Back & Swimming

Neutral Grip Pullups (bodyweight)
13

One Arm T-Bar Rows
65/12 each side, 75/10 each side, 85/8 each side, 95/6 each side

Barbell T-Bar Rows
150/8, 160/6, 160/6 

Smith Machine Shrugs
275/10, 315/8, 315/8, 315/8

Neutral Grip Pullups (bodyweight)
9

Concentration Curls
35/12 each arm, 35/9 each arm, 35/8 each arm

Swimming
30 minutes

* Strong workout.. haven't done the T-bar movements in a while and I went up significantly in both.

Chest, Triceps

Incline Smiths
135/20, 205/10, 225/7, 225/7, 225/6

Nautilus Flat Bench Machine
155/10, 155/10, 155/10, 155/10
   * at a different gym tonight- it does not have a Hammer Strength flat machine

Hammer Strength Inclines
148/12, 168/10, 168/10
   * for whatever reason, this Hammer Strength machine is more difficult than the one at my gym, although it looks exactly the same

Double Pulley Pushdowns
150/13, 150/11, 150/9

DB Fly
35's/20 (didn't like how these felt on my never healing left shoulder) 

Zerchers & Swimming

Zercher Squats
bar/15, 133/5, 183/3, 203/10, 203/10, 203/10
   3 sets of 203/10 were killer....got pretty light headed after both the second and third sets. Wow!

Swimming
30 minutes, various strokes. Pretty difficult after the squats. 

Short Workout

NYC Blizzard of 2016 hit, so I used my building's "make it work" gym for a short workout.

Incline Smith Machine Press
135/a bunch, 205/10, 225/7, 225/7, 225/6

Chins
12, 10, 9

FIN.

Swimming

500 yards front crawl
2x50 kick
2x50 backstroke
200 yards pull
100 yards freestyle

My swimmer friend put together the above workout for me, as I am bored to tears with the cardio machines.  The entire workout took me about 40 minutes, including rest.

Strong 15, Week 11: Hex Bar Deadlift 1RM Testing Week

Hex Bar Deads
135/8, 225/3, 315/1, 365/1, 405/1, 445/1, 476/1 (PR)
   476 took everything I had, but I did it!! This is a 10 pound PR over the last Strong 15 cycle a little less than three months ago. SO PUMPED!!! I'll say it again.... for those who wonder whether or not Paul Carter's Strong 15 works... IT DOES.

Cardio
~20 minutes of swimming. 

Strong 15, Week 11: Overhead Press 1RM Testing Week

Overhead Press
bar/15, 96/5, 136/1, 156/1, 166/1, 191/1 (PR)
   Cracked 190!! Very, very difficult rep... had to use everything I had to get it. I only slept for 4 hours last night so for most of the day, I wasn't thinking that I would try the 1RM tonight. But, when I arrived at the gym, I figured why not. This is a three pound PR over my last Strong 15 cycle. That may not sound like much, but I'm probably getting pretty close to what my body can max out on without using any steroids or supplements, so I'll take it! I want to switch up my training a little bit now, but I think I may keep running the Strong 15 cycles on OHPs and deads until I stop progressing. Deads will be tested either tomorrow or Friday.

Pushups
30, 20

Cardio
10 minutes on the elliptical... steady state, light.

Pushups
25

Cardio
10 minutes on the Stairmaster.

Pushups
25

Yesterday... I was in Florida visiting my cousin and did some Smith Machine incline presses and lat pulldown supersets in the gym at her apartment complex. After that, I did a few planks. On another note, I also got drunk there on Saturday and had a hangover that lasted all day and night Sunday. So, despite that and the lack of sleep last night, today's 3 pound PR is none too shabby. 

Zerchers

Zercher Squats
bar/10, bar/10, 138/5, 188/3, 248/3, 248/3, 248/3, 248/3, 218/8

Strong 15, Week 10: 50% week

Strong 15, Week 10
Overhead Press: 98/5
Hex Bar Deads: 235/5

    * 1RM testing is next week...looking at Wednesday for overhead press and Thursday for hex bar deads.

Planks
Regular: 2:00, 2:00, 2:00 (about a 4-5 minute rest in between each set)
Right Side: 1:00, Left Side 1:00, Right Side 1:00, Left Side 1:00

55's
Sort of a mini cardio circuit. You do 10 pushups, 1 body weight squat, then 9 pushups, 2 body weight squats, 8-3, 7-4, etc. The end result is doing 55 total pushups and 55 total body weight squats. You rest a maximum of 30 seconds in between each round.

1 Mile Run
~7:30 

Back & Biceps

Chins (bodyweight)
14, 10, 10

Smith Machine Shrugs
225/12, 275/10, 315/8, 315/8

One Arm T-Bar Rows
65/8 each side, 75/9 each side, 90/5 each side, 90/5 each side

Barbell T-Bar Rows
155/6, 155/6, 155/6

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

Chest

Incline Smith Machine
205/10, 225/8, 225/7, 225/5
    * So much stronger when not doing OHPs first.

Hammer Strength Bench Press
167/9, 167/7, 167/8

Hammer Strength Incline Press
208/5, 188/9, 188/8

Planks
1:20 (died out for some reason)

Pec Deck
180/10, 180/8, 180/8

Planks
2:00 (this was super hard...guess it was just one of those nights as a 2:00 plank has been pretty easy lately)

Single Pulley Pushdowns (V handle)
65/17, 75/10, 75/8

Yoga Planks
1:00

* Cardio- did some stairmaster, played basketball, and ran a mile yesterday. My calves are super tight and my feet hurt- probably from the 100 meter sprints the other day, me thinks.

Cardio & Planks

Cardio
8 100 meter sprints (on the track, in the rain)

Planks
3:00

Strong 15, Week 9: Hex Bar Deads; Zerchers (4RM)

Strong 15, Week 9: Hex Bar Deads
235/5, 280/4, 325/3, 370/2, 410/1, 420/1, 435/1, 370/3
   * Testing in two weeks... hope to break the 470 barrier. Tonight's session was smooth. 

Zercher Squats
bar/15, 133/5, 183/3, 223/3, 243/3, 273/4 (4RM)
   * 273/2 was set exactly 5 months ago and I doubled that tonight. Very happy with this 4RM!

Planks
2:00 

Back, Planks, Cardio

Neutral Grip Pull Ups (bodyweight)
13, 9

Planks
2:00

One Arm T-Bar Rows
50/10 each side, 75/8 each side, 85/6 each side, 85/6 each side

Planks
2:00 

Barbell T-Bar Rows
150/6, 150/6, 150/6

Planks
2:00

Barbell Shrugs
133/21, 223/15, 273/10, 273/10

Neutral Grip Pull Ups (bodyweight)
9

Cross Body Hammer Curls
40/8 each arm, 40/8 each arm, 40/8 each arm

Cardio
16 minutes HIIT on the Stairmaster... doesn't sound like much, but, wow... brutal.

Strong 15, Week 9: Overhead Press; Chest, Cardio, etc.

Strong 15, Week 9: Overhead Press 
bar/25, 96/5, 111/4, 126/3, 151/2, 166/1, 171/1, 176/1, 151/8 (8RM)
   * Strong session. 166 & 171 flew up. 176 was slow, but never in question. Also, very happy with the new 8RM. Testing week is in two weeks. Want to get in the 190's. 

Incline Smith Machine
185/10, 205/10, 225/5, 225/5
   * Strong here, too.. haven't done 205/10 in a long time.  

Hammer Strength Bench Press
147/10, 167/8, 167/7, 167/10

Planks
2:00

Hammer Strength Incline Press
208/8, 208/5, 208/7 

Planks
2:00  

DeFranco YTW's
10's/8,8,8; 15's/5,5,5; 15's/5,5,5

Planks
1:30 

Single Pulley Pushdowns (rope)
50/11, 50/10, 50/10

Cardio
HIIT treadmill- 10 one minute run/walk rounds

* Long workout.. a little over 2 hours.