Last Lifting Session of 2016

Incline DB Press
50's/10, 60's/10, 70's/10, 80's/3, 85's/3, 95's/4, 80's/8
    * Really happy with 95's/4. That's a two rep increase over last week and +1 rep over two weeks ago. To be honest, I don't remember the last time I was able to do 4 with the 95's. It's been quite some time.

Jefferson Squat
133/10, 223/5, 313/3, 333/3, 353/3 (slowly increasing the weight each time, haven't felt anything negative in the lower back)

Back
Lat PD: 190/8
BW Chins: 12, 8, 8

* Bootcamp tomorrow. Off to Montreal for New Year's from Friday-Monday.

Incline DB's, Jefferson Squats

Incline DB Press
50's/15, 60's/10, 70's/10, 80's/3, 85's/3, 95's/2, 75's/10 

Jefferson Squats
133/10, 223/5, 273/5, 323/5, 343/4 (stronger this week)

Merry Christmas!

Hex Deads, Shoulders, Back, Biceps

Hex Bar Deads
135/15, 225/5, 315/5, 365/2, 415/3  
    * Eh, nothing special. 

Seated DB Shoulder Presses
50's/12, 60's/8, 70's/9, 80's/5, 80's/4
    * Strong. Went up one rep in each of the last three sets. 
    
Back & Biceps Hodge Podge 
Kroc Rows: 100's/16 (rep max??)
Seated Row Machine: 135/8 each
PD Machine: 180/10
Neutral Grip Pull Ups: 9
Seated Pulley Row Machine: 180/9
EZ Bar Curls: 65/20
Cross Body Hammer Curls: 30's/8

Inclines & Jeffersons

Incline DB Press
50's/10, 60's/10, 70's/10, 80's/3, 85's/3, 90's/3, 95's/3, 75's/10 

Jefferson Squats
133/10, 223/5, 273/5, 293/5, 313/5, 333/4 (feel like I got the hang of them this week)

Hex Bar Deads, DB Shoulder Presses, Back

Hex Bar Deads
135/15, 225/10, 315/10, 365/5, 415/3  
    * Back to the regular gym and bar. I think this bar has a little bit more of a range of motion. My last two nights of sleep have been miserable, so I am content with this.

Seated DB Shoulder Presses
50's/12, 60's/8, 70's/8, 80's/4, 80's/3 (same as last week with the heavier sets. Happy due to the lack of sleep.)

Back Hodge Podge 
Lat PD Machine: 170/10
T-Bar Row Machine (underhand grip): 115/9
Seated Row Machine: 135/10 each
One Arm Bent Over Row w/ T-Bar Machine: 25/10 each, 35/10 each
Barbell Shrugs: 318/10

Incline DB's, Jefferson Squats, Biceps

Incline DB Press
50's/15, 60's/10, 70's/10, 90's/4, 90's/4, 90's/4, 80's/7 (not as strong as last week)

Jefferson Squats
135/8, 225/5, 275/5, 275/5, 275/5, 285/5, 285/5 (still getting a feel for these, not sure how I feel about them yet)

Cross Body Hammer Curls
30's/10 each, 30's/10 each, 30's/10 each, 30's/10 each, 30's/10 each

*OK workout, nothing spectacular, but nothing bad.

Hex Deads, Shoulder Presses, Back

Hex Bar Deads
150/15, 240/10, 330/5, 380/5, 400/5, 430/3  
    * Decided to use the lower handles on the sets of 150, 240, & 330. Switched to the higher handles on 380, 400, and 430. The issue with the lower handles is that it is extremely difficult to balance the bar when using them, despite the increased range of motion. In addition, my main gym does not have a bar with low handles so I can't always use them. 

Seated DB Shoulder Presses
50's/15, 60's/10, 70's/8, 80's/4, 80's/3 (much stronger this week, +2 reps on the 70's, +1 rep on the 80's)

Back Hodge Podge (5 exercises, 1 set each)
Bodyweight Chins: 12 (almost 13)
Barbell T-Bar Rows: 160/8
Kroc Rows: 90's/12 each
Lat PD Machine: 170/10
TRX Rows: failure

* +10 workout.

Incline DB Press & Jefferson Squats

Incline DB Press
50's/15, 60's/10, 70's/10, 80's/8, 90's/5, 90's/5, 90's/5

Jefferson Squats
135/10, 135/10, 185/8, 225/5, 225/5, 275/4, 275/4, 275/7

Incline DB Press
80's/8

* In the interest of shoulder preservation, I decided to scrap the 15 degree presses this week. I did 3 sets of 90's/5, which is more volume than I've done at that weight in quite some time.

* What's a Jefferson Squat, you ask? Good question. I never heard of it prior to my workout. In between sets of DB presses, I was thinking about how I wasn't really feeling split squats and wanted to find some other squat alternative. After doing some Googling and reading some sources that I trust, I decided to give Jefferson Squats/Deadlifts a shot. (They apparently go by either name, which I understand because the movement has elements of both a squat and a deadlift.) I must say that I like how they felt. One note, however, is that I came ill prepared with footwear tonight, so I ended up doing them in socks. The problem is that my socks kept slipping on the floor, gradually pushing my stance wider as the sets progressed. I did try 325, which I lifted off the ground with no problem. However, my feet were spreading apart the whole time, and I had to drop the weight before lock out because of that. Next week, I will wear my Cons.

Hex Bar Deads, T-Bar Rows, DB Shoulder Presses

Back from a Thanksgiving hiatus. I did my annual 8k on Thanksgiving morning and I had my best overall time by far. I can no doubt thank bootcamp for that.

Hex Bar Deads
150/15, 240/10, 330/10, 380/5, 400/5, 420/3
   * I haven't gone this heavy in months because of the 10x10 program. Dare I say these weights felt "easy"? It's kind of strange though because I used the newer 60 pound bar in my alternate gym as opposed to the beat up 45 pound bar in my regular gym. I feel that the 60 pound bar has a little bit less of a range of motion somehow, though that could just be in my head. There have been days when the 60 pound bar felt harder, so who knows....

Barbell T-Bar Rows
160/7, 160/7, 160/7, 160/7, 160/7

Seated DB Shoulder Presses
50's/10, 60's/10, 70's/6, 75's/4, 80's/3

* Good workout. Shoulders were sore because we worked them pretty hard the last two days of bootcamp. (Monday & yesterday)


* Will do Incline DB Presses, 15 Degree Incline DB Presses, and Split Squats on Friday.

Back/Legs

Neutral Grip Pull Ups
12

Kroc Rows
90/13 each, 100/11 each

Hammer Strength Seated Row
135/8 each, 135/8 each

Bulgarian Split Squats- DBs
30's each hand/10 each leg
30's each hand/10 each leg
50/8 each
65/6 each
75/6 each
85/8 each

    * I'm a little hex deaded out to be honest with you, so I decided to try these tonight. Obviously, the weight was super low, as I was just getting a feel for the exercise. I held a 30 pound DB in each hand for the first two sets, then switched to a goblet grip on a single DB for the remaining sets. I'm going to incorporate these in to future workouts with hex bar deads, but I am not quite sure how yet.

Neutral Grip Pull Ups
10

T-Bar Row- Barbell
160/7, 160/7, 160/7

Chest/Shoulders/Biceps

Incline DB Press
50's/15, 60's/10, 70's/10, 80's/10, 90's/5, 90's/4

Seated Overhead DB Press
60's/8, 60's/9, 70's/7, 70's/6

15 Degree Incline DB Press
80's/6, 80's/6, 80's/6

Seated Machine Curls
4 sets

* Good workout. Definitely stronger than last week. Happy with the 80's/10 & 90's/5 on the incline DBs. Obviously, seated DB shoulder presses were harder than they would have been had I not done the inclines first. 

Back

I decided to do an afternoon workout, since I have plans later tonight. This is the day after I did double duty (lifting in the afternoon, bootcamp at night) I think my body was communicating to me because I was pretty weak today:

Hex Bar Deads
135/15, 225/8, 315/5, 315/5, 315/5
   * 135 actually felt a little tedious, dare I say heavy? Not really heavy, obviously, but it took way more effort than I ever imagined it would. 315 actually felt heavy, which if you've followed this blog at all, you would realize that it shouldn't have felt that way. So, I decided to just do 3 sets of 5 and move on.

Kroc Rows
90's/12, 90's/12, 90's/12
  * Again, didn't feel "heavy", but it was much harder than I wanted it to be.

Lat Pulldown
160/10, 170/7, 170/7

EZ Bar Curls
80/12

The workout was what it was... the level of "better than just sitting on my ass at home". But, it wasn't anything more than that. We did hit our legs and back a lot during bootcamp last night, so it's possible that had something to do with today's performance. Oh well.

Chest, Shoulders, Biceps

Incline DB Press
50's/15, 60's/10, 70's/10, 80's/8, 90's/4

Overhead Press
95/12, 115/8, 135/8, 145/4

15 Degree Incline DB Press
75's/10, 85's/5, 85's/5

Standing Overhead Cable Curls
3 sets

* Shoulder feels fine...I made sure to not push anything and if I ever felt it slightly, I stopped. I think the answer is to just keep doing that at the expense of some volume. It is what it is at this point.

Chest, Shoulders

15 Degree Incline DB Press
50's/20, 60's/15, 70's/10, 90's/4, 90's/5

Overhead Press
98/12, 118/10, 138/5, 138/5, 138/7

Incline DB Press
65's/10, 70's/10, 80's/5, 80's/5, 80's/4

Concentration Curls
30's/15 each, 30's/12 each

Eh. Shoulder bothered me, too. Eh. 

Hex Bar Deads (Week 10, 10x10)

Hex Bar Deads

Here we are! The 10x10 week!

150/10, 240/8
320/10x10

It was pretty challenging, I must admit. I certainly wouldn't want to do 10x10 every week, that's for sure! Glad I saw it through, though. As for what's next, I haven't decided yet. I may do a few weeks of heavy weight, lower reps or I may start another 10x10 run over again at heavier weights.

Kroc Rows

80's/20 each side (just did the one set, as I was pretty spent)

Chest, Shoulders

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 90's/6, 90's/5, 90's/5

Overhead Press
bar/15, 118/10, 138/8, 138/6, 138/6

Incline DB Press
75's/8, 80's/5, 80's/6, 85's/4

Standing Overhead Cable Curls
3 sets

* Grip is better. Workout was pretty good, though I was hoping for more reps on the first set of 90's in the 15 degree press. Overhead Press was noticeably stronger, and I'm happy with 85's/4 incline on what amounted to the 15th set of the night using my shoulders.

Hex Bar Deads (Week 9, 10x10), T-Bar Rows

Hex Bar Deads
150/10, 240/8
320/8 for 10 sets

Barbell T-Bar Rows
145/10, 155/8, 160/8, 170/6, 180/5

I felt like doing deads tonight, so I'll do my upper body workout later in the week. 320/8 for 10 sets wasn't bad at all, so I am thinking 320/10x10 will be pretty smooth next week. I jammed my finger during boot camp last night, so I couldn't grip the DB's properly for Kroc rows. Therefore, I decided to do T-Bar rows.

Hex Bar Deads (Week 8, 10x10)

Hex Bar Deads
135/15, 225/8,
305/10 for 9 sets
  * Started to get difficult around set 7. I'm thinking 320 for Weeks 9 & 10.

Kroc Rows
100's/10, 100's/10, 105's/6, 105's/6
  * My left handed grip is so much weaker than my right, it's scary. The DB kept slipping out of my hand, so I decided to do the left handed reps first, and then just do the same amount of reps righty for balance. It's frustrating because I know the strength to do more reps is there, it's just the grip that prevents it.

Chest, Shoulders, Biceps

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 80's/3, 90's/1, 105's/1, 90's/7 (wanted the 105's tonight, happy with 90's/7, too)

Incline DB Press
70's/10, 80's/7, 80's/7, 80's/7 

Overhead Press
115/8, 135/5, 135/5, 135/5

Machine Curls
4 sets, AMAP, 30 seconds rest in between

Hex Bar Deads (Week 7, 10x10)

Did this on Friday.

Hex Bar Deads

warm up, 305/8 for 9 sets

I didn't do anything else because I was pressed for time. Not bad at all. My initial goal on the 10x10 week was 315, so based on this, I will do more than that in 4 weeks.

Chest, Shoulders, Biceps

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 80's/10, 90's/6, 100's/1 (got the 90's for 6, that was cool)

Overhead Press
118/10, 138/6, 138/6, 138/5

Incline DB Press
70's/10, 80's/6, 80's/7, 80's/5 
    * The Hammer Strength machine was taken, so I gave this a whirl. I liked how they felt and for now, I will do them. Hopefully, they don't bother my shoulder. We'll see.

Bar Curls
70/10, 80/10, 80/10, 80/10

Hex Bar Deads (Week 6, 10x10)

Did this last Friday, forgot to post.

Usual warm up

Hex Bar Deads
warmed up with either 135 or 185,
290/10 for 8 sets 

TRX Rows... did a bunch of sets

Last Sunday, I slept on a mattress that destroyed my back for 4+ days, so I didn't lift anything worth posting on Wednesday. I ended up missing one boot camp class, as well. All is OK now, though. 

Hex Bar Deads (Wk. 5, 10x10), TRX Back

Warmed up with hypers, leg curls, and leg extensions.

Hex Bar Deads
185/10, 290/8 for 8 sets

TRX Rows... did a bunch of sets, Tabata style

* This workout was definitely easier than most because I wasn't supersetting chins with the deads. I may continue to do this as the sets and reps on the deads increase. 

Chest, Shoulders, Arms

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 80's/10, 90's/5, 95's/3 (improvement over last week)

Hammer Strength Incline Press
180/11, 200/8, 200/8 (improvement over last week)

Hammer Strength Shoulder Press
180/7 (felt my shoulder with this, so I switched to OHPs)

Overhead Press
118/8, 118/7, 118/8 (no shoulder pain at all, and from what I recall, OHPs have never bothered me, so I will go back to doing them)

Arms
TRX biceps and triceps... first time trying the biceps..... wow!!

Hex Bar Deads (Week 4, 10x10), Neutral Grip Pull Ups

Warmed up with hypers, leg curls, and leg extensions.

Hex Bar Deads
135/10, 275/10 for 7 sets

Neutral Grip Pull Ups
5, 5, 6, 6, 8, 8

* This was a much better workout compared with last week because I took it easier with the pull ups. Going forward, I will keep this method up in order to get through the 10x10 sessions. 

Chest/Shoulders/Biceps

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 80's/10, 90's/4 (felt very strong tonight)

Hammer Strength Incline Press
180/10, 180/9, 200/6, 230/3

Hammer Strength Shoulder Press
90/10, 180/8, 180/6, 180/7

Concentration Curls
35's/10

EZ Bar Curls
70/10, 70/10

Deads (Wk 3, 10x10), Chins

Friday workout.

Warmed up with hypers, leg curls, and leg extensions.

Hex Bar Deads
275/8 for 7 sets

Chins (bodyweight)
* Did these in between sets of deads, alternated between chins and neutral grip
10, 8, 7, 7, 5, 6, 7, 6

* This was a very tough workout.

Declines, Inclines, etc.

Decline Bench Press
bar/40, 138/10, 158/10, 228/5, 208/7, 208/6

15 Degree Incline DB Press
50's/10, 70's/10, 80's/7

Hammer Strength Incline Press
180/11, 200/7, 200/6

Hammer Strength Shoulder Press
90/10, 140/5, 180/7, 180/6

Concentration Curls
35's/10, 35's/10, 35's/10

TRX Triceps
5 sets, didn't count, just went until it started burning.

OK, so this was a bad workout. Just look at my numbers. Only 80's/7 on the inclines!! Only 180/7 & 6 on the shoulders! Only 228/5 on the decline (I failed in the middle of 6.) To make matters worse, I really feel my never healing, always injured shoulder again. This means that I am going to have to stop declines for now. I probably should just stop them forever since I am not going to get an MRI on my shoulder (which I need) anytime soon. Blah.

Deads (Wk 2, 10x10), Rows, Hypers

Hex Bar Deads
135/20,
255/10, 255/10, 255/10, 255/10, 255/10, 255/10  (easy; next week is 7 sets of 8, adding 10-20 pounds)

Hex Bar Rows
135/8, 165/8, 185/5, 185/5, 185/5

Hypers
25/10, 35/10

Chest, Shoulders, Arms

Decline Bench Press
bar/34, 133/10, 153/10, 153/10, 228/6, 228/4, 228/5
   Getting a little stronger... up to 228/6- haven't done that in a long time. My all time 1RM on the decline is 305. It would be awesome to get back to that level.

15 Degree Incline DB Press
60's/15, 80's/8, 75's/9

Overhead Press
95/10, 135/6, 135/5 (much more difficult after chest, of course)

1 Arm EZ Bar Curls
30/10 each, 30/10 each, 35/9 each

Seated DB Triceps Extension
70/10, 80/7, 80/7

Deads & Rows

This is a 10 week hex bar deadlift program. Over the course of the 10 weeks, you work your way up to a day of 10x10 on the 10th week. The idea is to increase the amount of sets, reps, and weight over time. Since we are striving for a 10x10 night, I am not going to be too aggressive with the weight. The first week's set/rep scheme is 6x8. I decided to start with 255, with the ultimate goal being 315ish/10x10. That seems like a lot, so stay tuned to see if I get there.

Hex Bar Deads
135/15, 225/5,
255/8, 255/8, 255/8, 255/8, 255/8, 255/8  (pretty easy, but that's how it should be at the beginning)

Hex Bar Rows
135/10, 155/10, 165/8, 185/5, 185/5, 185/5

Hypers
20/10, 25/10

Chest, Shoulders, Arms

I haven't worked out all week due to having LASIK surgery last weekend. No boot camp, no lifting, nothing. I was cleared to go back to the gym tonight, so I was very eager to get back. As far as my training goes, I'm sticking with boot camp and two days of lifting, but the lifting is going to be a little different. One day will essentially be what I did tonight, and the second day will consist of hex bar deads and rows with some assistance work thrown in here and there. I am going to scrap squats for the time being and increase the volume of deads by working a 10X10 program I read about.

Decline Bench Press
bar/40, 138/10, 158/10, 228/5, 228/5, 228/5

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 80's/9

Hammer Strength Shoulder Press
90/10, 140/5, 180/11

Standing Cable Curls
60's/12, 60's/11, 60's/8

Triceps Cable Kickbacks
20/12 each arm, 25/10 each arm, 25/10 each arm

I finished up with some bicycle crunches.

Minimalist Week 8, Day 2

Hex Bar Deads
135/12, 225/5, 315/3, 390/5, 390/5

Front Squats
bar/10, 132/10, 182/5, 182/5, 182/5
  * I decided to do these just for the hell of it. I forgot how painful the bar digging in to the shoulder was.... blah....

Hammer Strength Row Machine (weight of machine not counted)
90/10 each side, 115/5 each side, 140/12 each side

Hypers
20/20

Minimalist Week 8, Day 1

Decline Bench Press
bar/30, 138/10, 158/10, 178/10, 228/4, 238/3, 248/2, 208/6

15 Degree Incline DB Press
50's/10, 60's/10, 90's/5, 80's/8

Hammer Strength Shoulder Press
90/10, 140/5, 180/10

Standing Cable Curls
35's/10, 50's/5, 70's/11

Single Pulley Pushdowns
45/10, 65/5, 80/11

* I am going to do all of the lower body work on Friday this week because boot camp was particularly rough on the legs during the last two days. I realize that my Minimalist training has been modified from the Dan John program over the last few weeks, but my adaptations are due to also doing boot camp. I am pretty sure that his program was designed for those who only had the time for 2 total workouts (not just lifting sessions) during the week.

Minimalist Week 7, Day 2

I did this last Friday, but forgot to post it:

Zercher Squats
bar/20, 138/10, 178/10, 243/10 (10RM) 

Decline Bench Press
bar/30, 138/10, 158/10, 228/4, 238/3, 243/2, 243/2, 243/2

Hypers
20/20

Minimalist Week 7, Day 1

Hex Bar Deads
135/10, 225/5, 315/3, 385/5, 385/5

Hex Bar Rows
95/10, 125/5, 185/10 (I am going to stick with 185 next week because I think my form was a little shaky)

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 90's/7
   * I wanted to do declines, but I kid you not, the line was 4 people deep. I'm not exaggerating. Normally, I have to wipe the cobwebs off the decline bench. The obvious reason for tonight's situation is that more and more people must be reading my workout log.

Seated DB Overhead Press
40's/10, 55's/5, 75's/7

EZ Bar Curls
50/10, 75/5, 105/8

Single Pulley Pushdowns
45/10, 65/5, 90/10

Minimalist Week 6, Day 2

Hex Bar Deads
135/10, 225/2, 315/2, 365/2, 405/2, 440/1 (wanted 2, but I knew it was going nowhere when I tried to lift it for the second rep)

Zercher Squats
bar/10, 133/10, 183/20 (20RM) (really fought through the 20 rep set... wanted to rack it at 11!! )

Lying Hamstring Machine
70/10, 95/5, 130/9

Hypers
20/20

* This was one of those just get through the workout workouts. I had no desire to be in the gym tonight.

Minimalist Week 6, Day 1

I am going away for a long weekend, so I've adjusted the training a little bit this week.

Tonight:

Decline Bench Press
bar/a lot, 135/10, 155/10, 175/10, 225/almost 7 (got 6.5 on my own, then a spotter touched the bar for the second half of the last rep... not sure how much he helped or if him touching it was the psychological edge I needed to power through the rep. Either way, it's a 3 pound increase from last week, so getting 6.5 reps on 225 is something I can live with)

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 90's/6 (6 reps with the 90's after doing declines is also something I am content with. I did 7 reps with this weight last week without doing another chest movement beforehand)

Bodyweight Chins
10, 10, 10, 7, 6, 8 (goal was to do 50 total reps)

Tomorrow, I will do deads and squats. Then bootcamp on Thursday, away for the weekend, and back with bootcamp on Monday.

Minimalist Week 5, Day 2

Zercher Squats
bar/15, 138/10, 188/10, 238/10 (10RM)
  * 238 was my 8RM, now it's my 10RM. Considering we killed legs at bootcamp yesterday and I had no desire to do squats tonight, I'm more than happy!

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 90's/7 (pretty sure this is a 7RM)

Leg Curl Machine
70/10, 95/5, 130/9

Hyperextensions
20/20

Minimalist Week 5, Day 1

Last night:

Decline Bench Press
132/10, 152/10, 172/10, 222/7 (same reps as last week, but increased the weight on the last set. I also lowered the weights on the warm up sets, which no doubt allowed me to get 7 with 222)

Hex Bar Deads
135/10, 225/2, 315/2, 365/2, 405/2, 435/2 (felt really strong. Sometimes it is a struggle to get the heavier weights off the ground initially, but not tonight)

Hex Bar Rows
95/10, 125/5, 175/10

Seated DB Overhead Press
40's/10, 55's/5, 75's/8

EZ Bar Curls
50/10, 75/5, 105/7 (at rep 6, I thought I would be good for a few more, but I just completely died at 7)

Double Pulley Pushdowns
80/10, 120/5, 165/10

Minimalist Week 4, Day 2

Zercher Squats
bar/20, 138/10, 168/25 (25RM)
  * Doesn't look like much, but that 25 rep set was rough... really felt it in my abs, too. It's actually a 30 pound increase on my previous 25 rep set, so that is nice. :)

15 Degree Incline DB Press
50's/10, 60's/10, 70's/10, 85's/9 (+1 rep from last week, went lighter on my warm up sets)

Leg Curl Machine
80/10, 95/5, 130/9

Hyperextensions
20/20

Seated Calf Raises
3 plates/20 (just threw these in for fun) 

Minimalist Week 4, Day 1

I did this on Wednesday:

Decline Bench Press
138/10, 168/10, 188/10, 218/7 (-1 from last week; been stuck in this 7-8 rep range)

Hex Bar Deads
135/10, 225/3, 315/3, 415/3, 415/3, 415/3

Hex Bar Rows
95/10, 125/5, 165/10

Seated DB Overhead Press
40's/10, 55's/5, 75's/8

EZ Bar Curls
55/10, 80/5, 105/6 (105 was heavy, but I am going to stick with it) 

Double Pulley Pushdowns
80/10, 120/5, 160/10

Minimalist Week 3, Day 2

Zercher Squats
bar/10, 135/10, 175/10, 235/3 (bar slipped, had to rerack), 235/10 (10RM!)
  * I didn't know that this was a 10RM until I just checked. Pretty cool!

15 Degree Incline DB Press
50's/10, 70's/10, 75's/10, 85's/8 (+1 rep from last week, even with Week 1; I went with 50's in my first warmup set this time)

Leg Curl Machine
70/10, 95/5, 130/8

Hyperextensions
15/20

* Good workout. Pretty cool that I got that 10RM on the Zerchers without knowing about it until I got home. 

Minimalist Week 3, Day 1

Hex Bar Deads
135/15, 225/3, 315/3, 375/5, 405/3, 425/2

Decline Bench Press
138/10, 168/10, 188/10, 218/8 (+1 from last week)

Hex Bar Rows
85/10, 120/5, 160/10

Seated DB Overhead Press
35's/10, 55's/5, 70's/10

EZ Bar Curls
50/10, 75/5, 100/10

Single Pulley Pushdowns
45/10, 65/5, 85/10

*Strong today. Went up in everything. 

Minimalist Week 2, Day 2

Zercher Squats
bar/10, 135/10, 165/10, 185/10, 225/11 (11RM)

15 Degree Incline DB Press
60's/10, 70's/10, 75's/10, 85's/7 (-1 rep from last week, maybe because I did the exercise second?)

Leg Curl Machine
70/10, 95/5, 130/8

Hyperextensions
10/20

Minimalist Week 2, Day 1

Hex Bar Deads
135/15, 225/3, 315/3, 365/5, 390/3, 420/2

Decline Bench Press
138/10, 168/10, 188/10, 218/7 (+1 from last week)

Chins
BW/10, 20/5, BW/11 (+1 from last week, +5 pounds on the set of 5)

Overhead Press
68/10, 98/5, 133/11 (+1 from last week)

EZ Bar Curls
50/10, 85/5, 100/7 (on the second set, I thought I was curling 75 and then realized it was 85 when I put the weight down) (-1 on the set of 100 due to the 85, I'm sure)

Single Pulley Pushdowns
45/10, 65/5, 90/5 drop set 70/5 (90 was too heavy, should have done 85)

Minimalist: Week 1, Day 2

15 Degree Incline DB Press
60's/10, 70's/10, 75's/10, 85's/8

Zercher Squats
bar/10, 133/5, 183/10, 193/10, 203/10

Leg Curl Machine
60/10, 90/5, 120/10

Hyperextensions
BW/20

2 Day Program, First Workout (Week 1, Day 1)

I am going to work Dan John's 2 day Minimalist Program for a while. I think it has a chance to be a good complement to my boot camp classes. One thing it lacks that is concerning is upper back work outside of some chins, so I may add some rows down the line. This program is easily found if you Google it and is designed for someone that can only workout twice per week. Since I am doing this in addition to boot camp, there are a couple of things that I have/will tweak.

Hex Bar Deads
135/15, 225/2, 315/2, 365/2, 385/2, 405/2, 430/2

Decline Bench Press
138/10, 168/10, 188/10, 218/6

Chins
BW/10, 15/5, BW/10

Overhead Press
68/10, 98/5, 133/10

EZ Bar Curls
50/10, 75/5, 100/8

Single Pulley Pushdowns
40/10, 60/5, 80/10

 

Hex Deads & Zerchers

Hex Bar Deadlift
135/10, 225/5, 315/2, 365/2, 405/2, 425/2, 425/2

Zercher Squats
bar/10, 138/5, 188/10, 188/10, 188/10

* Doesn't look like much, but the squats were tough after deads. This was taken from Dan John's Minimalist Workout. I'm thinking about implementing the full workout going forward, as I think it would accompany boot camp quite well. Off for the next number of days for the 4th of July.

2 Hour Back Workout

I met a friend and did back with him today....so much volume, and I was definitely NOT used to it. That said, it was a killer workout and it was great to lift with someone for the added push/inspiration. For example, if he did a certain amount of reps, I was definitely going to match that, so as not to be embarrassed. Had I been alone, I know that I wouldn't have accomplished anything near what I did tonight.

Barbell Row
135/15, 155/12, 185/10, 185/8, 205/5, 205/5, 205/6

Chins
13, 9, 7, 6, 6, 5, 5 (51 total reps)
25lb/3, 50lb/almost 1

One Arm T Bar 
25/10 each arm, 25/10 each arm, 25/10 each arm,
Drop Set: 30/10, 20/10, 10/15- did the full set with one arm, followed by the other arm.
  * Not sure what to call this exercise.. it was showed to us by a trainer at this gym, so we decided to try it.

Low Handle Row Machine & Shrug Machine (superset)
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
70/10, 10, 10 row, 270/10, 10 shrug
   * The 10, 10, 10 row means that we did 10 full reps paused, 10 1/2 reps fast, and then 10 full reps regular. The 10, 10 shrug means it was 10 paused shrugs, then 10 fast shrugs.

* We concluded the workout with a farmer's walk holding 80 pound dumbbells in each hand. I had very little left at that point and actually lost the grip and dropped the weights about 3/4 of the way through.

* Great workout, but as I said, I just wasn't used to all of the volume.

Chest, Shoulders

Decline Bench Press
135/15, 135/15, 185/10, 205/7, 225/3, 225/3, 225/3

Hammer Strength Shoulder Press
90/15, 180/9, 180/9, 180/8 (weight of machine not counted) 

15 Degree Incline DB Press
80's/5, 70's/10, 70's/9

Hammer Strength Incline
180/5, 180/7, 180/6 (not counting machine weight)

It felt nice to do 225 for a few sets, as it has been a very long time since I've done that. (Yes, I know it's a decline press, but that's likely the only type of benching I'll ever do anymore.) That said, I think it took a lot of out of me because both my 15 degree and Hammer Strength inclines were pretty f'n weak.

Decline Presses Return!!! Update on Boot camp results, 3 months in

Decline Bench Press
132/15, 182/10, 202/8, 202/7, 202/7

Overhead Press
93/5, 133/5, 143/5, 143/5, 143/7

15 Degree Incline DB Press
60's/15, 80's/7, 80's/6, 80's/7

Hammer Strength Incline
180/8, 180/7, 180/7 (not counting machine weight)

* I'm sure my shoulder will tell me that trying the declines was stupid, but I made sure that I was extra careful with the lift off and that I moved the bar in the plane that did not cause pain. As you can see, I kept the weight pretty light, just to see if I could do the movement pain free. Also, I haven't benched in forever, so I had no idea what to expect. I didn't experience any pain during any of the sets, so hopefully that means I can work these in more often. Let's see how the next few days feel. Obviously, the 15 degree DB's were weaker because I performed them third tonight.    

* As I have alluded to, I started boot camp classes about three months ago. My starting weight and body fat were 225 lbs. @ 19.9%. As of this past Sunday, I weighed in at 216 lbs. @ 16.7% body fat. In addition, I have cracked down on my diet since I started boot camp, which likely plays the biggest role in my results. 

Hex, Zerchers, Pull Ups

Hex Bar Deads
225/10, 315/5, 365/3, 410/4

Zercher Squats
133/10, 183/5, 223/11 (11RM)

Neutral Grip Pull Ups
13

* I ran in to someone that I haven't seen in a few months and he said that I "looked good" and figured I was doing something different with my training. That shows me that the bootcamp is working!

Back

Neutral Grip Pull Ups
12, 9, 8

Barbell T-Bar Rows
160/8, 160/8, 160/8, 170/8

Hex Bar Rows
155/10, 175/8, 185/6, 185/6

Barbell Shrugs
315/15, drop to 225/15

Standing Cable Curls (high handles)
60's/14, drop to 45's/7, drop to 30's/10

Chest & Shoulders

15 Degree Incline DB's
60's/15, 80's/10, 100's/2, 85's/8, 85's/7
  * Felt good, but I didn't bother trying a third rep with the 100's because I knew that I wouldn't get it.

Hammer Strength Shoulder Press
140/12, 180/8, 180/8, 180/8, 180/8 (weight of machine not counted)
  * All of the squat racks were taken for long periods of time, so I couldn't OHP & instead, settled for this machine.

Smith Machine Incline Press
205/7, 205/5, 205/5, 185/10

Hex Bar Deads (6RM) & Zercher Squats

Hex Bar Deads
225/10, 315/5, 365/3, 415/6 (6RM)
  * Rep maxes two weeks in a row.. not too shabby.

Zercher Squats
133/10, 183/10, 223/5, 223/5, 223/5
  * Kept them light... we do a lot of lunges and light squats in bootcamp, so I definitely hit legs during the week. Since I've barely done any Zerchers in a while, I wanted to see how 223 felt. Truthfully, all three sets were pretty easy.  

Back & Biceps

Neutral Grip Pull Ups
13, 11, 9

T-Bar Row Machine (underhand grip)
125/7, 125/7, 125/8

Barbell T-Bar Rows 
160/7, 160/7, 160/7, 160/7

Barbell Shrugs
313/17

Concentration Curls
30's/17, 30's/13

Chins
8, (30 second rest), 3 

* I am going to do a hex bar dead/ Zercher squat session on Friday.

Chest & Shoulders

15 Degree Incline DB's
60's/20, 80's/10, 90's/5, 90's/5

Overhead Press
bar/20, 133/6, 133/7, 133/6, 133/7

Hammer Strength Inclines
188/13, 208/8, 208/8

Unexpected Hex Bar Dead Rep PR, inter alia

Hex Bar Deads
225/10, 315/5, 365/3, 405/8 (8RM)
      * I had it in my mind today that I wanted to rep 405, but I really didn't know how many to expect. In the back of my mind, I thought about a PR, but figured I would crap out at around 6. Once 6 hit, I knew I was good for 7, and then after 7, I figured it's now or never, so I went for it. It was definitely a challenge, but once it came off the ground, I knew I was good for it. After the set, I was slightly light headed and breathing heavily.

Light Zercher Squats
138/10, 138/10, 138/10
     * It's been a while, so I thought they'd made a nice supplement to the 8RM on deads.

Neutral Grip Pull Ups
12, 10, 8

Barbell T-Bar Rows 
170/6, 170/6, 160/8

Barbell Shrugs
278/21

Standing Cable Curls (high handles)
45's/21, less than one minute break, 45's/9

* Tough, but good workout! 

Chest/Shoulders

15 Degree Incline DB's
60's/20, 80's/10, 85's/8, 90's/5, 90's/5

Overhead Press
98/10, 138/6, 138/6, 138/7, 138/7

Hammer Strength Inclines
188/12, 208/7, 208/7, 208/7

* Strong workout. Made some nice improvements on the 15 degree DB's compared to last week.

Friday's Workout

I forgot to post my workout from Friday.

Leg Press
270/12, 360/10, 450/10, 540/5, 540/5, 540/7
   * Haven't done the leg press in a while, so I decided to try it. Eh. Not a big fan.

Neutral Grip Pull Ups
12, 11, 8

Hammer Strength Row Machine
3 plates each arm/8, 8, 8

Barbell Shrugs
225/20, 275/15, 325/10

Standing Cable Curls (handles on the bottom)
45's/12, 45's/11, 45's/9 

Chest/Shoulders

15 Degree Incline DB's
60's/15, 80's/10, 90's/5, 90's/6

Incline Smith Machine
215/8, 215/7, 215/7

Overhead Press
98/10, 138/6, 138/6, 138/6

Neutral Grip Pull Ups
12

* I decided to do OHPs third to see how much chest would impact them. As you can see, predictably, they were impacted a great deal. On the contrary, of course, the 15 degree DB's were stronger than usual. 

Back

Hex Bar Deads
225/10, 315/5, 365/8, 365/8
 
Weighted Chins
25/7, 25/6, 25/6

Neutral Grip Pull Ups (bodyweight)
10, 8, 7

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

Smith Machine Shrugs
315/12, 315/12, 315/12

Standing Pulley Curls (drop set)
60's/12, 50's/6, 40's/6, 30's/8

Shoulders & Chest

Overhead Press
bar/20, bar/20, 113/5, 143/5, 148/5, 148/5, 153/5, 153/5

Incline Smith Machine
205/10, 205/10, 215/7, 215/6

15 Degree Incline DB's
80's/7, 80's/6, 80's/6, 75's/6

* Very good workout. I liked adding Incline Smiths. You can see how much harder the 15 degree DBs were after doing both OHPs and Smiths. OHPs felt very strong tonight. 

Hex Bar Deads, Back, Biceps

Hex Bar Deads
225/10, 315/5, 365/3, 415/3, 415/3, 315/12
  * For the last few weeks, I've been doing hex deads at a different gym with a different bar. That bar is 15 pounds heavier, but the handles are a little bit higher. Tonight, I did them at my usual gym with their bar. Since those handles are a bit lower, I could noticeably feel the deficit, making them a bit more difficult than what I have become accustom to over the past few weeks.

Barbell T-Bar Rows
170/8, 170/7, 170/7, 170/7

Smith Machine Shrugs
315/10, 315/10, 315/10

Pulley Row Machine (normal width grip)
160/10, 170/10, 180/10 

Standing EZ Bar Curls
90/10, 90/10, 90/7

* This workout was OK... definitely spent a lot of energy with the hex & t-bars. 

OHPs & Chest

Overhead Press
bar/20, bar/15, 115/5, 145/5, 145/5, 145/5, 145/5, 150/5

15 Degree Incline DB's
55's/15, 80's/9, 85's/6, 85's/6, 85's/6, 85's/5

* For some reason, I woke up 3 hours before I wanted to and never fell back asleep. This is rare. My sleeping woes are usually because I can't fall asleep to begin with. In any event, I was pretty exhausted during the workout, so I would grade this session the way I felt: "eh".
 

Back & Biceps

Chins
25/7, 25/7, 25/7

T-Bar Row Machine (underhand grip)
115/10, 115/10, 115/10

Hammer Strength Row Machine
3 plates each arm/8, 8, 8

Pulley Row Machine (close grip)
160/10, 170/10, 180/10

Max Rack Shrugs
225/12, 225/12, 225/12

Standing EZ Bar Curls
80/12, 80/12, 80/10

* Different type of workout.. decided to change things up and go easier on the shoulders.

Hex Bar Deads & Chest

Hex Bar Deads
240/10, 330/5, 380/5, 420/3, 420/3, 420/3

15 Degree Incline DB Press
55's/15, 70's/10, 80's/10, 90's/5, 90's/5, 90's/5, 80's/9

Chest & Back

15 Degree Incline DB Press
55's/12, 70's/10, 80's/9, 90's/5, 100's/1, 95's/3, 85's/7

Chins
BW/12, 25/7

Max Rack Shrugs
225/10, 225/10, 225/10 

Barbell T-Bar Rows
160/10, 170/8, 180/6, 180/8, 190/6

* Boot camp tomorrow, Sunday, Monday, lifting again on Tuesday. 

Hex Bar Deads & Overhead Press

Hex Bar Deads
240/10, 330/5, 380/5, 410/3, 410/3, 410/5

Overhead Press
bar/20, 95/5, 135/5, 145/5, 155/5, 160/4, 165/3

* Nice session. OHPs felt good and I was happy with the 410/5 on the last set of deads.

Back

Chins
BW/14, 15/7, 15/6, 15/7, 25/6

Barbell T-Bar Rows
160/10, 170/8, 180/6, 180/7, 190/5

Hex Bar Shrugs
225/12, 225/12, 225/12

* Going to try to make a Sunday morning boot camp, then the usual Monday night one, and back to hex bar deads on Tuesday. 

Overhead Press & Chest

Overhead Press
bar/20, 95/5, 135/5, 145/5, 150/5, 155/5, 160/5

15 Degree Incline DB Press
80's/9, 85's/5, 90's/5, 100's/1, 80's/9

* Good volume with overhead press. It made the chest suffer a little, as one would expect. Solid workout overall. Boot camp tomorrow. Back on Friday.

Hex Bar Deads

Hex Bar Deads

240/10, 290/5, 330/5, 360/5, 380/5, 400/3, 400/3, 400/3, 400/3, 400/3

* 10 sets....a lot of volume....felt good.

Testing Week- Lesson Learned

Testing 

As suspected, I didn't meet any of my goals this time around. Lesson learned- don't start boot camp classes when you are simultaneously running a 1RM program. On OHPs, I was able to get 176/1 without trouble, but when I tried 196, I knew instantly that it wasn't going to happen. With deads, I worked up to 451/1 easily, but 481 was pie in the sky. I didn't even bother attempting Zerchers.

The thing is, though, I am not even really all that disappointed because I am just really loving this boot camp scenario. I get such a high after each class and it's been motivating me to eat better, as well. So, the end result is that I am going to stop 1RM training for a while and concentrate more on multi rep maxes and mix in some 5x5's or 5x3's. The boot camp also does a tremendous amount of low weight, very high rep lower body work- tons of squats and lunges. So, for the time being, I am going to use hex bar deads as my main lower body strength movement with occasional Zerchers to supplement.

Because these classes are pretty much always full body, I don't really need to do any supplemental lifts in the gym. I'm thinking my lifting sessions will consist of 15 degree incline DB presses, hex bar deads, OHPs, chins, T-Bar rows, shrugs, occasional Zerchers, and other movements when I feel like it. I've been running pretty much the same thing for quite some time now, anyway, so I am looking forward to this change.

I did do some chest tonight, as follows:

15 Degree Incline DB Press
70's/10, 80's/10, 90's/5, 100's/2, 105's/1

80's/10 is a 10RM on this movement and 105's/1 is a 1RM.

Chins
13 

* I have one more boot camp class this week, but I won't lift again until next week because I am visiting my parents over the weekend. 

Strong 15, Week 10: Light Week; Chins, Chest

Zercher Squats
bar/15, 160/5

Overhead Press
bar/20, 100/5

Hex Bar Deads
250/5

Chins
15 (PR!!! Finally!!!!), 10, 9

15 Degree Incline DB Press
70's/10, 80's/8, 90's/4, 90's/5, 90's/4

Max Rack Shrugs
225/10, 245/8, 245/8

Pec Deck
160/20

* Boot camp is tearing me up!! Stronger tonight, though, than I was last week after all the boot camp. I'm still not sure when I am going to test next week. The best thing about boot camp is that I really don't have to do any other cardio or accessory work because we do tons of abs and light weight movements for time. 

Strong 15, Week 9: Zerchers & Hex Bar Deads

Zercher Squats
bar/15, 153/5, 178/4, 208/3, 228/2, 268/1, 273/1, 283/1, 228/3 (paused)
 
Hex Bar Deads
235/5, 285/4, 335/3, 380/2, 420/1, 380/3

I was concerned about how this would go in light of my boot camp sessions. Last night, we did a lot of light weight timed deads and lunges. When he told us that's what we were doing, I instantly thought about tonight's session and was like "oh shit".

Zerchers went well enough... the singles all felt heavy, but were never in question. Dare I say that the paused set of 228 felt awesome and was as smooth as I could ever hope.

Now, deads were a different story. The sets of 5, 4, 3, and 2 were all fine. However, 420/1 was super difficult. The next two sets were supposed to be 430 and 445. I got 430 about halfway up and had nothing left. I just skipped to 380/3, which was harder than I would have liked.

So, the end result is that I am now concerned about testing week in two weeks. Maybe my body just needs to get used to the boot camp and since this was the first week, I suffered a bit. It probably also didn't help that I trained squats and deads at the end of the week...the 5th consecutive day of training- after 3 boot camp sessions and an OHP session.

Next week is the super light week of Strong 15, so I am not concerned about that.

Maybe I will skip the first boot camp session during testing week and do my testing at the beginning of the week. Not sure yet, but I'll come up with something.

After the testing week, I will still have a few more weeks of boot camp. (maybe even continue beyond that if I like the results). Therefore, I won't start another Strong 15 right away, and instead come up with a different strength template that may go better with boot camp. Of course, if it is simply a case of body adjustment and just getting used to the new training style, maybe I can resume with another Strong 15 sooner than I think now.

Strong 15, Week 9: Overhead Press, etc.

Overhead Press
bar/20, 98/5, 108/4, 128/3, 148/2, 163/1, 168/1, 174/1, 153/6
    174/1 barely went up.. very difficult.

15 Degree Incline DB Press
65's/12, 80's/8, 85's/4, 85's/5, 85's/5

Pec Deck
160/15

Neutral Grip Pull Ups
12

Barbell T-Bar Rows
160/6, 160/7, 160/7, 160/6

* A little change in my workout... I signed up for 6 weeks of boot camp classes and started this week. They meet Monday, Tuesday, and Thursday, so my game plan is to do that and get my lifting in two days per week. Since the boot camp is conditioning and working with lighter weights for intervals, I am going to pretty much cut out almost all accessory work in my regular lifting sessions. Admittedly, I was pretty tired tonight after two days of boot camp, which is why I felt a little weaker than normal. My legs feel pretty sore and heavy, so I have no idea what to except with squats and deads on Friday. The thing that's cool about boot camp so far is that it keeps conditioning pretty interesting, which is difficult to do.  

Strong 15, Week 8: Overhead Press; Back

Overhead Press
bar/25, 95/5, 110/4, 130/3, 145/2, 155/1, 165/1, 170/1, 145/9
    * Good session.. the singles went up pretty easily. 

Chins
14, 11 

Plate Loaded Cybex T-Bar Row
80/10, 100/6, 100/7, 110/6, 120/5

Lat Pulldowns
Regular Grip: 160/12
Close Grip: 160/12

Strong 15, Week 8: Zerchers & Hex Bar Deads

Zercher Squats
bar/20, 153/5, 178/4, 208/3, 228/2, 243/1, 268/1, 273/1, 213/5 (paused)
 
Hex Bar Deads
235/5, 285/4, 335/3, 380/2, 405/1, 420/1, 430/1, 355/3
    * 420 & 430 were both difficult.

Cardio
20 minutes of hills on the treadmill 

Chest

15 Degree Incline DB Press
70's/13, 80's/9, 90's/5, 95's/3, 100's/2, 80's/8

Incline Smith Machine
185/10, 185/10, 185/10, 205/4

Pec Deck
160/10, 140/12, 140/12

One Handed Single Pulley Pushdowns
25/15 each, drop set to 15/15 each, drop set to 15/15 each

Rubber Ball Crunches
30, 30, 30

Cardio
20 minutes walking hills

Back

Neutral Grip Pull Ups
14

One Arm T-Bar Rows
90/9 each side, 100/7 each side, 110/5 each side, 110/5 each side

Barbell T-Bar Rows
170/6, 170/5, 170/5, 170/5

Max Rack Shrugs
225/10, 225/10, 225/10, 225/10 (double overhand grip...much more difficult to hold the bar than the Smith Machine)

Standing High Pulley Cable Curls
60's/10, 60's/6 drop set to 40's/8, 40's/10

Cardio
20 minutes of walking various hills on the treadmill

Strong 15, Week 7: Zerchers & Hex Deads

Zercher Squats
bar/20+, 153/5, 178/4, 208/3, 228/2, 238/1, 253/1, 268/1, 198/5 (paused)
 
Hex Bar Deads
190/5, 235/4, 285/3, 335/2, 380/1, 405/1, 420/1, 335/3

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

Strong 15, Week 7: Overhead Press

Overhead Press
bar/20, 95/5, 110/4, 130/3, 145/2, 150/1, 160/1, 170/1, 135/12

Rear Delts (reverse Pec Deck)
100/15, 120/12, 120/12

DB Lateral Raises
20's/15, 20's/15, 20's/12

Planks
Regular 1:00, Yoga 1:00, Regular 1:00

Chest

My friend invited me to do a chest workout with him at the WWE gym. (yes, that WWE, and no, I don't know any of the wrestlers)

I didn't really keep track of anything except for 15 degree Incline DBs. We started off with Hammer Strength inclines, so I knew my DBs would suffer a bit this week. The workout went like this:

Hammer Strength Inclines- 4 sets: 10, 8, 6, 3
15 Degree Incline DBs: 75's/10, 85's/6, 90's/3, 100's/1.5, 80's/9
         * I also did 2 sets of Hammer Strength flies in between two of the DB sets.
Hammer Strength Declines- 5 sets: 15, 10, 8, 6, 3, superset with the Pec Deck, 10 reps each

* Definitely much more volume than what I usually do for chest. I started to feel my left shoulder a little bit towards the end, but nothing terrible. Good workout and the drop off with the 15 degree inclines wasn't that bad at all.

Back

One Arm T-Bar Rows
80/12 each side, 90/8 each side, 100/6 each side, 100/6 each side, 110/5 each side

Barbell T-Bar Rows
165/8, 175/6, 180/5, 180/5

Smith Machine Shrugs
315/12, 365/8, 365/8

One Arm EZ Bar Curls
30/20 each arm (felt the burn; left arm was much more difficult)

Cardio
20 minutes of walking various hills on the treadmill

* Far and away my strongest T-Bar session.  

Strong 15, Week 6: Overhead Press; Chest

Overhead Press
bar/20, 88/5, 108/4, 128/3, 138/2, 158/1, 168/1, 168/1, 148/9 (9RM)

15 degree Incline DB Press
70's/10, 80's/5, 85's/3, 95's/3, 100's/2, 80's/10 (none too shabby)

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

Strong 15, Week 6: Zercher Squats & Hex Bar Deads

Zercher Squats
bar/20, 143/5, 163/4, 193/3, 213/2, 248/1, 253/1, 263/1, 213/3 (paused)
 
Hex Bar Deads
225/5, 265/4, 310/3, 355/2, 390/1, 400/1, 410/1, 355/3

* Felt strong tonight. 

Sunday Workout

Neutral Grip Pull-Ups (bodyweight, which is 222)
12, 9, 8

15 Degree Incline DB Press
70's/10, 80's/8, 90's/5, 95's/2, 95's/3, 95's/3

Max Rack Curls
85/12, 85/10, 85/10

Single Pulley Pushdowns
70/15, 70/12, 70/12

Cardio
30 minutes of walking various hills on the treadmill
 

Pull-ups & Chins

10 sets, various reps, had to get in and get out.

Strong 15, Week 5: Overhead Press; Chest

Overhead Press
bar/25, 85/5, 105/4, 125/3, 135/2, 145/1, 155/1, 160/1, 135/12

15 degree Incline DB Press
60's/12, 70's/10, 80's/6, 85's/5, 85's/5
 
Incline Smith Press
185/10, 185/10, 185/10, 185/10

DB Fly
45/10, 45/10

Strong 15, Week 5: Zerchers & Hex Bar Deads

Zercher Squats
bar/20, 143/5, 163/4, 193/3, 213/2, 228/1, 248/1, 253/1, 198/3 (paused), 198/3 (paused)
 
Hex Bar Deads
225/5, 265/4, 310/3, 355/2, 375/1, 390/1, 400/1, 330/3, 330/3

Yesterday, I did cardio and some ab work. 

Swimming & Planks

Swimming- 45 minutes

Planks- 5 one minute planks, with a one minute rest in between each: 1:00 regular, 1:00 regular, 1:00 yoga, 1:00 regular, 1:00 yoga

Back & Swimming

Neutral Grip Pullups (bodyweight)
14

One Arm T-Bar Rows
90/6 each side, 90/7 each side, 90/8 each side

Barbell T-Bar Rows
160/7, 160/7, 160/7, 160/7

Smith Machine Shrugs
315/12, 365/9, 365/8

Neutral Grip Pullups (bodyweight)
10 

Swimming
30 minutes

Strong 15, Week 4: Overhead Press; Chest

Overhead Press
bar/25, 85/5, 105/4, 125/3, 135/2, 140/1, 150/1, 160/1, 125/16 (16RM)

15 degree Incline DB Press
50's/15, 60's/12, 70's/10, 75's/8, 80's/6, 85's/5
    * These felt great!!

Incline Smith Press
205/7, 205/7, 185/9, 185/8

Pec Deck
140/15