Wednesday, May 4, 2016

Wed 5/4 - Pull Day

Workout: Golds
(Pullups)15,12,12
(Crunch)3x10/10
(120#SeatRow)3x10
(30#RDelt)3x12
(35#IncCurl)10,8,30x11
(95#StandingCableRow)2x15
(10#RDelt)2x10

41 + 5 = 46 Mins

Pull day today. Started will pullups. I hadn't done these in a month so I was fairly happy with # of reps here. I supersetted them with crunches. Then I did seated rows. Not too heavy so I could get a good squeeze and pause on each rep. Felt good. Then I supersetted "heavy" rear delt fly's with 2 sets incline curls, 1 set hammer curls. Finished up with standing cable rows and more rear delt work.

Right shoulder really sore from yeseterday's WO.

Nutrition: 
I weighed 172.6 this morning.

Tuesday, May 3, 2016

Tue 5/3 - Push Day

Workout: Golds
(85#Inc)7,4,75x9,8
(55#IsoInc)2x8
(60#IsoShldr)3x9
(50#Crunch)4x10
(90#Skulls)10,9
(30#Delt)2x10
(58#Rope)12,10
(130#Fly)10
46 mins

Push day today. Started with incline and was feeling good, but I mis-grooved the 7th rep and barely got it up. I shouldn’t have even tried to get that rep up once it got out of position. I tried one more heavy set and just stopped at 4 reps. Dropped the weight and had 2 surprisingly decent sets. Not what I’d hoped for out of that movement today, but I just moved on.

Next I did 2 sets iso incline and 2 sets iso shoulder supersetted with heavy crunches.  I bumped the weight up on shoulders today and was pleased with that. Next I supersetted skull crushers with lateral delt raises.  Skull crushers were really good. Finished up with some rope pushdowns and flys. Fly’s hurt my chest/shoulder today (still sore from DB incline) so I stopped after 1 set. Not a great WO, but had a few good exercises.

Nutrition: 
I weighed 173.4 this morning. Super bloated yesterday from all the carbs during backpacking trip this weekend.

Sat/Sun 3/30-4/1 - Backpacking Trip in PA

Sarah and I drove home Friday night and met up with friends for an overnight backpacking trip. Had a great time despite some rain on Sunday.  Really great trip.

Day 1 (Sat) was from Rt 325 to Rausch Gap Shelter 11.6 miles.
Dat 2 (Sun) was from Rausch Gap Shelter to Swatara State Park 5.5 miles

Friday, April 29, 2016

Fri 4/29 - Upper

Workout: Golds
(75#Inc)10,9,8P
(155#BOR)3x10
(30#Crunch)3x10
(55#IsoInc)10,8
(160#VbarPull)2x10
(55#IsoShldr)2x11
(120#PullDn)2x10
(58#Rope)2x13
(25#RDelt)2x10
(35#Curl)11

50 mins

Quick WO at lunch. Not recovered enough from Wed heavy WO since I’ve been in a large deficit all week (down 10#’s since Sunday), but wanted to get a quick WO in before being gone this weekend.  I did BOR working sets while warming up my shoulders/incline. Felt good. Hadn’t done barbell bent over row in a while.  Then I supersetted incline with weighted crunches. Chest definitely not recovered. Next I did 2 sets each iso incline with vbar pulldowns. Then another 2 sets each iso shoulder press with wide grip pulldowns.  Finished up with some triceps and rear delt work, plus 1 set of curls. In and out pretty quick. Exactly what I wanted/needed.

Nutrition: 
I weighed 171.2 this morning. Weighed more this morning despite being at about 1,500 cal deficit again yesterday. That stuff just happens.

Wednesday, April 27, 2016

Wed 4/27 - Upper

Workout: Golds
(85#Inc)7,6,6,65x10P
(160#SeatRow)3x10
(30#Crunch)4x12
(60#IsoInc)9,55x9
(180#VbarPull)2x10
(55#IsoShldr)2x10
(140#PullDn)2x10
(58#RopeExt)12,11
(8#LDelt)2x10
(35#Curl)11
(25#FacePull)2x12
(145#Fly)2x10

68 mins

Started with working sets of seated rows during incline warmup to save a little time. Then I did incline supersetted with weighted crunches. Incline was pretty good. Lost 1 rep from last WO, but I’ve been in a massive deficit the last 3 days, so that’s probably the reason.  Next I supersetted iso incline with vbar pulldowns. I went too heavy on incline and had to reduce the weight. Next I supersetted iso shoulder with wide grip pulldowns. Pulldowns felt really good.

Then I did triceps rope extensions with cable lateral delt raises and 1 set of curls. Finished up with face pulls and fly’s.  Decent WO.

Nutrition: 
I weighed 171.6 this morning. Down from 180.0 on Sunday!

Monday, April 25, 2016

Sat 4/23 - Upper

Workout: LA Fitness
(85#Inc)8,6,6,70x9
(205#VbarPull)3x8
(25#Crunch)4x10
(60#IsoInc)2x10
(55#IsoShldr)3x9
(65#SeatRow)4x10
(160#Fly)2x10
(58#PushDn)2x12
(100#RDelt)2x10

66 mins

Last WO at LA Fitness while in Leesburg to close on my house. Cancelled membership this week.  While I warmed up for incline, I started working sets of pulldowns. I started at 190#’s and it felt “light”, so I bumped up toe 205#”s and it felt really good. Reps later in the sets got pretty heavy, but I was surprised how manageable this weight was. Then I got to working sets on incline, supersetted with decline crunches. Incline was really good. I couldn’t call them paused reps, but they were good controlled reps. Added a back-off set for a little more volume.  Next I supersetted iso-incline and iso-shoulder press with steated rows. The plan was for 2 sets each of the pushes and 4 sets of rows, but I wanted a little more shoulder pressing volume, so I added a 3rd set there.  Finished up with chest fly’s, triceps pushdowns and rear delt fly’s.  I had to bump the weight up on chest fly’s quite a bit. Definitely getting stronger here since I’ve been including a fly movement more regularly.  I should’ve been doing this all along I guess.

It was a crazy week trying to balance work, getting house buttoned up (packing, movers, cleaning), seeing the kids and friends in Leesburg. I got in some very solid WO’s despite a crazy schedule and very little sleep. Eating/nutrition was less than stellar, hence the 10 pound weight gain from the time I left Charlotte to Sunday morning leaving Leesburg at a plump 180#’s.  That’s a lot of water, but I’ve got some serious nutrition/diet work to do this coming week.

Nutrition: 
I weighed 174.2 this morning, then ended up eating a couple of big meals and a TON of cereal late night. I weighed 180.0 Sunday AM before leaving Leesburg. I was 169.2 late last week. Ouch!

Friday, April 22, 2016

Thu 4/21 - Upper (LA Fitness)

Workout: LA Fitness
(75#Inc)3x10P
(65#SeatRow)3x10
(55#IsoInc)2x11
(175#VbarPull)2x10
(55#IsoShldr)2x10
(145#PullDn)2x10
(58#RopeExt)3x11
(IncCurl)40x8,35x8
(60#Crunch)2x10
(8#LDetl)2x10
(Crunch)2x15
(25#RDelt)2x12
(145#Fly)2x12

58 + 12 = 70 mins

Went to LA Fitness this morning before work. Started with incline and seated row superset. Both were good. Incline reps were all controlled and paused. Had a bit of a grinder on the last rep of the 3rd set to get 3x10 and was pleased with that. Next I supersetted iso incline and iso shoulder press with vbar pulldowns and wide grip pulldowns.  Those 6 movements were the meat of the WO.

Next I did overhead rope extensions with incline curls and heavy crunches. I hadn’t done these in a while and I remember why now. I like them, but they’re hard on my wrists if I try to go heavy at all. I bumped to 40#’s for curls and got 8 reps. Not bad, but I didn’t want to drop below that rep number, so I went lighter on the 2nd set. My abs were still hurting from my last WOwhen I did heavy crunches today, so I only did 2 sets.  Next I supersetted cable delt raises with body weight crunches. Finished up with rear delt raises and chest fly’s. Both of these feltgreat and I was able to go a lot heavier on fly’s than I thought I would. I’ve been doing more of these lately, and it’s showing in strength and visually.  Very good WO.

Nutrition: 
I weighed 171.2 this morning