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