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

Strong 15, Week 4: Zerchers & Hex Bar Deads

Zercher Squats
bar/15, 143/5, 163/4, 193/3, 213/2, 223/1, 233/1, 248/1, 183/3 (paused), 183/3 (paused), 183/3 (paused)

Hex Bar Deads
175/5, 225/4, 265/3, 310/2, 355/1, 375/1, 390/1, 310/3, 310/3

Barely slept last night, so I had nothing left in the tank for cardio. 

I was able to do some cardio and planks yesterday, however. 

Cardio & Arms

Cardio
30 minutes on the treadmill- running, walking

DB Curls on Preacher Bench
30/15 each, 25/15 each, 25/15 each

1 Arm Rope Pulldowns (double pulley)
40/15 each, 50/10 each, 50/10 each, 50/10 each

Back, Planks, & Swimming

Barbell T-Bar Rows
135/12, 145/10, 155/8, 165/6, 170/6, 180/5, 180/5

Hammer Strength Iso Rows
135/8 each side, 155/6 each side, 155/6 each side, 175/6 each side

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

Planks
Regular- 2:00
Yoga- 1:15
Right- 1:00
Left- 1:00

Swimming
35 minutes.. getting better at this.

Strong 15, Week 3: Overhead Press; Chest

Overhead Press
bar/20, 83/5, 93/4, 113/3, 123/2, 143/1, 148/1, 153/1, 133/12 (eh, should be more)

15 degree Incline Smith Press
185/10, 205/8, 205/7, 205/7

Incline Smith Press
205/6, 205/6, 205/6, 185/10

DB Fly 
40's/15, 45's/12

Strong 15, Week 3: Zerchers & Hex Bar Deads, Planks

Zercher Squats
bar/15, 133/5, 153/4, 173/3, 193/2, 228/1, 233/1, 243/1, 193/3 (paused), 193/3 (paused)

Hex Bar Deads
205/5, 245/4, 285/3, 325/2, 355/1, 365/1, 375/1, 325/3, 325/3

Planks
Regular- 2:00
Right Side- 1:00
Left Side- 1:00
Yoga- 1:00 

random plank

3:00

YEAH BUDDY

Back, Biceps, Swimming

Neutral Grip Pullups (bodyweight)
12, 9

One Arm T-Bar Rows
70/10 each side, 80/10 each side, 95/6 each side, 105/5 each side

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

Smith Machine Shrugs
315/10, 365/8, 365/8

Neutral Grip Pullups (bodyweight)
9

Two Arm Overhead Cable Curls
35/21 each arm, 35/12 each arm (haven't done these in years... nice burn at the end of the workout)

Swimming
30 minutes

Strong 15, Week 2: Overhead Press, Chest, Swimming

Overhead Press
bar/20, 83/5, 93/4, 113/3, 123/2, 128/1, 143/1, 148/1, 123/15

Incline Smith Press
205/10, 225/6, 225/6

15 degree Incline Smith Press
185/10, 205/6, 205/6
 
Hammer Strength Inclines
188/10, 188/7

DB Fly 
40's/10, 45's/10

Double Pulley Pushdowns
150/14, 150/10

Swimming
30 minutes

Good workout.

Strong 15, Week 2: Zerchers & Hex Bar Deads, Swimming

Zercher Squats
bar/15, 133/5, 153/4, 173/3, 193/2, 208/1, 228/1, 233/1, 183/5 (paused), 183/5 (paused)

Hex Bar Deads
205/5, 245/4, 285/3, 325/2, 345/1, 355/1, 365/1, 305/3, 305/3, 305/3

Swimming
30 minutes

I also did a 2:30 plank this afternoon. 

Back & Bi's

Neutral Grip Pull Ups & Chins
12 pulls, 12 chins, 9 chins, 8 chins, 7 pulls, 6 pulls (54 total)

Plate Loaded Cybex T-Bar Row
  * On Wednesdays, I workout in a different gym. Prior to tonight, this gym had the normal T-Bar set up that my gym has. Inexplicably, it was nowhere to be found tonight. But, I did find an old Cybex T-Bar row machine that I have not seen in years. So, I used that:

45/10, 70/10, 90/8, 90/8, 90/9

Concentration Curls
30/15 each arm, 30/9 each arm, 30/8 each arm

Smith Machine Shrugs
275/10, 325/8, 325/8, 375/5

Strong 15, Week 1: Overhead Press, Chest

Overhead Press
Plug in Weight: 191
bar/a lot, 83/5, 93/4, 113/3, 123/2, 128/1, 138/1, 143/1, 113/17 (17RM)

Incline Smith Press
205/10, 225/7, 225/7

15 degree Incline Smith Press
185/10, 185/10, 185/8
  * This is the first notch on the adjustable bench. I tried this as a flat bench alternative and it was fine on my shoulder. 

Hammer Strength Inclines
188/8, 188/8

Planks
1:00, (30 seconds rest),
1:00, (45 seconds rest),
40 seconds, (45 seconds rest),
45 seconds Yoga style, (1 minute rest),
45 seconds Yoga style

DB Fly
35's/21 (felt much better on my shoulder this time)

Strong 15, Week 1: Zerchers & Hex Bar Deads, Swimming

Starting another cycle... this time, I will add Zercher Squats to the mix.

Plug in Weights:
Zerchers- 305
Deads- 476

Zercher Squats
bar/20, 133/5, 153/4, 173/3, 193/2, 203/1, 213/1, 228/1, 168/5 (paused), 168/5 (paused)

Hex Bar Deads
160/5, 205/4, 245/3, 285/2, 325/1, 345/1, 355/1, 285/3, 285/3, 285/3

Swimming
30 minutes