Thursday, October 23, 2014

Thu 10/23 - Push Day (work gym)

Workout: Work Gym
(75#Inc)12,11,10 (33/35)
(55#DBShldr)9,7,8,6,6  - solid work here
(10#T-twist)3x16
(65#Inc)10,9 (19/20)
(40#IncFly)10,10
(75#OHTri)12,10,8 (30/30)
(25#LDelt)3x9
(73#PushDn)9,9,8
57 + 10 w/u = 67 mins

Incline was good. Beat reps by 1 from last WO w/ this weight. The goal here is really just as many reps as I can and try to beat the previous WO. The DB's at the work gym only go up to 75#'s so I can't increase the load here.  DB shoulder press was good. After the 2nd set I was going to drop to 45#'s and do 3 more sets, but I stuck with the 55#DB's and glad I did. Good shoulder work. I supersetted the last 3 sets of these with weighted torture twists.

Next I increased the incline and did 2 sets. Good pressing. Incline fly's were good. Was going to do a 3rd set, but R beck was tweaked a bit so I stopped there. I met rep goal on OH tri of 30 and did "heavy" lateral delt raises. Finished up with a couple sets of heavy pushdowns. Very solid WO.

Nutrition:
I weighed 176.0 this morning.

Tuesday, October 21, 2014

Tue 10/21 - Pull Day (work gym)

Workout: Work Gym
(185#SmUhBOR)4x8,135x20
(163#VbarPull)4x10
(60#PallofPress)3x10/10
(75#DBRow)3x12
(70#BBCurl)3x10
(150#PullDn)3x8
(25#Crunch)3x15
(50#RDeltFly)12,10,10
(73#PushDn)10,8,63x10
60 mins + 5 w/u = 65 mins

Had doc appointment about my knees today. They took x-rays and will hear something by Friday. Have an appointment with the PT on Thursday and a referral for an orthopedic.  So, onto the WO. I didn't go as heavy on BOR's today because I wanted to keep form a little stricter. I feel there's a time for heavy w/ a little body English, and a time for strict form. Very good rowing. V-bar pulldowns were good. I got more reps than last WO. I superstted these pulldowns with Pallof Presses, and I bumped up the weight on Pallof presses today and they were really difficult. I think I re-aggrivated my L glute issue doing these.

Next I supersetted DB row's w/ barbell curls. Then I did pulldowns superstted with crunches with a 25# plate on my chest. Finished up the WO with rear delt fly's and some triceps pushdowns.  This was a pull day, so the pushdowns are obviously out of place, but I wanted to add a little work there because my lock-out is weak on my pressing movements. I think some extra tri work will help with that. Good WO.

Nutrition:
I weighed 176.0 this morning.

Monday, October 20, 2014

Mon 10/20 - Push Day (Inc Rep Goal Met)

Workout: LA Fitness
(80#Inc)10,10,8,7 - Rep goal of 35 met! Took several weeks, but got it!
(55#DBShldr)8,7,45x8,8,8
(LyingLegRaise)30/4x10
(65#Inc)12,7 - Completely died on 2nd set
(155#Decline)9,8
(40#IncFly)9,8,7
(OHTri)80x8,75x8,8
(25#LDelt)3x9
(50#Rope)3x12
72 + 10 w/u = 82 mins

Warmup felt OK, first set of incline felt a bit heavy. Didn't think I'd attempt 10 reps on 2nd set, but felt ok so got it. This is where I hit a major wall last WO. I got 8 reps 3rd set and 7 on last. Pushed every set hard. Hit goal of 35 reps! Woohoo! With rep goal system, this would mean time to add weight. But, since I can't add only 5 pounds to the bar (given these are fixed weight DB's) I'm going to stick with 80#DB's for a while until I can get a few more reps and/or 35 reps is a bit more "comfortable". I'll still keep pushing for as many reps as possible, but I want to hit 35+ reps a couple times before bumping up the weight. My form wasn't the best and I'd like to get some paused work in at this weight. 85# DB's are not THAT much heavier, but they're significantly harder on my shoulders. I'll bump up to that weight now and then, but probably not start a rep-goal protocol there yet.

Next I did DB shoulder press. Didn't get quite as many reps as last WO, but great work with 5 sets. I gave my chest/tri's a break before more pressing with a myo-rep set of lying leg raises. They were great. Next I increased the angle of the incline and did 2 sets. My goal reps here are 20 and I've only been getting 17. First set I got 12 reps! I thought this goal was going to be smashed. Then I shit the bed and died. Only got 7 reps on next set. Progress, but holy cow, that got heavy fast!

Decline was OK. Only 2 sets. I bumped the weight on incline fly's and it was heavy, but good. Finished up with tri and detl work. Great WO! Very pleased with the progress.

Nutrition:

I weighed 176.2 again this morning. Didn't eat great yesterday, but lots of walking at Kings Dominion for Halloween Haunt. A great time with Sarah!

Sun 10/19 - Rest/Kings Dominion

Sarah and I went to Kings Dominion for Halloween Haunt. It was a blast! Here are some pics.

Sunday, October 19, 2014

Sat 10/18 - Pull Day

Workout: LA Fitness
(UhBOR)135x10,185x6,6,6,135x16
(205#VbarPull)3x9+160x10,11
(10#Crunch)15/15,10/10,10/10
(95#DBRow)3x10 - Weight bump
(100#SeatRow)3x10 - New machine - liked it a lot
(150#PullDn)2x8
(35#IncCurl)10/10,9/9,8/8
(UprightRow)90x8,80x10,10
(FacePull)58x10,50x10,10,43x10
(100#RdeltFly)12,10,9
75 mins + 5 w/u = 80 mins

Left glute still bad, so I gave deadlifts a break. BOR were good and were v-bar pulldowns. Form begins to break on pulldowns with this weight later in sets so I added the 2 sets of ligther work to get a real good squeeze at contraction. I supersetted pulldowns with crunches. No pallof press today because that also puts a lot of stress on my glutes.

I bumped the weight on DB rows again today. These were a lot of work. Used straps today to help hold the DB's. I supersetted chest supported seated rows and pulldowns. The seated rows were on a machine I haven't used before and I really liked it. I'll definitely do these again because they felt good, and it's gives my lower back a breack (unlike BOR's). My back was fried because even these light pulldowns got really heavy, really fast.

I supersetted incline curls + pinwheel curls with upright rows. I bumped the weight up on upright rows, and it bothered my shoulders, so I dropped weight back down.  I finished up with a lot of rear delt/upper back work with 4 sets of face pulls and rear delt fly's. Very good back/pull WO.

Nutrition:
I weighed 174.8 this morning.

Friday, October 17, 2014

Fri 10/17 - Push Day

Workout: LA Fitness
(80#Inc)10,10,7,7 (34/35)
(65#Inc)9,8 (17/20)
(100#Crunch)3x10
(55#DBShldr)9,7,45x8,8,8
(165#Decline)8,8,7
(35#IncFly)12,12,10
(OHTri)80x8,75x8,8
(25#LDelt)2x8,20x10,10
(50#Rope)2x13,35#x15,15
80 + 10 w/u = 90 mins

Incline started off very well, but I faded badly. Pushed 2nd set a bit too hard maybe? Had the 8th rep all but locked out on 3rd set. Really wanted to hit goal of 35 reps today. So I matched my reps from last WO and almost had 1 more. I'll keep at it. Increased the angle and did 2 back-off sets. These felt heavy. First 4 sets took more out of me than I thought. Took a break from pressing with cable crunches. Hadn't done these in a while.

Shoulder press was good. 2 heavy sets, then backed off and got 3 more good sets. I bumped the weight on decline and had Max spot me. He helped a touch on last rep of 3rd set, so I'll call it 7.  I added a set of incline fly's from normal. Felt really good. Since I'm getting stuck right before lockout on presses, I think I've got to do some extra tri work. So I did  sets of OH tri's, heavy rope extensions and rope pushdowns. Bumped weight on lateral delts for 2 sets and did 2 lighter sets.  Very good WO. A tad disappointed I didn't get an extra rep on incline. Just something to keep pushing for. I've got to remember not to push too hard on early sets. I pay the price for that in latter sets.

Nutrition:
I weighed 174.2 this morning.

Wednesday, October 15, 2014

Wed 10/15 - Pull Day

Workout: LA Fitness
(185#UhBOR)4x6+135x15 - Weight bump
(205#VbarPull)9,8,8+160x10,10 - Heavy, good back-off sets
(90#DBRow)3x10 - Weight bump
(30#PallofPress)3x10 - Weight bump
(150#PullDn)3x10
(Crunch)15/15,12/12,10/10
(80#UprightRow)3x10 - Added reps
(65#BBCurl)3x8+45x20 - Wow, heavy!
(RDeltFly)115x12,10,100x10
(SeatRow)73x8,58x10,50x10 - Done
77 mins + 5 w/u = 82 mins

My L glute has still been bothering me, so I didn't deadlift today. I'll see how it feels and maybe try this weekend. I bumped the weight on BOR's and was happy with 4x6. Dropped and did a max rep set really strict form. Good rowing. V-bar pulldowns got heavy real quick. I did 3 heavy sets and 2 back-off sets. I bumped the weight on DB rows and supersetted with Pallof Presses, which I also bumped the weight on. Pallof presses were REALLy hard.

Next I did pulldowns, supersetted with crunches. Abs were absolutely on fire. Doing these after heavy Pallof's were hard, and really good. I did upright rows again today and got more reps than last WO. I supersetted with what I thought was going to be light barbell curls. I thought I'd get sets of at least 10-12. Nope. Only got sets of 8. My bi's were worn out from all the pulling. After 3 sets of curls, I dropped to just the bar and did as many reps as possible (AMRAP), and got 20. Bi's were on fire.  Finished up with rear delt fly's and seated rows. My back was completely done. Had to drop weight on each set of seated rows. Last set I paused on contraction and relt a big pump in my back.

Despite not being able to do DL's, this was an awesome WO! Pushed weight and reps everywhere I could. Hard work. I'm spent.

Nutrition:

I weighed 174.6 this morning. Lighter than I thought I'd be and lighter than I wanted to be. Will try to up the calories today.