Cardio

2.15 miles...faster pace than the 2 miles I ran the other day, but I didn't pay attention to time.. somewhere in between 17 and 18 minutes.

Overhead Press- Strong 15, Week 2

Overhead Press
85/5, 105/4, 125/3, 135/2, 140/1, 150/1, 160/1, 135/11

Incline Smith Machine- 350 Method
170/23, 170/13, 170/10 (46 total reps, +2 from last time)

1 Arm Triceps Pushdowns (underhand grip)
35/13 each side, 35/13 each side

DeFranco Incline YTW (shoulders)
My buddy told me about these, so I decided to give them a try.  I used a 15lb DB for the first set and a 10lb one for sets two and three, all sets using various reps. The best part...no shoulder pain.

Pec Deck
3 sets of 10...again, no shoulder pain, so maybe I can work this and the YTW's in to hit chest and shoulders more.

Abs
Planks: 1:00
Hanging Knee Raises: 5 sets, various reps, very short rest
 

Hex Bar Deads- Strong 15, Week 2

Hex Bar Deads- Strong 15, Week 2

215/5, 255/4, 300/3, 345/2, 365/1, 375/1, 390/1, 325/10
    * Protocol calls for 3 reps in the last set, but I felt good, and since I wasn't really doing anything else tonight, I banged out 10 good reps.

Lying Hamstring Machine
110/12, 110/12, 110/12 

Back & Cardio

Chins
12, 10

Kroc Rows
105/12 each side, 105/10 each side

T-Bar Row Machine (underhand grip)
135/5 (bad form, though), 115/7, 115/7

Chins
6 (almost 7)

Lat Pulldown Machine
160/10, 160/10

Chins
3 - yup, time to quit.

Cardio
2 mile run/jog

Morning Zerchers (2PRs)

Zercher Squats
bar/15, 138/5, 188/3, 228/1, 248/6 (6RM), 193/15 (15RM)

     * I was leaning way forward during the last two reps of 248. That 15 rep set was killer...my abs were burning!
        The PRs were good ones today... went from a 243/5RM to a 248/6RM and a 183/15RM to a 193/15RM. 

Planks
1:30

Quick Workout

Worked out in the apartment gym.

Chins
12, 10, 8

Pallof Press & Standing DB Curls (alternating sets)

PP:      70/10 each side
Curls:  30/12 each side (alternating arms per rep)
PP:      70/12 each side
Curls:  30/12 each side (alternating arms per rep)
PP:      70/12 each side
Curls:  30/12 each side (alternating arms per rep)

Cardio
1.5 miles...didn't pay attention to time... slower jog/run 

Overhead Press- Strong 15, Week 1

Overhead Press

175 plug in weight.

85/5, 105/4, 125/3, 135/2, 140/1, 150/1, 155/1, 125/13

Incline Smith Machine- 350 Method

170/22, 170/12, 170/10 (44 total reps, +2 from last time)

Cardio

Jogged/slower 1 mile run.. a little under 8 minutes, just to get some cardio in. 
 

Hex Bar Deads- Strong 15, Week 1

I've been in a rut with deads and OHPs lately, so I'm going to run Strong 15 for both of those exercises.

I used 430 as my plug in weight.

Hex Bar Deads- Strong 15, Week 1

175/5, 215/4, 255/3, 300/2, 345/1, 365/1, 375/1, 300/3 (all sets were easy, as they should be in Week 1) Felt good/refreshed deadlifting again. It also didn't hurt that I had a chiropractor appointment this morning, and I always feel great after those.

Chins
13 (haven't done 13 in quite some time)

Triceps Pushdowns (double pulley)
150/14, 150/10, 150/8

1 Arm Bar Curls
30/13 each arm, 30/9 each arm

Planks
2:00

* Good workout.
 

OHPs again, Chest, Back, & a little bit of Cardio

Cardio- ran 1/2 mile before and after the workout.

I decided to do some overhead presses again, but this time with a staggered stance. As I increased the weight, the stance felt a little strange and I wasn't sure if I was doing it properly.

Overhead Press- Staggered Stance
96/5, 136/3, 156/1, 176/1, 146/5

Kroc Rows
100/13 each side, 120/9 each side, 100/11 each side (great session. 13 & 9 may be PRs at those weights)

Incline Smith Machine- 350 Method
170/21, 170/12, 170/9 (42 total reps...same total, but +1 in the first set and -1 in the last set)

T-Bar Row Machine (underhand grip)
115/10, 115/8, 115/8 (these felt strong) 

Zercher PR, Overhead Press, Incline Smiths

Zercher Squat
bar/15, 138/5, 188/3, 228/1, 258/1, 278/1, 293/1 (PR), 208/8
    293 was a solid PR. I haven't slept well at all lately, so I ran out of gas after the 8th rep of 208. Still happy, though, because of the 1RM.

Overhead Press
95/5, 135/3, 165/1, 165/2; drop set: 155/4, 135/3, 95/8

Lying Hamstring Machine
110/10, 110/10

Incline Smith Machine- 350 Method
170/20, 170/12, 170/10 (42 total reps...solid starting point for a new weight)

Like I said, poor sleep all week. All in all, I can't complain about this workout. 

 

Off Regular Schedule until next week....workout in my building's gym

My apartment building has a hotel type gym. Good for certain things, but you aren't squatting, deadlifting, overhead pressing, or benching in it. It does have a Smith Machine, though, so for me, doing chest there isn't an issue. I am going to resume my more regular lifting schedule next week. Today, though, I decided to utilize my building's gym.

Bodyweight: 214 (light....not myself lately, so I've lost about 5 pounds this week)

Chins
12, 10, 7

Incline Smith Machine- 350 Method
165/25, 165/15, 165/10 (50 total reps. Goal met. Move up the weight next time.)

Chins
9

Preacher Curls
(not sure what the weight of the bar is, but I did one "heavy" set of 7 reps and then did a drop set of lighter weight of 11 reps each over 2 sets)

Planks
2:00

Mile PR

6:30 (2 second PR)

Zerchers Keep on Rollin'

Zercher Squats
bar/15, 133/5, 183/3, 223/1, 253/1, 273/2 (2RM), 183/15 (15RM)

Incline Smith Machine- 350 Method
165/24, 165/14, 165/10 (48 total reps.....same as last time, almost had the 49th rep, but couldn't lock out)

Olympic Bar Curls
93/10, 93/9 (haven't done these in a while)

Lying Hamstring Machine
110/12, 110/10, 110/10

1 Arm Standing DB Triceps Extension
30/12 right, 30/11 left, 30/10 each arm

I planned on doing some deadlifting tonight, but for whatever reason, the hex bar was a popular instrument this Friday night.

After doing 24 reps in the first set of inclines, I thought I would easily get 50 total. But, those second two sets were tougher than I expected.

With the 1 arm standing tri's.....the left was noticeably more difficult than the right tonight.

1 Mile PR

6:33.... nice little 2 second PR!

Tuesday Workout

Chins
12, 10, 9

Kroc Rows
100/10 each side, 100/10 each side, 100/8 each side

Overhead Press
93/10, 133/5, 143/8, 163/3

Incline Smith Machine- 350 Method
165/22, 165/15, 165/11 (48 total reps.....+2 from last time)

T-Bar Row Machine (underhand grip)
115/8, 135/5, 135/5

Planks
2:00