May 10 - Lower Body

A)Sumo Deadlift
95x4
135x4
185x3
225x2
275x2
315x2
335x1 (not a 1RM, but I was feeling like form was not quite perfect at this point)

B1)Single Leg Squat
15x8/side
40x8/side
40x8/side
B2)Nordic Curl
3x8

C)Horizontal Wood Chop
3x10/side w/iso hold on 10th rep

(Yeah, I know my workout posting has been an absolute fail lately... And, I feel bad that I couldn't keep up with the density of Kirk's workouts while doing baseball and Ultimate, but it is what it is.)

May 7 - Upper Body
A)Standing Barbell Press
95x2
105x2
135x2
145x1
155x1 (Pretty much the 1RM)

B1)Standing Barbell Press
135x2
115x3
95x10
B2)Single Arm Bentover Row
70x8/side
75x8/side
75x8/side

C1)Push Up
3x12
C2)Chin Up
3x6

D1)Supine No Money
2x3x10s hold
D2)Plank
1x2:30
1x1:30

May 5 - Lower Body
A)Front Squat
45x4
95x3
135x3
185x2
225x1
245x1
255x1
275=Buried
225x2
195x3
185x5

B1)RFESS
45x3x8/side
B2)Back Extension
45x3x10

C1)Ab Wheel
3x8
C2)Hand Switches
3x10/side
C3)Anti-Rotation Press
3x6/side
C4)3-Point Extension Rotation
3x6/side

May 3 - Upper Body

I realize now that I completely skipped writing in my lower body workout from last Thursday... oh well... it was similar to the last one but without the machines.. I did front squats in the place of the leg presses and some RFESS's in the place of the leg extensions...

Today I tried to get back into training my upper body. I've been having some issues with the elbow/shoulder, but things turned out ok today:

A) Standing Overhead Press (barbell)
45x8
95x8
115x8
115x6

B1) Upright Row
60x10
70x10
70x8
B2) DB Front Raise
15x3x10

C1) Triceps Pushdown
60x8
50x12
50x10
C2) DB Hammer Curl
35x3x8/side

I could remember the rest of Kirk's workout here, as I wasn't planning to lift this morning... but I felt better than expected while I was at the gym. We had Ultimate games on Saturday and Sunday and I played a little baseball Sunday too. I expected to be rundown, but that wasn't the case....

It does look like the vertical pressing wasn't too bad on the shoulder, so I might stick with that for a while.. I need to get stronger than 115 anyway!