Shoulders, Chest, Run

Overhead Press
98/10, 138/5, 158/1, 168/1, 178/1 (PR), 148/7
    * I am calling 178 a PR because it is my current PR...post-back and shoulder injuries. I did manage 183 before said injuries, but since I have to train differently now, I am calling the 178 a 1RM.

Seated DB Overhead Press
70's/9, 75's/5, 75's/6

Incline Smith Machine- 350 Method
165/17, 155/13, 135/20
    * Since going heavy, and even variation of exercise, isn't going to happen for me with chest any time soon, I decided today that I am going to train the incline Smiths with high reps, namely the 350 Method. Proper execution of the 350 Method requires one to use the same weight throughout the three sets of 50 total reps. I wasn't sure where to start, but obviously 165, and even 155, were too heavy. I will probably go with 145 next time.

Single Pulley Pushdowns- 350 Method
50/20, 50/17, 50/13 (success!)

1 Mile Run
6:47... second time ever under 7 minutes!

Back, Abs, Biceps, Run

Chins
12
  
Kroc Rows
105/11 each side, 120/8 each side

Chins
9, 8

T-Bar Rows (underhand)
125/5, 125/5, 125/5

Planks
2:15
 
Chins
8

EZ Bar Curls
50/30, 30 seconds rest, 50/15

Run
I wanted to try the 6:40 mile again, but at about 1/2 mile or so, I realized that there was no way that I'd be able to keep up that pace, so I just stopped. A few minutes later, I decided to try 1/2 mile at 9.5 MPH, which would be a 6:19 mile pace. I did complete the 1/2 mile, but it was really, really tough.

Hex Deads & Zercher Squats (PR)

Hex Bar Deadlift
135/10, 225/5, 315/5, 365/3, 405/5
    * My back just feels so much better now that I have been deadlifting every two weeks. Tonight felt really good, too. I haven't done 405/5 in a long time.

Zercher Squats
138/5, 138/5, 188/3, 228/1, 258/1, 283/1 (PR!)
    * Getting closer to the 300 mark!

Shoulders & Chest

Overhead Press
98/12, 138/5, 138/5, 158/3, 158/3, 158/3

Incline Smith Machine Press
135/15, 185/7, 225/4, 225/4, 225/4

Seated Overhead DB Press
70's/7, 70's/5, 70's/5

:/  Weights felt heavy.. haven't been able to do much pushing lately because of the shoulder, so I'll just chalk it up to that. 

Big Mile PR

I wasn't planning on running a mile tonight, as I played basketball. For a warmup, I decided to set the treadmill at 9.0mph and see how long I could last. I ended up going a full mile at that speed, which is a 6:40 time and a HUGE PR!!!

Back & Mile PR

Chins
13
 
Kroc Rows
105/12 each side, 120/7 each side, 120/6 each side

Chins
9

T-Bar Rows (underhand)
115/7, 115/8

Chins
7

EZ Bar Curls
50/35

1 Mile Run
7:01 (PR!.. almost in the 6's!)

Squats

Zercher Squats
bar/15, 138/5, 188/3, 228/5 (5RM), 198/9 (9RM)
   * 228/5 was very solid and I really felt the burn with 198/9. Good session. 

Incline Smith Machine Press
135/15, 185/7, 225/4 (kept it light because of the shoulder)

Planks
2:00

Big 1 Mile PR & Chins

1 Mile Run

7:04 (Big PR!!)

Chins

12, 10, 8, 7

* Those DB floor presses last week wrecked my shoulder. It's killing me, so I am going to have to dump them. Sigh.

Shoulders

Overhead Press
bar/15, 93/10, 133/5, 153/1, 173/2 (2RM), 143/9

DB Overhead Press (seated)
70's/9, 75's/5, 75's/4 (almost 5, couldn't lock out)

Planks
2:00

Single Pulley Triceps Pushdowns
65/13, 65/13, 65/11

* I didn't feel that particularly strong, but the results were fine. Was thinking about maybe getting 173/3, but after the second rep, I knew I was done.

Back, Bi's, Abs

Chins
12, 10

Kroc Rows
100/11 each side, 120/6 each side

T-Bar Rows (underhand)
115/7, 115/8

Pallof Press
60/12 each side, 60/10 each side 

Lat Pulldowns
160/11, 170/8

Chins
5 (much harder at this point!)

EZ Bar Curls
45/30, 30 second rest, 45/15

Mile PR

7:15 (one second PR!)

Deads, Squats, Chest

Hex Bar Deads
135/10, 225/5, 315/5, 365/3, 415/2 (felt good)

Zercher Squats
bar/13, 138/5, 188/3, 228/1, 258/2, 258/2 (2RM)

Incline Smith Machine
135/15, 185/10, 225/6, 225/6, 225/4

Unilateral DB Floor Press
70/8 right side, 70/4 left side (slipped out of my hand), 70/8 each side, 75/6 each side, 75/6 each side
(left shoulder was bothering me a little bit with these)

1 Mile Run

7:20

I moved in to a new place this past weekend, and it has a gym. Perfect for doing the mile when I wake up in the morning, so I don't have to bother with it after a lifting session. Not a gym to weight train, though, as there is no squat rack and only light dumbbells.

Back

Chins
almost 13....like 12.75

Kroc Rows
105/10 each side, 120/6 each side, 120/6 each side

Chins
9, 7, 7

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

Planks
2:00

Concentration Curls
30's/15, 30's/10

1 Mile Run

7:16 (PR)

I don't understand my body. I did this on 3.5 hours sleep and wasn't even that exhausted at the end. This isn't the first time that I've had great performances in the gym on very little sleep. Don't get me wrong, I feel like absolute garbage when I don't sleep, but for some reason I'm often able to find something when it comes to working out.

Squats & OHPs

Zercher Squats
bar/10, bar/10, 133/5, 183/3, 223/1, 253/1, 278/1 (PR), 223/6 (6RM)

Overhead Press
98/10, 138/5, 158/5, 168/3 (3RM)
 
DB Overhead Press (seated)
70's/8, 75's/5


Strong! I wasn't thinking about trying a PR today, but the warm up sets felt so good, that I figured I'd give it a shot. It was tough, but not as tough as I thought it would be. The hardest part of the workout was the 168/3 OHP. I barely got that third rep up.