Wednesday, January 28, 2015

Wed 1/28 - Pull Day (work gym)

Workout: Work Gym
(195#SmBOR)10,10,10,8
(15#Crunch)3x10/10
(175#V-barPullDn)3x8
(SealRow)60x8,8,45x10,10
(HammerCurl)35x10,30x10
(60#RDeltFly)12,10

40 mins + 5 w/u = 45 mins

Went to the work gym over lunch for a quick WO. I bumped the weight on BOR's and they were good...and hard. Was planning on 3 sets, but felt really good so I did 4. Supersetted with crunches and they felt GREAT today. I could really feel my abs activating hard. I went heavy on v-bar pulldowns. 3x8 with this weight was a struggle (and tough on the elbows). My back was already worked fairly well. Next I did 2 sets of heavy seal rows, then dropped the weightand did 2 more sets. Felt great and I supersetted them with hammer curls. I started with 35#DB's and they felt pretty heavy and started to really bothermy elbows so I dropped the weight for the 2nd set. Finished up with 2 sets of rear delt fly's. I bumped the weight on these from last WO.

Fairly short WO, but worked hard and really felt every movement. Pushed weight and reps on every exercise. Good work and really happy with the effort. Hope my elbows aren't screaming at me later this evening.

Nutrition:
I weighed 181.8 this morning. Weight has come back down from Monday/weekend and I'm not ready to really start cutting yet, so I'm going to try to eat at leasta little over maintenance today.

Tuesday, January 27, 2015

Tue 1/27 - Push Day

Workout: LA Fitness
(80#Inc)10,9,8 - Good
(60#IsoShldr)9,8,8,8
(CaptChair)14,14,14,12
(65#Inc)10,8 - R shoulder gave out on 2nd set
(73#RopeExt)10,9
(15#LDelt)2x12
(58#Rope)2x13
(15#RDelt)2x10
(190#Fly)2x10
(15#Crunch)10/10/10,8/8/8

61 + 10 w/u = 71 mins

I wasn't sure what to expect today after how bad my shoulder was for incline this weekend. It's still painful, but first 3 sets of incline were GREAT today. This weekend I couldn't get 3x8 w/o a lot of help on my R side from Sarah. Today I got 10,9,8. Felt good about that. Last set was uncomfortable, but not too much pain. I wanted to do DB shoulder press, but didn't want to put that much stress on the shoulder, so I did the hammer strength iso shoulder machine, supersetted with leg raises in the capt. chair.  Then I went back to steeper incline. First set felt good. 2nd set, my shoulder had had it and my R one quit at 8. Left one, no issues.  So, some good pressing today.

Next I hit some different triceps and delt exercises.  I wanted to do incline DB fly's instead of machine fly's. I tried to warm up with really light 25#DB's and on the first rep I had to drop the weights because it felt like something was going to tear in my R shoulder. So instead I finished up the WO with some machine fly's supersetted with weighted crunches.

Nutrition:
I weighed 183.0 this morning. This was down from 186.0 on Monday.

Sun 1/25 - Lower

Workout: LA Fitness
(DeadLift)135x10,225x5,275x3,315x5,5,5,5,5 Very good
(LegPress)4Plx30,8Plx15,15,15
(CaptChair)13,13,13,10
(70#GobletSquat)3x12
(15#T-twist)3x12
(Plank)2,1,1,2

73 mins = 73 mins

Sarah and I did a Lower + Core WO this morning. I decided to not go quite as heavy as normal on deadlift, but did sets of 5 instead of real heavy doubles. We didn't really do a warmup, but worked up to my working weight of 5x5 with 315#'s. Felt great. Had quite a bit of rest between sets because we were working on Sarah's DL form. Took some video of both of us.  Next we did leg press supersetted with capt chair leg raises. Presses were good and I tried to get my legs real high on leg raises.

I had leg extensions written in next, but we changed and did goblet squats with a DB. These were pretty good. First time doing them. Neither of us had to go very heavy at all to get some decent work out of these. We supersetted them with torture twists. We finished the WO with a plank set, going front, L-side, R-side, front for 2min, 1min, 1min, 2min. We stretched hamstrings for a few mins at the end.  Good WO. 

Nutrition:
I weighed 184.4 this morning. Getting up there :)

Saturday, January 24, 2015

Sat 1/24 - Upper

Workout: LA Fitness
(80#Inc)3x8,55x10 - Ugh, R shoulder is a mess
(165#SeatRow)10,10,10
(CaptChair)12,12,10
(60#IsoShldr)10,9,8,8
(190#PullDn)10,9,8
(20#Crunch)3x8
(190#Fly)12,11
(60#SealRow)2x12
(65#RopeExt)2x10

70 + 10 w/u = 80 mins

I woke up at 4:15 this mornign for some reason. Could've used more sleep for sure. Sarah and I went to the gym for an upper day. We started w/ incline as usual. My R shoulder continues to be bad and bothered me all week. Warmups didn't feel great and I said I was going to just stick with 75#'s and see how that went. I ended up grabbing 80#DB's anyway. These still shouldn't be very heavy. First set I got 8 and needed an assist on the right side the last rep or two. I asked Sarah to try to help me keep the R one level w/ the left. My shoulder was really painful and I probably should've either gone really light or skipped this all together. Problem is I've been eating in a surplus and will probably start cutting calories next week so I really wanted to push the weights as much as possible today.  Anyway, second set Sarah starting assisting the R side about rep 5/6. I think about the same for the 3rd set. Left side was fine. Really hard to press when one side is just a mess. It makes everything off balance. We increased the angle of the incline and I tried to use my normal weight of 65#DB's. Couldn't even get the right one up. Dropped to 55#'s and did 10 reps. Decent work I guess. Frustrating.

Seated rows were good. Supersetted them with leg raises in the Capt. Chair. I took my legs high and focused on controlling. Next we did iso shoulder press. I got more reps than last WO and was happy with these.  Then we supersetted pulldowns with crunches. I bumped the weight up on pulldowns and they were heavy
but good.

Since I couldn't do as much chest/pressing as I'd like, we did 2 sets of flys. There were painful, but still felt fairly good. Finished up the WO with  seal rows and rope extensions. I added reps on seal rows.  Good WO.

Nutrition:

I weighed 181.2 this morning.

Thursday, January 22, 2015

Thu 1/22 - Pull Day (Work Gym)

Workout: Work Gym
(185#SmBOR)4x10
(10#T-twist)4x14
(168#RevPullDn)3x8
(55#SealRow)3x8
(20#Crunch)3x12
(75#DBRow)2x12
(50#RDeltFly)2x12
(30#HammerCurl)2x10

45 mins + 5 w/u = 50 mins

Went to the work gym over lunch so had to keep the WO short. This so often works out well. When I don't have a lot of time, I focus on fewer key movements and spend my energy there (where it matters most). Anyway, BOR's were really good. No cheating and reps felt really good. Supersetted with Torture Twists. I wanted to do v-bar pulldowns next, but someone else was using the pulldown, so I worked in with him and did reverse grip. This was easier on my elbows than overhand pulldowns.

Next I did seal rows supersetted with weighted crunches. I did 2 sets of 1-arm DB rows. They felt great. Back was getting pretty fatigues at this point from all the rowing. Finished up with rear delt fly's which were great and I did 2 sets of hammer curls. First time I've done a curl in months because of my elbows. I tried a regular barbell and DB curls and couldn't do even a very light weight w/o a lot of pain. Hammer curls were still painful, but not nearly as much. I went light and they felt "ok".  Very nice WO.

Nutrition:
I weighed 181.4 this morning.

Wednesday, January 21, 2015

Wed 1/21 - Push Day

Workout: LA Fitness
(Inc)85x7,6,80x7,8 - Ugh, R shoulder real bad
(65#Inc)11,9
(60#IsoShldr)4x8
(15#Crunch)20,16,16,14
(73#RopeExt)10,9
(10#LDelt)2x12
(58#Rope)2x12
(10#RDelt)2x10

48 + 10 w/u = 58 mins

Oh man, my right shoulder is screwed. It was bothering me when warming up with 45#DB's. I should've bagged the WO and done it tomorrow. I think until I get this thing healed up a bit, I'm only going to be able to do 1 "heavy" pressing day a week and on the 2nd day, stick with some light stuff and other movements like fly's. I'm bummed. Anyway, started with 85# incline. Left arm goes up fine. Right arm just feels unstable and weak at about half way through the press. I did 2 sets w/ 85#DB's and then dropped to 80#'s. 80's felt much better on it and I think that's about as heavy as I can be going right now. On the bright side, my last set was my best. Then I increased the angle and did 2 good lighter sets.

I grabbed light DB's to warm up for shoulder press and couldn't do it at all w/o pain. This surprised me because lately even if inlince bothers my shoulder and pec, shoulder press has been fine. Not today. I move to the hammer strength iso press machine and did 4 good sets, supersetted with weighted crunches. Finished off the WO with some triceps and delt work. Despite my shoulder issues, this was still a decent WO. And I can tell I'm getting stronger because I can really control the weight and reps. I just get stuck on the R side. I'd better take care of it before I really tear something badly.

Nutrition:
I weighed 180.8 this morning.

Monday, January 19, 2015

Mon 1/19 - Lower

Workout: LA Fitness
(DeadLift)225x5,275x3,325x2,345x2,365x2,2,275x15
(LegPress)4Plx40,6Plx25,25
(CaptChair)3x10
(70#LegExt)2x10
(10#T-twist)16,16,14

60 mins = 60 mins

Sarah and I went to the gym for a lower WO this morning. I hadn't done deadlift since Dec 21 (a month ago) so I wasn't planning on pushing things too heavy. I warmed up with a set of 135#'s and just did my normal weight escalation until I got to top weight working sets. Things felt really easy today. 365#'s didn't seem that bad, but my left glute started to bother me a touch so I kept it to 2 top-end sets. Could've kept doing doubles for a couple more sets. I dropped weight to 275#'s for a back-off set and got 15 reps. I've never gotten that many before and I've never gone heavier for a double than 365#'s. The back-off set of 15 reps took a ton of energy. I was huffing and puffing for a while after that one.  Great session given the layoff. Sarah did 6 heavy working sets of 5-8 reps. Good work for her.

Sarah and I were sharing the leg press machine, so I stayed light and high reps so we didn't have to switch out a lot of plates. We supersetted these with leg raises in the Capt Chair. I bumped the weight on leg extensions and after two sets my quads felt like jello. Finished the WO with some torture twists for some additional core work. Sarah and I both loved these. We haven't been doing them because they're a pain in the butt to set up at our gym (benches are bolted down so we can't easily move 2 benches close to each other). 

Nutrition:
I weighed 182.8 this morning. Ate a lot late last night so weight was pretty high this morning. Still feeling fairly lean at this weight.