Strong 15, Week 8: Hex Bar Deads
235/5, 280/4, 325/3, 370/2, 395/1, 410/1, 420/1, 350/3
* All sets were easy.
Zercher Squats
bar/20, 133/5, 183/10, 193/10, 203/10
* Almost passed out after 203/10. Literally was light headed and had to sit down. 3 sets of 10 at decent weights are tough!!
Tuesday, December 29, 2015
Monday, December 28, 2015
Strong 15, Week 8: Overhead Press; Chest, etc.
Bodyweight: 228 (post Christmas fat)
Strong 15, Week 8: Overhead Press
bar/22, 93/5, 108/4, 128/3, 143/2, 153/1, 163/1, 168/1, 143/10
Hammer Strength Incline Press
188/12, 238/6, 238/6, 238/6
Hammer Strength Bench Press
167/9, 167/9, 167/9
Incline Smith Machine
205/8, 205/6, 205/7
DeFranco YTW's
10's/8,8,8; 10's/8,8,8; 10's/8,8,8
Neutral Grip Pull Ups (bodyweight)
10, 9
Cardio
22 minutes walking- hills
Pushups
20
Strong 15, Week 8: Overhead Press
bar/22, 93/5, 108/4, 128/3, 143/2, 153/1, 163/1, 168/1, 143/10
Hammer Strength Incline Press
188/12, 238/6, 238/6, 238/6
Hammer Strength Bench Press
167/9, 167/9, 167/9
Incline Smith Machine
205/8, 205/6, 205/7
DeFranco YTW's
10's/8,8,8; 10's/8,8,8; 10's/8,8,8
Neutral Grip Pull Ups (bodyweight)
10, 9
Cardio
22 minutes walking- hills
Pushups
20
Wednesday, December 23, 2015
Strong 15, Week 7: Hex Bar Deads; Split Squats
Strong 15, Week 7: Hex Bar Deads
185/5, 235/4, 280/3, 325/2, 375/1, 395/1, 410/1, 325/3
Split Squats (w/ 8kg Kettlebells)
10 each leg, 8 each leg, 8 each leg, 8 each leg, 8 each leg
* These are f'n hard.
185/5, 235/4, 280/3, 325/2, 375/1, 395/1, 410/1, 325/3
Split Squats (w/ 8kg Kettlebells)
10 each leg, 8 each leg, 8 each leg, 8 each leg, 8 each leg
* These are f'n hard.
Tuesday, December 22, 2015
Back, Biceps, 1 Mile Run
Neutral Grip Pull Ups (bodyweight)
13, 10, 8
Barbell T-Bar Rows
125/10, 150/7, 160/6, 160/6
Shrug Machine
380/10, 380/10, 380/10
Neutral Grip Pull Ups (bodyweight)
10
Cross Body Hammer Curls
30/10, 20/10, 15/10 (each arm, drop set)
30/10, 20/10, 15/10 (each arm, drop set)
1 Mile Run
7:11
* Felt pretty strong tonight. Tomorrow, I will do Week 7 of hex bar deads and then be off until the Monday after Christmas weekend.
13, 10, 8
Barbell T-Bar Rows
125/10, 150/7, 160/6, 160/6
Shrug Machine
380/10, 380/10, 380/10
Neutral Grip Pull Ups (bodyweight)
10
Cross Body Hammer Curls
30/10, 20/10, 15/10 (each arm, drop set)
30/10, 20/10, 15/10 (each arm, drop set)
1 Mile Run
7:11
* Felt pretty strong tonight. Tomorrow, I will do Week 7 of hex bar deads and then be off until the Monday after Christmas weekend.
Monday, December 21, 2015
Strong 15, Week 7: Overhead Press; Chest
Strong 15, Week 7: Overhead Press
bar/25, 93/5, 108/4, 128/3, 143/2, 148/1, 158/1, 163/1, 133/13
Hammer Strength Bench Press
167/10, 187/8, 207/4, 207/4
Incline Smith Machine
205/8, 205/7, 225/4, 225/4
Pec Deck & Single Pulley Pushdowns Superset
PD 180/10, Tri 60/12
PD 180/8, Tri 60/12
PD 180/10, Tri 60/12
Cardio
20 minutes of HIIT
* Just an OK workout. Not strong, but I wouldn't say weak either.
bar/25, 93/5, 108/4, 128/3, 143/2, 148/1, 158/1, 163/1, 133/13
Hammer Strength Bench Press
167/10, 187/8, 207/4, 207/4
Incline Smith Machine
205/8, 205/7, 225/4, 225/4
Pec Deck & Single Pulley Pushdowns Superset
PD 180/10, Tri 60/12
PD 180/8, Tri 60/12
PD 180/10, Tri 60/12
Cardio
20 minutes of HIIT
* Just an OK workout. Not strong, but I wouldn't say weak either.
Friday, December 18, 2015
Pull Ups & Cardio
Neutral Grip Pull Ups (bodyweight)
13 (PR), 10
Cardio
25 minutes of HIIT- treadmill sprints
Neutral Grip Pull Ups (bodyweight)
11, 8
13 (PR), 10
Cardio
25 minutes of HIIT- treadmill sprints
Neutral Grip Pull Ups (bodyweight)
11, 8
Thursday, December 17, 2015
Strong 15, Week 6: Hex Bar Deads; Zerchers, Split Squats, Hammer Strength Inclines
Strong 15, Week 6: Hex Bar Deads
215/5, 260/4, 300/3, 345/2, 380/1, 390/1, 405/1, 345/3
Zercher Squats
bar/10, bar/10, bar/10, 133/5, 183/3, 223/1, 253/1, 283/1, 313/0
Thought I'd try 3 wheels tonight... nope. 283/1 was pretty heavy, so that was a hint. When I unracked 313, I knew I was done, so I just placed it on the safety bars in the bottom position without making an attempt at the concentric movement.
Split Squats
BW/10 each leg, 7.5's/10 each leg, 15's/8 each leg, 15's/8 each leg, 15's/8 each leg
I made myself do more of these since my Zercher session was pretty useless.
Hammer Strength Incline Press
188/15, 238/6, 238/7, 238/7
215/5, 260/4, 300/3, 345/2, 380/1, 390/1, 405/1, 345/3
Zercher Squats
bar/10, bar/10, bar/10, 133/5, 183/3, 223/1, 253/1, 283/1, 313/0
Thought I'd try 3 wheels tonight... nope. 283/1 was pretty heavy, so that was a hint. When I unracked 313, I knew I was done, so I just placed it on the safety bars in the bottom position without making an attempt at the concentric movement.
Split Squats
BW/10 each leg, 7.5's/10 each leg, 15's/8 each leg, 15's/8 each leg, 15's/8 each leg
I made myself do more of these since my Zercher session was pretty useless.
Hammer Strength Incline Press
188/15, 238/6, 238/7, 238/7
Tuesday, December 15, 2015
Back, Biceps
Neutral Grip Pull Ups (bodyweight)
12, 10, 9
Barbell T-Bar Rows
125/10, 150/6, 150/6, 150/6
Hammer Strength Rows
115/10 each side, 135/7 each side, 135/7 each side, 135/7 each side
Shrug Machine
380/10, 380/10, 380/10
Cross Body Hammer Curls
30/10, 20/10, 15/10 (each arm, drop set)
30/10, 20/10, 15/10 (each arm, drop set)
12, 10, 9
Barbell T-Bar Rows
125/10, 150/6, 150/6, 150/6
Hammer Strength Rows
115/10 each side, 135/7 each side, 135/7 each side, 135/7 each side
Shrug Machine
380/10, 380/10, 380/10
Cross Body Hammer Curls
30/10, 20/10, 15/10 (each arm, drop set)
30/10, 20/10, 15/10 (each arm, drop set)
Monday, December 14, 2015
Strong 15, Week 6: Overhead Press; Chest, Triceps, Cardio
Strong 15, Week 6: Overhead Press
bar/a lot, 88/5, 103/4, 118/3, 133/2, 153/1, 158/1, 163/1, 143/11 (11RM)
Hammer Strength Bench Press
167/10, 187/7, 187/6, 187/7
Incline Smith Machine
185/10, 205/7, 205/6, 205/7
Accessory Work
Single Pulley Pushdowns (reverse grip): 20/12 each arm, 20/12 each arm
Pec Deck: 160/12, 180/8
Single Pulley Pushdowns (regular grip): 25/12 each arm, 25/10 each arm
DeFranco YTW's: 12.5/6,6,6, 12.5/7,7,7
Seated DB Triceps Extensions: 75/10, 75/10
Cardio
25 minutes of HIIT- treadmill sprints
bar/a lot, 88/5, 103/4, 118/3, 133/2, 153/1, 158/1, 163/1, 143/11 (11RM)
Hammer Strength Bench Press
167/10, 187/7, 187/6, 187/7
Incline Smith Machine
185/10, 205/7, 205/6, 205/7
Accessory Work
Single Pulley Pushdowns (reverse grip): 20/12 each arm, 20/12 each arm
Pec Deck: 160/12, 180/8
Single Pulley Pushdowns (regular grip): 25/12 each arm, 25/10 each arm
DeFranco YTW's: 12.5/6,6,6, 12.5/7,7,7
Seated DB Triceps Extensions: 75/10, 75/10
Cardio
25 minutes of HIIT- treadmill sprints
Sunday, December 13, 2015
Friday, December 11, 2015
Strong 15, Week 5: Hex Bar Deads; Zerchers- 7RM
Strong 15, Week 5: Hex Bar Deads
215/5, 260/4, 300/3, 345/2, 365/1, 380/1, 390/1, 325/3, 325/3
Zercher Squats
bar/10, bar/10, bar/10, 133/5, 183/3, 223/1, 253/7 (7RM)
253/7 is a nice 7RM. The last rep was sloppy, but I got it. The set overall felt really good.
Bodyweight Split Squats
10 each leg, 10 each leg, 10 each leg
Neutral Grip Pull Ups (bodyweight)
11
215/5, 260/4, 300/3, 345/2, 365/1, 380/1, 390/1, 325/3, 325/3
Zercher Squats
bar/10, bar/10, bar/10, 133/5, 183/3, 223/1, 253/7 (7RM)
253/7 is a nice 7RM. The last rep was sloppy, but I got it. The set overall felt really good.
Bodyweight Split Squats
10 each leg, 10 each leg, 10 each leg
Neutral Grip Pull Ups (bodyweight)
11
Wednesday, December 9, 2015
Back
Neutral Grip Pull Ups (bodyweight)
almost 13 (PR)
One Arm T-Bar Rows
50/10 each side, 75/8 each side, 85/5 each side, 85/5 each side
Barbell T-Bar Rows
150/6, 150/6, 150/6, 150/6
Shrug Machine
360/10, 360/10, 380/10
Neutral Grip Pull Ups (bodyweight)
9
Seated DB Curls
30's/10, drop set, 20's/10
30's/10, drop set, 20's/10
Cardio
1/2 mile run, basketball
almost 13 (PR)
One Arm T-Bar Rows
50/10 each side, 75/8 each side, 85/5 each side, 85/5 each side
Barbell T-Bar Rows
150/6, 150/6, 150/6, 150/6
Shrug Machine
360/10, 360/10, 380/10
Neutral Grip Pull Ups (bodyweight)
9
Seated DB Curls
30's/10, drop set, 20's/10
30's/10, drop set, 20's/10
Cardio
1/2 mile run, basketball
Tuesday, December 8, 2015
Strong 15, Week 5: Overhead Press; Chest, Triceps, Cardio
Strong 15, Week 5: Overhead Press
bar/25, 88/5, 103/4, 118/3, 133/2, 138/1, 153/1, 158/1, 133/14 (14RM)
Hammer Strength Incline Press
188/12, 238/6, 238/6, 238/6
Hammer Strength Bench Press
167/9, 167/8, 167/7
Pec Deck
160/10, 160/10, 160/10
Seated DB Triceps Extensions
70/15, 75/11, 80/8
Pulley Crunches
150/40
1 Mile Run
7:22
* Also did some cardio yesterday- 1 mile run and 1.5 miles HIIT
bar/25, 88/5, 103/4, 118/3, 133/2, 138/1, 153/1, 158/1, 133/14 (14RM)
Hammer Strength Incline Press
188/12, 238/6, 238/6, 238/6
Hammer Strength Bench Press
167/9, 167/8, 167/7
Pec Deck
160/10, 160/10, 160/10
Seated DB Triceps Extensions
70/15, 75/11, 80/8
Pulley Crunches
150/40
1 Mile Run
7:22
* Also did some cardio yesterday- 1 mile run and 1.5 miles HIIT
Friday, December 4, 2015
Strong 15, Week 4: Hex Bar Deads; Zercher Squats 5x5
Strong 15, Week 4: Hex Bar Deads
175/5, 215/4, 260/3, 300/2, 345/1, 370/1, 380/1, 300/3, 300/3
Zercher Squats
bar/15, 133/5, 183/3, 223/1,
243/5, 243/5, 243/5, 243/5, 243/5
* Wow. What a 5x5!
Bodyweight Split Squats
10 each leg, 10 each leg, 10 each leg
* Dying. After the first set, I didn't know if I was going to live.
175/5, 215/4, 260/3, 300/2, 345/1, 370/1, 380/1, 300/3, 300/3
Zercher Squats
bar/15, 133/5, 183/3, 223/1,
243/5, 243/5, 243/5, 243/5, 243/5
* Wow. What a 5x5!
Bodyweight Split Squats
10 each leg, 10 each leg, 10 each leg
* Dying. After the first set, I didn't know if I was going to live.
Wednesday, December 2, 2015
Back
One Arm T-Bar Rows
50/10 each side, 75/7 each side, 85/5 each side, 85/6 each side
Barbell T-Bar Rows
125/10, 140/7, 150/6, 160/5
Concentration Curls
30/12 each arm, 30/10 each arm, 30/10 each arm
Pulley Crunches
150/31
50/10 each side, 75/7 each side, 85/5 each side, 85/6 each side
Barbell T-Bar Rows
125/10, 140/7, 150/6, 160/5
Shrug Machine
360/10, 360/10, 360/10Concentration Curls
30/12 each arm, 30/10 each arm, 30/10 each arm
Pulley Crunches
150/31
Tuesday, December 1, 2015
Strong 15, Week 4: OHP; Chest, Triceps
Strong 15, Week 4: Overhead Press
bar/20, 88/5, 103/4, 118/3, 133/2, 138/1, 143/1, 153/1, 123/16 (16RM)
Hammer Strength Bench Press
147/10, 187/7, 207/4, 207/4, 207/4
Hammer Strength Incline Press
238/6, 238/6, 238/6
Neutral Grip Pull Ups (bodyweight)
11
Seated DB Triceps Extensions
60/15, 70/12, 80/8
DeFranco YTW's
10/7,7,7; 12.5/5,5,5; 12.5/7,7,7
* Good workout, but I was tired pretty quickly due to the weight loss/lack of food from the apple cleanse.
bar/20, 88/5, 103/4, 118/3, 133/2, 138/1, 143/1, 153/1, 123/16 (16RM)
Hammer Strength Bench Press
147/10, 187/7, 207/4, 207/4, 207/4
Hammer Strength Incline Press
238/6, 238/6, 238/6
Neutral Grip Pull Ups (bodyweight)
11
Seated DB Triceps Extensions
60/15, 70/12, 80/8
DeFranco YTW's
10/7,7,7; 12.5/5,5,5; 12.5/7,7,7
* Good workout, but I was tired pretty quickly due to the weight loss/lack of food from the apple cleanse.
Subscribe to:
Posts (Atom)