Two Zercher Squat PRs!

Zercher Squats
bar/15, 133/5, 183/3, 223/1, 253/1, 268/1, 288/1 (1RM), 223/10 (10RM)
      * I felt strong tonight, so I decided to go for a new 1RM. It went up pretty easily. I'm wondering if I could have gotten 300. 223/10 is also a nice 10RM.

Incline Smith Machine- 350 Method
165/22, 165/13, 165/11 (46 total reps.....+5 from last time!)

Concentration Curls
35/10 each arm, 35/10 each arm, 35/8 each arm

1 Arm Standing DB Triceps Extension
25/15 each arm, 25/15 each arm

* Great workout with the two squat PRs and the +5 reps in the incline! 

1 Mile PR

6:35

I felt really loose tonight and light on my feet. Wasn't even that tired afterward.

Shoulders

Overhead Press
93/12, 133/3, 153/1, 183/0 (just can't get this), 153/5 (5RM), 153/5, 153/3, 143/5

Hammer Strength Shoulder Press
210/7, 210/7, 210/6

Incline Smith Machine- 350 Method
165/20, 165/11, 165/10 (41 total reps.....+2 from last time)

Planks
Regular 1:30, (30 seconds rest), Yoga 30 seconds

Single Pulley Triceps Pushdowns
60/20

Planks
Regular 1:10


(1 Mile Run yesterday... ~6:45) 

Squats and such

Hex Bar Deadlift
135/10, 225/5, 315/10
   *Didn't really feel like going heavy, so I used them sort of as a warmup for squats.

Zercher Squats
133/5, 183/3, 223/3, 253/3 (3RM), 233/8 (8RM)
   * Felt good.

Chins
11, 10

Kroc Rows
100/10 each side, 100/10 each side, 100/10 each side

Chins
6

Planks
2:00

Curls
Did 3 one handed sets in a Max Rack

1 Mile Run (Did this yesterday.... 6:52)

Shoulders & Chest

Overhead Press
98/12, 138/5, 158/4 (4RM), 158/4, 143/7

Hammer Strength Shoulder Press
190/10, 210/7, 210/7

Incline Smith Machine- 350 Method
165/17, 165/13, 165/9 (first time with this weight...39 total reps)

Single Pulley Triceps Pushdowns
70/12, 75/8, 75/8

* Decent enough workout. I haven't been motivated with the one mile runs lately for whatever reason. I'll start off OK, then just stop at the half mile point because I don't feel like doing it any longer. I have been playing a lot of basketball lately, so my cardio should still be OK. I wish I knew why I haven't felt the mile lately because I was going really well with it... hope I get it back soon.

Squats, Chest, Abs

Zercher Squats
bar/10, bar/10, 138/5, 188/3, 228/2, 258/1, 208/10 (10RM)
     +20 pounds on the 10RM. Also would be +10 pounds on a 9RM.

Incline Smith Machine- 350 Method
155/25, 155/14, 155/11 (50 rep goal met...will try 165 next time to see how we start)

Pallof Press 
60/10 each side, 60/10 each side, 70/10 each side

Lying Hamstring Machine
90/21, 1 minute rest, 90/12

Back

Pressed for time today, so I did a higher rep/shorter rest workout.

Chins
12

Kroc Rows
100/12 each side, 120/8 each side, 120/5 each side drop set to 80/10 each side
   * I had a lot of trouble gripping the 120's today.

Chins
7, 5 (short rest in between sets)

T-Bar Row Machine (underhand grip)
90/10, 1 minute rest, 90/10

Lat Pulldown Macine
120/15, 1 minute rest, 120/15

EZ Bar Curls
60/20

* Felt weak tonight... didn't eat beforehand, which is definitely the main reason.

Shoulders/Chest

Overhead Press
98/10, 138/5, 158/1, 168/3 (tied 3RM), 173/2 (tied 2RM), 138/10 (calling it a 10RM)

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

Incline Smith Machine- 350 Method
155/22, 155/14, 155/13 (49 total reps... +1 rep from last time)

Single Pulley Pushdows
50/20

* Good workout... did some cardio afterward, too.  

Deads, Squats, Krocs

Hex Bar Deadlift
135/10, 225/5, 315/5, 365/2, 415/4
    * These felt OK, but not great. I was happy with how the set of 415 was going, and thought I would go for 5, but the 4th rep was a sloppy, so I just put it down.

Zercher Squat
133/5, 183/3, 223/3, 243/5 (5RM), 263/2 (2RM)
    * Two more PRs!

Kroc Rows
80/16 each side, 120/8 each side, 120/8 each side
    * I love these.

Accessory Stuff

Bodyweight: 220

Worked out in my apartment building gym.

Incline Smith Machine- 350 Method
155/22, 155/14, 155/12 (48 total reps... +2 reps from last time)

Chins
10, 9, 7

Lat Pulldown Machine 
3 sets, low weight, high reps 

Double Pulley Pushdowns- 350 Method
70/20, 70/15, 70/15 (barely got 15 on the third set)

Concentration Curls
30/15 each arm, 30/10 each arm

* I was going to run, but at the .2 mile point, I realized that I just had no desire to do it, so I stopped. :)

Tomorrow, I will be back in the regular gym for deads, squats, and Kroc rows.
 

Shoulders & Run

Overhead Press
98/12, 138/5, 138/5, 138/5, 138/5, 138/6

Seated DB Overhead Press
75's/5, 75's/5, 75's/5

1 Mile Run
6:45

Mile before Basketball

6:46

Tough. Then played basketball. Cardio central tonight!

Sunday Night Quick Workout

Running
.75 mile @ 9.0 MPH

Chins
11

Running
.25 mile @ 9.5 MPH

Incline Smith Machine- 350 Method
155/21, 155/13, 155/12 (46 total reps... +2 reps from last time)

Chins
9

* Used the gym in my building... perfect for this type of workout.

Three Zercher Rep PRs, Chins, Chest, etc.

Big workout tonight....

Zercher Squats
bar/12, bar/12, 133/5, 183/3, 223/8 (8RM, by 20 pounds!), 243/3 (3RM), 243/3, 243/4 (4RM) 
  * My mind was ultra focused tonight on repping out with 223. After that, I decided to keep it going and try 3 sets of 3. Ended up setting a 3RM, only to beat that same weight with a 4RM two sets later. Beast session for me... how do I make my mind always think like this???

Chins
11, 9, 7

Incline Smith Machine- 350 Method
155/21, 155/13, 155/10 (44 total.. good starting point with this weight. Will stay there until I get 50 total reps over the three sets)

Lat Pulldown Machine
180/10, 190/6, 190/6

EZ Bar Curls
55/30, 30 second rest, 55/15

Pallof Press
60/10 each side, times three.