Hex Bar Deads, Smith Machine Inclines

Hex Bar Deadlift
135/10, 225/5, 315/5, 385/8 (8RM)
    * Felt decent enough.

Smith Machine Incline Press
135/10, 175/10, 195/8, 205/5, 205/5, 205/6

Abs
Vertical Knee/Leg Raise Bench- 4 sets of 15
Regular Planks: 1:30

Depth Jumps
16 total jumps

Back & Cardio

Chins
12 (regular), 8 (dead hang pause), 8 (regular), 6 (dead hang pause)

T Bar Row (underhand grip)
115/7, 125/6, 125/7

Olympic Bar Rows (underhand grip)
188/5 really crappy reps- set doesn't count (too heavy doing these third)
158/6, 158/6, 158/7 (much better reps)

One Arm DB Preacher Curls
30/10 each arm, 30/10 each arm

Cardio
1 mile run in 9:30
  * This is a pretty slow time, yet it was extremely difficult and quite frankly, I haven't the slightest idea why.

  * Good workout lifting wise. Big mystery disappointment cardio wise.  

Overhead Press, etc.

Pushups
30

Planks
5:00 cycle

Overhead Press
98/5, 118/4, 138/3, 158/2, 173/1, 138/9
    *173 is only 10 pounds less than my all time PR. Not bad considering the injuries that I've had to come back from. My short term goal is to hit that PR of 183 again, with a longer goal of joining the 200 OHP club.

Depth Jumps
8 jumps

Pushups
30

Depth Jumps
8 jumps

Pushups
21

Rear Delt Machine
100/12, 110/9

Pushups
21 

One Arm Cable Reverse Grip Pushdowns
30/12 each arm, 30/12 each arm 

Zerchers & Cardio

I ate like a moron over Easter weekend, so I figured I would put it to good use and squat today.

Zercher Squats
bar/13, bar/10, 138/5, 178/4, 208/3, 228/2, 248/1, 258/1, 208/7
     * Strong.

Cardio
15 minutes, treadmill, interval
5 minutes rest
15 minutes, treadmill, interval
      * As expected, doing cardio after squats is pretty frickin difficult.

Cardio

30 minutes of interval training on the treadmill.

Depth Jumps
16 total jumps... felt like I jumped higher after doing that cardio

Planks
a bunch of different poses over the course of 7 minutes
 

Back

Chins
13, 10, 10

T-Bar Rows (underhand grip)
115/8, 115/8, 115/8

1 Arm Hammer Strength Iso-Lateral Row
115/8 each arm, 115/8 each arm, 115/8 each arm

One Arm DB Preacher Curls
30/8 each arm, 30/8 each arm, 30/8 each arm

Zercher Squats & Hex Bar Deads

Zercher Squats
bar/13, bar/13, 138/5, 178/4, 198/3, 213/2, 238/1, 253/1, 223/5
     * These continue to feel awesome... my form probably wasn't the greatest for the last few reps of 223/5.

Hex Bar Deads
135/10, 225/5, 315/5, 410/3, 365/8

    * Good workout. This is the first time I've done squats and deads in the same workout in quite some time. I definitely felt fatigue in my legs during the deadlifts.