Thursday, January 17, 2019

Sun 1/13 - Pull Day

Gym: Garage Gym
(Pullups)3x8
(InvertRow)3x8
(30#SealRow)2x10
(Plank)2x60
(30#IncCurl)2x10
(SidePlank)2x30/30

29 + 3 = 32 mins

Started with pull-ups and sets of 8 were HARD. Combination of being sick and HEAVY. Fugg.  Then we did inverted rows. We did them in the rack with barbell on J-hooks and feet up on bench rather than rings. Then we did seal rows with planks. Hadn't done planks in a LONG time. Finished up with incline curls and side planks. Decent WO, good effort under the circumstances.


Nutrition/Weight:
I weighed 187.4 this morning.

Sat 1/12 - Push Day

Gym: Garage Gym
(150#Incline)5,5,5,5,7
(45#DBShldr)9,8,8
(30#DBPress)10,9
(20#Fly)2x10
(Abs)2x15
(35#Skulls)10,8
(Crunch)2x10

39 + 6 = 45 mins

Went to urgent care on Thursday, thought I was going to pass out at work, felt dizzy, feet and hands tingling.  Blood work and EKG said I was ok.

Started with incline. Added 5 pounds from last WO. Then we did DB shoulder press.  Next we did DB press.  Then flys and abs. Finished with skulls and crunches.  Not much to say about this one. Happy to continue incline progression, but now that I'm sick, I may just need to start over. Going to take it easy for a while.

Nutrition/Weight:
I weighed 185.0 this morning.

Monday, January 7, 2019

Sun 1/6 - Pull Day (Myo-Reps)

Gym: Garage Gym
(Pullups)10/+2,2,2,2,2
(InvertRow)4x7
(30#Inc/HCurl)10/10
(25#Crunch)12/+4,4,4,4

17 + 3 = 20 mins

Pull day. Didn't have much time because I had to be somewhere at 11AM and we were making jerky this morning which took longer than planned. So, I only had about 25 mins for a WO and didn't want to put it off until later in the afternoon.  Simple solution was Myo-Reps.  We did Myo-Reps for pull-ups in about 3 mins, then 4 sets inverted rows. Then incline/hammer curl combo with Myo-Rep weighted crunches.  Short, but some decent work in a very short time.


Nutrition/Weight:
I weighed 186.2 this morning.

Sat 1/5 - Push Day (Incline sub-max run-up start)

Gym: Garage Gym
(145#Inline)5,5,5,5,7P
(50#DBInc)12,9,45x10
(25#DBPress)12,10
(20#IncFly)2x12
(Abs)2x15
(115#CGBP)10,8
(35#Skulls)11,30x10
(Crunch)2x12

50 + 6 = 56 mins

Push day today.  Going to try a novel idea..Start at a moderate weight and add small amount each week to see if I can push past this plateau I seem to be stuck at. Should have done this long ago, but this is the first time in a while my shoulders have held up to barbell training.  Weight progression on DB's is tough because the jumps in weight are fairly large (10pounds).  Incline felt good. 5x5 will be the scheme. Today all reps were paused and I felt good so I did 7 on the last set.  I'll add 5#'s to next WO. Sarah will be doing the same.

Next we raised the angle of incline and did 3 sets.  Then 2 sets DB presses, followed by 2 sets incline fly's and abs.  Then we did close grip bench press for 2 sets. I'd like to progress here, but flat pressing bothers my R shoulder so I'll have to proceed with caution.  Finished up with DB skull crushers and crunches.  Solid WO.


Nutrition/Weight:
I weighed 182.4 this morning.

Wednesday, January 2, 2019

Tue 1/1 - Upper

Gym: Garage Gym
(165#Incline)6,6,5,145x7,95x10P
(115#T-bar)4x8
(85#OHP)8,7,7
(Rings)3x10
(25#IncDBPress)2x10
(30#Curl)10,12
(35#Skulls)12,8,25x10
(Abs)3x12
(15#RDelt)2x10
(Crunch)2x12

55 + 7 = 62 mins

Upper WO on New Years morning.  Started with incline and t-bar rows. Next we did overhead press with pulls (somewhere between inverted row and pull-up) on the rings.  Next we did close grip DB presses with curls.  Then we did skull crushers with abs. Finished up with rear delt fly's and crunches.

Fairly frustrated with barbell incline. It's been my main press movement and although I'm eating in a surplus and putting on weight, this lift doesn't want to move. I progress a little, then regress right back.  I think I need to do some programming work and really stick to a pressing progression program and see if that can get off this sticking spot.

Nutrition/Weight:
I weighed 184.6 this morning.

Sat 12/29 - Pull Day (Ida Lee)

Gym: Ida Lee
(160#SeatRow)4x8
(140#PullDn)4x8
(85#WideRow)2x15
(100#CGPull)2x13
(30#SealRow)2x10
(Abs)2x15
(35#HCurl)10,30Hx9,25x11
(Crunch)2x12

50 + 5 = 55 mins

Pull day at Ida Lee (Leesburg, VA). We don't have any cable row/pull capabilities in the garage gym, so today we did a lot of that. Started with seated rows, then pulldowns for 4 sets each. Then we did wide grip seated rows and close grip pulldowns.  Next we did seal rows and abs. Finished with curls and more abs.  Good pull WO.

Nutrition/Weight:
No scale but I'm in the 185#'s range.

Fri 12/28 - Push Day (Ida Lee Gym)

Gym: Ida Lee in Leesburg, VA
(165#Incline)7,6,155x6,5,115x10
(50#DBInc)3x8
(20#IncFly)2x10
(25#DBPress)15,14
(58#Rope)10,10,8
(Crunch)3x12
(PushDn)2x15

54 + 6 = 60 mins

Push day at Ida Lee (Leesburg, VA). Started with incline for 4 sets plus a 5th drop set of paused reps. Then we did DB incline at a fairly steep incline. Next we did 2 sets incline fly's and then 2 sets DB close grip press.  Finished up with triceps and ab work.  Good workout.

Nutrition/Weight:
No scale but I'm in the 185#'s range.