Back

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

Chins
10/7, 10/7, 10/6 to BW/3

T-Bar Row Machine (underhand grip)
90/12, 90/12, 90/12

Chins
BW/7

Seated Row Machine (pulley)
120/10, 90/8 (paused), 90/8 (paused), 90/8 (paused)

Chins
BW/5

Hex Bar Shrugs
225/10 to 135/10

Accessory Work

Planks
1:00, 1:00, 1:00, 1:00, 1:00

One Arm Pulley Pushdowns, Reverse Grip
30/20 each arm, 40/15 each arm, 50/8 each arm

DB Preacher Curls
30/13 each arm, 30/13 each arm, 30/13 each arm

DeFranco YTW's
12.5's/7,7,7; 12.5's/7,7,7; 12.5's/7,7,7

Morning Run

4.5 miles in a little under 44 minutes.

Slowed down the pace, just to make sure I'd last.

I'm going to do some accessory work tonight, back on Wednesday, and Deads/Squats on Thursday or Friday.

Strong 15, Week 7: Overhead Press

Overhead Press: Strong 15, Week 7
bar/15, bar/15, 95/5, 110/4, 125/3, 140/2, 155/1, 160/1, 170/1, 145/8
     * I don't feel as strong as I'd like to with these...not sure if I am doing anything but being stagnant. We'll find out during testing week in about a month.

Incline Smith Machine- 350 Method
175/22, 175/12, 175/10 (44 reps...+2 reps from last time)

Pec Deck
150/10, 170/7, 170/8

Strong 15, Week 6 Deads, Zercher Squats

Strong 15, Week 6 Hex Bar Deads

215/5, 255/4, 300/3, 355/2, 390/1, 400/1, 410/1, 350/5

Zercher Squats

bar/15, 133/5, 183/3, 238/3, 238/3, 238/3, 238/3, 238/3

* Good workout... felt solid throughout.

Strong 15, Week 6: Overhead Press

Bodyweight: 219

Overhead Press: Strong 15, Week 6
bar/20, bar/16, 93/5, 108/4, 128/3, 138/2, 163/1, 168/1, 173/1, 148/8. Eh... didn't feel very strong.

Weighted Chins
10/8, 10/7, 10/6, 10/6, 10/7

Incline Smith Machine- 350 Method
175/20, 175/12, 175/10 (42 reps...+2 reps from last time)

Pec Deck
160/8, 160/10, 160/10

DeFranco Incline YTW (shoulders)
10's/7,7,7; 12.5's/6,6,6; 12.5's/6,6,6

Running

Last week: 3 miles, 27:00

Tonight: 4 miles, 36:00. Right leg feels pretty tight.

The goal (I think) is to get to 6 miles. Don't really care about the time...just making 6 miles without stopping.

I have a tight schedule this week, so I am not sure when I will be able to run again. I am only going to be able to lift twice: tomorrow and probably Friday. That means I will cut out a lot of back and accessory work and focus on the Strong 15 stuff. For back, I will probably only do chins.

Strong 15, Week 5 Hex Bar Deads & Zercher Squat PR

Strong 15, Week 5 Hex Bar Deads

215/5, 255/4, 300/3, 355/2, 375/1, 390/1, 400/1, 335/3

Zercher Squats

bar/15, 133/5, 183/3, 223/1, 243/1, 273/1, 303/1 (PR!)

     I don't know what the 303 rep looked like, but it felt like I nailed it! 300 was my year end goal so I am pretty pumped!!!!

 

Back

Cardio
2 miles, 16:00

90 minutes later I lifted weights.

Kroc Rows
100/14 each side, 110/11 each side, 120/6 each side

Chins
10/6, 10/5, 10/5, BW/9

Lat Pulldown Machine
170/8, 170/8, 170/8

EZ Bar Curls- Drop Set
65/20, 45/10, 35/10, 25/10

Abs
5 sets of hanging knee raises, various reps in each set

Strong 15, Week 5: Overhead Press & Accessory Work

Overhead Press: Strong 15, Week 5
93/5, 108/4, 128/3, 138/2, 158/1, 163/1, 168/1, 138/10 (almost 11, couldn't lock out)

Incline Smith Machine- 350 Method
175/20, 175/11, 175/9 (40 reps...first time using this weight)

Seated DB Triceps Extension
25/20 each arm, 25/15, each arm, 25/13, each arm

Pec Deck
140/10, 140/10, 160/10

DeFranco Incline YTW (shoulders)
10's/7,7,7; 10's/7,7,7; 10's/7,7,7

Cardio
22 minutes on the elliptical 

5x5 Zerchers

Zercher Squats
bar/15, bar/15, 133/5, 183/3, 233/5, 233/5, 233/5, 233/5, 233/5
    * Solid enough.

Single Pulley Pushdowns
65/20, 55/15, 45/20 
    * Just for some triceps isolation. 

Back, Bi's, Abs

Chins
12

Kroc Rows
100/13 each arm, 100/13 each arm, 100/10 each arm

Weighted Chins
10/5, 10/5, 10/5   

T-Bar Row Machine (underhand grip)
100/10, 100/10

Lat Pulldown Machine
160/9, 160/9

Seated DB Curls
15's/31, < 1 minute rest, 15's/16

Abs
Planks: 1:00, 0:30 rest, 1:00, 1:00 rest, 1:00

OHPs & Deads- Strong 15, Week 4

Back from San Francisco. Great trip. I didn't do any workouts in the hotel gym, but I did do a lot of walking. Didn't gain much weight, either, surprisingly enough.

Overhead Press: Strong 15, Week 4
93/5, 108/4, 128/3, 138/2, 148/1, 158/1, 163/1, 128/13

Hex Bar Deadlift: Strong 15, Week 4
175/5, 215/4, 255/3, 300/2, 355/1, 375/1, 390/1, 310/5 (protocol is for 3, decided to bang out 5)

Incline Smith Machine- 350 Method
170/25, 170/15, 170/11 (51 reps.. +3 from last time...move up to 175 next time)

Pec Deck
140/10, 140/10, 140/10

DeFranco Incline YTW (shoulders)
10's/7,7,7; 10's/7,7,7; 10's/7,7,7

Hex Bar Deads- Strong 15, Week 3

215/5, 255/4, 300/3, 345/2, 375/1, 390/1, 400/1, 345/10

    * Like last time, I banged out a set of 10 in the last set because I knew I wasn't going to do anything else in the workout.

Overhead Press- Stong 15, Week 3

A little change of plans.... overheads tonight, deads tomorrow, some accessory work on Friday. SF early Saturday morning. 

Overhead Press
88/5, 108/4, 128/3, 138/2, 148/1, 158/1, 168/1, 143/9

Incline Smith Machine- 350 Method
170/23, 170/15, 170/10 (48 total reps, +2 from last time)

Zerchers & Back

Zercher Squats
bar/15, 138/5, 188/3, 228/5, 228/5, 228/5, 228/5, 228/5
     * Felt like doing 5X5 tonight. Solid session. Form seemed fine. 

Chins
12, 10, 8

Kroc Rows
100/10 each arm, 100/10 each arm, 100/10 each arm
   * Much more difficult after 3 sets of chins!

Lat Pulldown Machine
170/8, 150/12, 150/11

Abs
Planks: 1:30
Hanging Knee Raises: 5 sets, various reps

Standing DB Curls
Drop Set: 30/12 each arm, 22.5/12 each arm, 15/12 each arm 


I am going to do some running tomorrow and then hit Week 3 on the Strong 15 for both deads and OHPs on Thursday. After that, I am going to San Francisco for Labor Day and will be back to resume with Week 4 either next Wednesday or Thursday. Time permitting, I'll do some running and maybe some light lifting in the hotel gym.