Training Log: Entry 632

Got a long one for today.  Recording 4 workouts.  After the RE workout, I had to leave on business for 6 days.  Holed up in a crappy "gym" that only had DBs up to 80lbs and a smith machine.  Brought all my bands and other goodies to try to compensate.

RE Upper

Bench press 165+chains
20,8,6
2 board press of 185+chains
7,5,5,5
Trap bar raises
4x10
Pull-ups
15,7,6,5,5,4
Band Pull-aparts w/average superset with CG EZ bar curls
10/10, 10/8, 10

 

ME lower

Band Good Morning
Warmed up with combinations of lights, averages, and minis.  Ended up using 1 average, 2 lights and 2 minis for 2x5
DB split squat w/80lb DBs
3x5
DB SLDLs w/80lb DBs
3x10
Band pulldown w/average
3x20
Neck harness w/50
10,10,5

 

ME upper

DB press w/70lb DBs (5 minutes rest between sets)
15,15,16
DB strict press w/50lbs
6,6,6,5
Band pulldown w/2lights
20,20,15,20,15
Unilateral neutral rip band rows w/light+mini
4x15
Note: Keeping notes to a minimum, but this movement was awesome.  Got a great stretch in my lats.  Just like my previous lat row, but done one arm at a time. 
EZ bar curls w/65lb
15,15,10,8
Band pull apart w/average
1x20

 

DE lower
DB set-ups w/80lb DBs
5,10,5
Note: Platform too unstable to do any effective work.
Band Good mornings w/average band
25,20,15,12
SL unilateral standing reverse hyper?
2x50
Notes: Basically looping a band through the pull-up bar, sticking my foot through so it catches the heel, and then slinging the leg back in a reverse hyperish movement.  Found out my left hamstring is much weaker than my right, as it started to fatigue at 30.  I might try to research this movement more, and see what I can do with it.
Saxon side bends w/20lb DBs
4x5
Neck harness w/50
10,10,8
DB shrugs w/80lb DBs
2x20

 

Used this time to deload.  Got the EFS Basic Training book, and read through it on my break.  Got a lot of great ideas from it.