 (10x3x10)

Barbell Complex
65 - 10-5 reps Back Squat, Overhead Press, Front Squat, Bentover Row

September 16 - Upper Body

Bench Press
225x3
225x3
225x3
215x3
215x3

Superset with Chin Up
+35x3
+40x3
+45x3
+45x3
+45x3

Inverted Row w/feet elevated
3x8
Superset w/Standing Overhead Press
95x8
115x8
115x8

Ab Roller
3x8
Superset w/Side Lying Shoulder Extension
10x10
15x10
15x10

September 15 - Lower Body

Does anyone else workout these days?!?

Rack Pulls
315x3
315x3
315x3
315x3
315x2

Reverse Lunge w/Front Squat Grip
95x8
115x8
115x8

Nat. Glute-Ham Raise
BWx3x8
Superset w/Pallof Press
30x3 10 sec holds
30x3
35x3

To answer the earlier question, Jim did work out with me today...

Went to the driving range to pick up my hybrid and hit 50 balls afterwards... Can I call that cardio?

September 14 - Ultimate

About 1.5-2 hours of Ultimate. I didn't play the whole time, but I got some good running in. The heel still sucks, but it was cool to meet the rec team I'm going to be with for the Fall.

September 11 - Upper Body

Bench Press
225x3
230x3
235x3
245x2 (and a half!)
240x2 (Another half!)

Superset w/Chin Up
+35x5x3

One-arm DB Push Press
50x3x8
Superset w/Inverted Row (feet elevated)
BWx3x8

Ab Roller
3x10
Side-lying DB Shoulder Extension
10x3x10

September 6-8 - A constant workout

Sept. 6:
Start with an hour of running pass patterns with the brother around 7pm. Move to Triton Sports for another hour of racquetball.

Sept 7:
An hour and a half of racquetball with my dad and brother around noon. Move to Olympia Hills for a round of 18. I played with the dad's clubs which were a bit different than mine, and ended with a 64 on the front and a 49 on the back. It was pretty god-awful, but it was nice to break out of the funk a bit and make par 3 times on the back 9. Improving by 15 strokes was nice as well...

Sept 8: Triton Sports
Dynamic Warm-up

Power Step-ups
3x10

Hang Snatch
45x6
89x6 (we were adding kg's)
111x6

Front Squat
115x5
135x5x3

Band-Resisted Glute-Ham Raise
2x12
1x10

Foam-rolling... then off to the airport.

September 3 - Upper Body

"Ballistic" Push-ups
BWx4 between each set of Bench Press

Bench Press
135x8
175x8
190x8
205x7

Chin Ups
15

Ab Roller/Push Up/Inverted Row Circuit
BWx12 of eachx5 times through with minimal rest.

Barbell Complex:
Back Squat/Overhead Press/Front Squat/Romanian Deadlift
8/7/6 reps with no rest in between.

September 1 - Squat & Complexes

I didn't want to do a separate post, but I did 3 sets of this complex on Monday:

Back Squat
Good Morning
Overhead Press
Front Squat
Hang Clean
Romanian Deadlift
Inverted Row
Push Up

The complex includes everything back-to-back doings 8 of each. First complex was just an olympic bar, second added 20 lbs. and third was with 95 lbs and was a total failure (well, partial failure).

Ok, so on to Tuesday's workout:

High Box Squat
135x4
185x4
225x4
275x4
315x4

Squat Jump
45x4
45x4
45x4
45x4

Front Squat
155x6
175x6
175x6
175x6
135x20

Single-Leg Leg Curl
45x3x8
Superset w/Chin Up
BWx3x8

Barbell Complex
Back Squat
Good Morning
Overhead Press
Front Squat
Bentover Row
Romanian Deadlift

1 - sets of 8 w/45lbs
2 - sets of 7 w/45lbs
3 - sets of 6 w/55lbs