Friday October 3rd & the Weekend

Friday I did Legs & Back:

My leg exercises were the same as previously except I bumped up weight on some of them (i.e. 35lb dbs for calf raises, 20lb dbs for lunges, etc.) But here are my pull up numbers:

Reverse Grip Chin Ups - 17 reps
Wide Grip Pull Ups - 16 reps
Close Grip Overhand Pull Ups - 15 reps
Switch Grip Pull Ups - 20 reps

Reverse Grip Chin Ups - 18 reps
Wide Grip Pull Ups - 10 reps
Close Grip Overhand Pull Ups - 12 reps
Switch Grip Pull Ups - 18 reps

So I improved in everything once again, which is awesome. I have one more week before another rest week.

I did my anaerobic drills on Saturday, but they didn't last two long. I think it was a combination of doing Legs & Back at 11pm the night before and then not warming up as long as I would have normally (I was trying to squeeze the workout in between Conference sessions), but I slightly pulled both quads. At first I just thought they were sore or tight from doing legs just 16 hours before, but about 10 minutes into my sprints I had to pull up because of the pain. I was doing really well, too. They are still sore today, but I hope to be able to do my sprints tomorrow.

Goals for the week -

Mon:
AM - Anaerobic
PM - Chest, Shoulders, Tris

Tues:
AM - Cardio
PM - Basketball

Wed:
AM - Speed
PM - Back & Biceps

Thurs:
AM - Plyometric
PM - Volleyball

Fri:
AM - Rest
PM - Legs & Back

Sat:
Kenpo/Cardio/Rest

Updating

So Tuesday was just a basketball day as my legs were pretty toast, along with beginning a new commercial project. So that means little to no time. I did play basketball that night though.

Wednesday I didn't do my anaerobic due to time, but I did get in my lift.

Back & Biceps:
Wide Pull Ups - 17 reps
Lawnmowers - 20 reps w/35lb dumbbells
Twenty Ones - 21 reps w/25lb dumbbells
One Arm Cross Body Curl - 12 reps w/ 30lb dumbbells
Switch Grip Pull Ups - 16 reps
Elbow Out Lawnmowers - 15 reps w/35lb dumbbells
Standing Bicep Crurls - 12 reps w/30lb dumbbells
One Arm Concentration Curls - 12 reps w/30lb dumbbells
Corn Cob Pull Ups - 7 reps
Reverse Grip Bent Over Rows - 13 reps w/35lb dumbbells
Open Arm Curls - 10 reps w/25lb dumbbells
Static Arm Curls - 16 reps w/30lb dumbbells

BREAK

Towel Pull Ups - 15 reps
Congdon Locomotive - 40 reps w/30lb dumbbells
Crouching Cohen Curls - 9 reps w/30lb dumbbells
Corkscrew Curls - 8 reps w/30lb dumbbells
Chin Ups - 10 reps
Seated Back Flys - 11 reps w/30lb dumbbells
Curl Up/Hammer Down - 8 reps w/35lb dumbbells
Hammer Curls - 9 reps w/35lb dumbbells
Max Pull Ups (close grip chinnies) - 8 reps
Superman - 5 reps @ 10second holds
In & Out Hammer Curls - 12 reps w/30lb dumbbells, 4 reps w/25lb dbs
Strip Set - 8 reps/35lb, 8 reps/30lb, 8 reps/25lb, 8 reps/20lb

Matched or improved every exercise except Chin Ups, which I dropped down 5 reps! But I had upped my weights on the bicep exercises before hand, so the arms were fairly toast.

I also played tennis Wednesday night, but it wasn't much exercise as we were playing rotating doubles and a couple people weren't very good and I was very rusty. So it was a lot of standing around with 2 hit rallies. Doesn't exactly break a sweat, but it was still fun. Its been so long.

Today I will be doing my anaerobic workout and then hopefully in lieu of yoga.