Chest

Unilateral DB Floor Press

50/10 each side, 60/10 each side, 70/8 each side, 80/4 each side, 80/4 each side

Incline Smith Machine

185/10, 225/4, 225/4, 225/5

* Doing floor presses one handed solves the problem of getting heavier weights into position.

Back & Run

Chins
12

Kroc Rows
105/9 each side, 120/6 each side, 120/6 each side

Chins
10, 7, 7

T-Bar Row (underhand grip)
115/6, 115/6, 115/7

1 Mile Run
7:29

Shoulders

I only had time for a quick lift today, so I decided to do OHPs and some seated DB presses.

Overhead Press
95/10, 136/5, 156/1, 166/3 (3RM), 156/5, 156/4

DB Overhead Press (seated)
60's/8, 65's/8, 70's/5

* I'm going to start listing my OHP PR's on my Personal Records page. Even though I'm pretty sure I did 165/5 a couple of years ago, I am counting today's 166/3 as a 3RM. The days of 165/5 occurred prior to my back and shoulder injuries, so they are antiquated at this point.

* DB presses felt good.. it's been forever since I've done them. Years before this blog, I was able to do 100's for 3, but I also didn't OHP at all back then. No way would I be able to work back up to that weight after hitting OHPs first in a given workout.

Squats & Deads

Zercher Squats
bar/10, bar/10, 138/5, 188/3, 228/4 (4RM), 238/3 (3RM), 238/4 (4RM)

Hex Bar Deads
135/10, 225/5, 315/5, 405/2, 365/5

Pallof Press
40/10 each side, 50/10 each side, 60/10 each side

* Solid workout. Set a 4RM and a 3RM, and then beat them both on my last set. Whenever that can be done, how much can I complain? Deadlifts felt good, even though I am sure they suffered a bit having done them after squats.

Got Inspired... did the 1 mile run after all

Beautiful day today... got inspired this evening to do the 1 mile run at the track.

7:26. Not too bad at all.

Chest, Arms, Cardio

Incline Smith Machine Press
135/15, 185/10, 225/7, 245/1 (225/7 is a rep PR. Tried 245 on short rest. I also wanted to leave something in the tank for DB Floor Presses)

Dumbbell Floor Press
45's/15, 55's/10, 60's/8, 70's/6 (A friend recommended these after discussing my shoulder injury with him. They felt pretty good, so I am going to start doing them and see how it goes. I could definitely see getting the weight into position becoming a problem if I try to go heavy.)

Barbell Curls
47 pound barbell: 25, 15, 10, 10 (very short rest in between sets, arms were shot by the end)

1 Arm Triceps Pushdows
30/10 each arm, 30/10 each arm, 25/15 each arm

Cardio
My legs felt a little heavy today, so I knew that I wasn't going to set a new 1 mile PR about .4 mile in. So, I turned it into an interval session.

Back & Run

Kroc Rows
105/10 each side, 115/7 each side, 120/5 each side, 120/6 each side
     * My left wrist has been bothering me lately, so I was losing the left handed grip. I had to keep putting the dumbbells down and resetting on that side.

Chins
10, 8, 7

Lat Pulldowns
160/10, 160/8, 160/8

1 Mile Run
7:18 (PR!)
   16 seconds less than last time and I wasn't even that tired. Normally, I can barely stand up when I am done, but I felt like I could have kept up the pace for quite some time tonight. I don't know why there was such an extreme improvement between sessions, but I'm not complaining. The next session will determine whether or not tonight was an anomaly.

Standing DB Curls
30/10 each arm,  35/6 each arm, 35/6 each arm

Zerchers & OHPs

Horrible night of sleep last night... less than 4 hours. Sigh.

Zercher Squats
bar/11, bar/11, 138/5, 188/3, 228/1, 248/1, 193/9 (9RM)
   * I was originally thinking about doing 248 for a 3RM, but I knew that I would never make it after the first rep. 193/9 was a good 9RM, though. I could have done more reps.

Overhead Press
93/10, 133/5, 183/0 (so, so close, but couldn't lock out), 153/5, 153/5, 153/5
   * Man, I thought I had that 183 rep, but I just stalled before lock out. Getting closer, though.

Planks
Regular- 2:00

* Can't really complain about the workout because of the lack of sleep. I wonder if I would have been able to get 183 if I slept normally. Maybe, maybe not, as I have had plenty of good workouts on little sleep.

1 Mile Run

Hit the track today... 7:34 (one second faster than yesterday's treadmill run)

Deads, Chest, Run

Hex Bar Deads
150/10, 240/5, 330/5, 380/6 (was hoping for more, but I started to lose grip at rep 4 for some reason- first time that's ever happened with the hex bar)

Incline Smith Machine Press
135/10, 185/10, 225/6, 225/6, 225/6

1 Mile Run
7:35....getting better each time!

Back & 1 Mile Run

I'm back to normal with my basketball twice per week schedule, but I still want to throw in some 1 mile runs here and there.

Kroc Rows
100/10 each side, 110/7 each side, 110/7 each side, 120/5 each side
    * 120 is the heaviest dumbbell in the gym, so if I start getting good at these, I'll just have to up the reps.

Bodyweight Chins
9, 7, 7

T-Bar Row Machine (underhand grip)
115/6, 115/6, 115/6
     * I didn't like how my lower back felt doing regular T-Bar rows, so I am switching back to the machine.

DB Hammer Curls
25/21 each arm

1 Mile Run
7:44 (4 seconds less than last time) 

Zercher Squat (2RM Video) & OHPs

Zercher Squat
bar/11, bar/11, 138/5, 178/4, 208/3, 228/2, 253/2 (2RM), 193/8

    Video: 253/2

    
I think the form looks pretty good. Feel free to disagree.

Overhead Press
98/10, 138/5, 158/3, 158/3, 158/3

Pallof Press
45/10 each side, 45/10 each side, 45/10 each side

Depth Jumps
16

Deads & Back

Hex Bar Deadlift
135/10, 225/5, 315/5, 365/3, 405/1, 365/10 (tied 10RM)
    That set of 365/10 was exhausting! I was breathing heavily and had to sit down for a bit afterward. I forgot that I did 365/10 before, so I thought this was a new 10RM. Had I checked beforehand, I would have done another rep to make another RM. Oh well.

Kroc Rows
100/9 each arm, 105/7 each arm, 105/7 each arm

Bodyweight Chins
8, 8, 6 (much more difficult after rows)

EZ Bar Curls
70/15

Pallof Press
35/10 each side, 35/10 each side, 35/10 each side

Depth Jumps
16 

* Very good workout.

Hoops & Presses

I had an impromptu hoops session at the start of my workout tonight. Generally, I don't do cardio before I lift, but they needed one more guy, so I just played. After a few games, I did overhead presses & Smith Machine inclines.

Overhead Press
98/10, 138/3, 158/1, 163/3, 163/3, 148/6
   * Much more difficult after playing basketball, as expected.

Smith Machine Incline Press
185/10, 225/4, 225/4, 225/5 drop set to 185/8

Two Zercher PRs

Zercher Squats
bar/10, bar/10, 138/5, 188/3, 228/1, 258/1, 272/1 (1RM), 188/10 (10RM)
   * I felt really refreshed after the week off from squatting, so I decided to try a new 1RM. I had the phone all set up to record it, or so I thought. When I picked it up after nailing the 1RM, there was no video. That was very disappointing because I wanted to see how the form looked. In any event, it felt strong enough, as did the 188 10RM. I could have probably done a couple of more reps.

Pushups
31

Cardio
1/2 mile run in 4 minutes. This was very difficult to do after squats, so instead of the full mile, I cut it short here and did some elliptical.

Pushups
30, 20