Not Too Shabby

BENCH:
55lb 4/1 x10
75lb x3 
95lb x3 
110lb x3
W/foam roller:
125lb x3 
130lb x3
135lb x3 
145lb x1
155lb x1 
165lb FAIL 
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SKULL CRUSHER / TRI. EXT. / PULLOVER:
45lb x10
55lb x5
65lb x3
《》《》《》《》
FRANK'S WORK:
BENCH:
145lb x10
165lb x15
275lb x1
W/foam roller:
275lb x4
300lb x4
300lb x5
SKULL CRUSHER / TRI. EXT. / PULLOVERS:
45lb x5
65lb x7
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I'm very pleased with getting that 155lb tonight. My max was 165lb with a shoulder saver pad so I'm only 10lbs off. I don't have that pad here at home, so we used a 6" foam roller. I'm also pleased that I got 65lb with the pullovers, that's the most I've ever done. That super set was something I really liked, we used the ez curl bar.  I think I'll be keeping that in my plans!
I had wanted to do some core work, but Frank got sidetracked with cleaning some junk out of the weight room and it kind of fell apart at that point! The dog was getting antsy,  my daughter was getting antsy, and that was my cue that it was time for dinner. I'm so proud of Frank for getting that 300lb.  I think he proved something to himself tonight and I'm happy for that.

Just A Quickie

SHRUGS:
50lb DB x30
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DEADS:
95lb x10
135lb x5
155lb x3
185lb x3
205lb x5
230lb x1
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BB RDL:
75lb x10
95lb x8
135lb x6
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BB GOOD MORNINGS:
Bar x10
95lb x6
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[Hanging knee raises x5 / hanging leg raises x5] 2x 
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It was a quick, but effective session. I wanted to go to 135lb on the good mornings, but I felt some cramping in my back, so I stopped and ended with the knee and leg raises.. I'm very pleased to not only have gotten my 5 reps at 205, but one rep at 230lb. 

I Hate These

FRONT/REAR SEATED PRESS:
Bar x10 ea.
50lb x10 ea.
55lb x10 ea
(The depth on the rear press was to my ponytail, about the middle of my head)
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ARMAGEDDON:
[25lb Hammer curl x12, 15lb gladiator curl x12, 10lb bicep curl x12] 3x 
(All curls are done alternating)
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SWISS PIKE
x10, 3x 
《》《》《》《》
FRANK'S WORK
FRONT/REAR SEATED PRESS
65lb x10 ea.
70lb x10 ea.
95lb x10 rear, x8 front
《》《》《》《》
ARMAGEDDON :
30lb hammer x12 ea, 25lb gladiator x12, 15lb bicep x12
45lb hammer x12, 25lb gladiator x12, 15lb bicep x12
45lb hammer x12, 30lb gladiator x12, 25lb bicep x12
●●●●●●●●●●
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I absolutely abhor seated presses. I feel like a weak baby trying to do these, especially the rear presses. I know I'll make progress, but good gods! I can't get very deep on the rear presses.  I know part of it is because the strength isn't there, but part of it is also because my mobility needs work. The depth on these rear presses tonight was about mid head - right at my ponytail.
Not as much correct work as I should have, but we're getting there!

A Tiny Improvement

SQUATS:
Bar x10
95lb x5
115lb x3 
135lb x3
[165lb x5] 3x 
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HANGING WORK:
[Knee raises x10] 2x 
[Leg raises x5] 3x 
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SWISS BALL:
[Pike x10] 3x 
《》《》《》《》
FRANK'S WORK:
SQUATS:
135lb x10
185lb x5
[240lb x5] 2x 
215lb x5
《》《》《》《》
HANGING KNEE RAISES:
x5, x8, x10, x10
《》《》《》《》
SWISS BALL:
Plank 30 seconds
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I  feel good about my effort tonight. I had good time under tension with the 165lb and I had to work for every rep I got. I didn't make a full 5x5, so next squat day, that's the goal.  I'm also pleased that I actually managed some decent hanging leg raises. Progress of any kind is motivating. I'm proud of Frank for his effort as well. I know all too well the struggle of getting back in the game after you've slacked off. It makes it easier though when you have someone else in the fight with you and we're doing this together. I also feel good about tonight because this past Sunday I fell while working out in the yard and landed square on my back. I've been a little sore and feeling like I'm out of alignment, but I really didn't want to go to the chiropractor and start down that slippery slope again. I'm happy to say that I have no significant cramping and I got a lovely few pops and cracks while I was hanging from the bar tonight. Next stop is the foam roller parked in front of the TV  

Working Things Out

BENCH:
55lb 4/1 x10
65lb x3 
85lb x3 
105lb x3 
[115lb x5] 2x 
115lb x4
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SEAL ROWS:
20lb x15
30lb x8
50lb x3
50lb x6
30lb x8
20lb x15
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LYING TRICEP CURL (w/ez curl):
[32lb x10] 2x 
《》《》《》《》
FRANK'S WORK:
BENCH:
135lb x16
175lb x15
265lb x1
205lb x10
《》《》《》《》
INCLINED BENCH:
115lb x10
《》《》《》《》
SEAL ROWS:
20lb x20
30lb x20
50lb x10
50lb x10
30lb x15
20lb x10
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Not only are we working out, but we're still trying to work out a time that beat fits with our routine. Eating after we work out makes dinner too late. Right now that's not an issue but when school starts, it won't work for us. So it looks like it has to be dinner first, then train. I still feel guilty for taking time to do this, I wonder if that will ever change. 

The Family That Lifts Together

SEATED O.H. PRESS:
Bar, front x10 / rear x10
50lb x10 / x10
55lb x10 / x10
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BENT DB ROWS:
20lb x12 ea.
30lb x8 ea
45lb x6 ea
50lb x3 ea
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TRICEP PULL DOWNS (machine) / NARROW BENCH PUSHUPS:
18.5lbs x12 / x12
30.5lbs x12 / x12
42.5lbs x12 / x12
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PLATE PRESS / PULLOVER (on the floor):
25lb x12
35lb x8
45lb x6 
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BICEP CURLS (w/ez curl bar) 65lb x10 
SEATED OH TRI EXT (w/ez curl bar) 35lb x10
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LAT RAISE / FRONT RAISE WITH FACE PULL
5lb plates X12
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Tonight was a good night! Frank was working out with me. I'm going to forgo typing his notes here. It takes way too long to type my own! I do keep track of them in my training log though. I also had to write down someone else's notes tonight.  My daughter Emily did her own set of DB rows! The little stinker got up to 15lbs. Haha. I'm proud of her. She's even been curling the ez curl bar. She said she "won't have chicken arms for long!" I have to agree.
It was a hot, humid, sweaty session and during the plate press/pullovers, I had to contend with a vicious pitbull attacking me with kisses, but I made it through relatively unscathed. We also managed not to succumb to his fumes when his stomach was acting up. The joys of pet ownership...
Anyhoo, it was a good night and we'll chalk it up in the win column.

Picking Up Dead Things

DEADLIFTS:
95lb x10
135lb x3
155lb x3 (belt)
165lb x3
[195lb x5] 2x 
195lb x1
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SPLIT SQUATS:
Body weight x10 ea
10lb total x10 ea
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Swiss Pike x10, 2x
Fat guy  pullups x6
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Frank's routine is as follows:
DEADS:
95lb x10
135lb x10 
300 x4
195lb x8
195lb x10
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SPLIT SQUATS:
(Body weight x10 ea) 2x
●●●●●●●●●●
Fat guy pullups x10
《》《》《》《》《》《》《》
I'm pleased with my deads tonight. I didn't get the 5x5 that I was aiming for, but I'm happy with the 2 that I did get. After the deads, I immediately hung from the chin up bar and felt that lovely "pop" from my lower back. It always feels like a release from the tightening when I feel that. I was able to get some split squats in, although not with any substantial weight. The pikes on the Swiss ball did their job and hit my core and back. 
I'm also happy that Frank came down and worked out with me. It's been a while for him and it's good to see him getting back into the swing of things. Plus, it's always good to train with your better half!

Snails, Slugs and Bugs, Oh My!

KB Farmer's Carry 
70lb Total, approx. 500'
2x walking
1x jogging
1x jog/walk
1x walk
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DBL KB  RACKED CARRY
120' 1x
240' 2x
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LOG WORK:
(The log is only about 5' long. I have no idea how much it weighs. We'll ere on the side of caution and say 70lbs. It's probably more, but I don't want to take more credit than I deserve)
[Log Flip x15] 4x 
Log shoulder carry 120' right shoulder
                                   120' Left shoulder
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The log is split and its weight is very uneven.  One end seems much more solid and heavier, so flipping it gets a little hairy - it tends to bounce funny. It was from a dead pine tree, so it's not ideal, but it's all I have. I'll have to go check the other length and see if it's better quality. It's the part that was closet to the ground, so it shouldn't be as rotted as the piece I have now. I wasn't going to even use it tonight. I rolled it out of the grass and the damn thing was covered with copious amounts of slimy slugs, baby snails (which I have to admit were cute) and little pill bugs. But then I remembered the CT Fletcher video I watched today, and I said fuck it. I can either be weak or I can be strong. Now, I'm not for one second, comparing myself to Mr. Fletcher, and tonight was certainly no show of great prowess, but I'm happy with it. So, that's that. 

This is the hill that I did the Farmer's carries on. It's actually 2 hills. I walked to the top of the second one and then came back. The 500' is a total guesstimate. 

Independence Day

3 part bench (press/back/forward) x10
BENCH:
65lb x3
75lb x3 
95lb x3 
[105lb x5] 5x 
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SEAL ROWS:
20lb x10
30lb x8
36lb x6
40lb x3
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PLATE PRESS/PULLOVER:
25lb x10
35lb x8
45lb x6
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CHEST FLYS:
15lb x10
20lb x8
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Stability ball pike x10
20lb weighted sit ups x10
Leg raises x10
10lb Russian twist
Butterfly kicks x10
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Not.much to say except that I would rather celebrate independence day by making myself stronger and more capable than by getting drunk and watching sparkly explosions.  

Sweatin' and Squattin'

BACK SQUATS:
Bar, wide / mid / narrow x10 ea
95lb x3 
115lb x3 
135lb x3 (sleeves & belt from here, down)
155lb x3 
175lb x2
185lb x1
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STABILITY BALL AND BAND WORK: 
(the following set was done 2x)
Stability ball pike x10
Stability ball adducter rolls x10 ea
40lb band adducter x10 ea leg
40lb band kneeling stability x30 sec ea leg
40lb band resisted squats x15 sec, 3x
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Tonight I wanted to work up to a max squat. I'm at 185lb,  so that's pretty steady from where I was about a year ago. I'm pleases with that. Not satisfied,but pleased. I knew, from past experience, not to stress my hips too much, so I kept everything relatively light. My form on the pikes wasn't perfect, but I had never done them before. I like them though, so next time will be better. Even though the basement is cooler than upstairs, and I had a fan blowing right on me, I think I lost a gallon of sweat! Time to replenish and refuel.