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