Back, etc.

Kroc Rows

65/10 each side, 85/10 each side, 100/10 each side, 120/8 each side

Neutral Grip Pull Ups (bodyweight)

7, 7, 7, 6, 7 

Barbell T-Bar Rows
75/15, 100/8, 125/5, 135/5

Shrug Machine
270/10, 270/10, 270/10 

Planks
1:20, 1:00

Seated DB Curls
20's/25

Strong 15, Week 9: OHP; tried some Floor Presses, too

Overhead Press: Strong 15, Week 9
bar/15, bar/15, 98/5, 108/4, 128/3, 138/2, 163/1, 168/1, 178/1, 158/5 (5RM)
    * 178/1 was a little shaky, but I did get it. 1RM testing is in two weeks, after a super light one set session next week.

Paused Barbell Floor Press
bar/10, 132/10, 132/10, 132/10, 152/10
    * Getting bored with Incline Smiths, so I decided to try these, as they are supposed to be easy on the shoulders. Felt pretty good... will keep an eye on how the shoulder feels over the next few days.

Pulley Crunches
120/30, 120/20, 120/30 

One Arm Single Pulley Pushdowns, Regular Grip
30/15 each arm, 20/18 each arm, 20/13 each arm

 

Strong 15, Week 8: Hex Bar Deads; Zercher Squats

Strong 15, Week 8: Hex Bar Deads

225/5, 285/4, 315/3, 365/2, 385/1, 405/1, 425/1, 385/3
    * Ramped up the weight...solid performance. 

Zercher Squats

bar/10, 133/5, 183/3, 223/1, 253/5 (5RM)
    * I felt like I leaned a bit too far forward during the last couple of reps of 253. I should have filmed it. 

Running (Thursday)

5.5 miles, 54:30  (longest distance I've ever run in my life) 

Back, Curls, Abs

Chins

BW/14 (haven't done 14 in ages) 

Kroc Rows

90/15 each side, 90/15 each side, 90/15 each side   

Chins
10/5, 10/5, 10/5 drop set to BW/4 (no idea why this is colored differently)

T-Bar Row Machine (underhand grip)
115/7, 115/7, 115/7

Shrug Machine
180/15, 180/15, 180/15 

1 Arm Bar Curls
25/16 each arm, 30/8 each arm, 30/10 each arm

Planks
2:00

* Good workout. Running tomorrow, deads/squats Friday.

 

Strong 15, Week 8: Overhead Press, etc.

Overhead Press: Strong 15, Week 8
bar/15, bar/15, 98/5, 108/4, 128/3, 138/2, 158/1, 168/1, 173/1, 153/7 (7RM)
    * No idea where this 7RM came from, but I am not complaining!!!

Incline Smith Machine- 350 Method
175/22, 175/12, 175/7 (41 reps...-3 reps from last time.....frown face...maybe the 7RM OHP got to me)

One Arm Single Pulley Pushdowns, Reverse Grip
20/10 each arm, 20/10 each arm, 20/10 each arm

Pec Deck
160/15, 180/8, 180/7 (really strong with these, too)

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

Pulley Crunches 
120/30, 130/15, 130/12 drop set to 100/30

Cardio

5 miles, 50:30... just survive!

Strong 15, Week 7: Deads & Squats

Strong 15, Week 7 Hex Bar Deads

175/5, 215/4, 270/3, 305/2, 350/1, 375/1, 395/1, 360/5

Zercher Squats

bar/10, 138/5, 188/3, 228/10 (10RM)
   * Really felt my abs at the end of that 10 rep set.