Thursday, March 15, 2018

Wed 3/14 - Upper

Workout: Club Fitness

33 + 5 = 38 mins

Had a headache all afternoon and really wasn't feeling up to this WO, but did it anyway. Turned out OK. Didn't go heavy on pressing by design. Started with DB incline for 3x8 and BOR for 3x8. Doing bent over rows again felt good. Think I'll try to work these in as main back movement every other WO or so and keep pull-ups or weighted pull-ups as the other main movement. Next I did machine shoulder press and pull-ups. I was planning on doing pulldowns, but machine wasn't available so I did some pull-ups.  Elbows barking at me a bit during these.

Then I did curls and abs. 35#DB's weren't available so I did a set with 40#"s and then dropped to 30. Finished up with overhead DB triceps extensions, rear delt fly's and some crunches. Decent WO.

I weighed 172.0 this morning.

Monday, March 12, 2018

Sun 3/12 - Pull Day

Workout: Snap Fitness

60 + 5 = 65 mins

Started with weighted pull-ups and wanted to get 4x8 (instead of going to failure on 1st set and dropping from there). First set wasn't bad, but they got a lot harder. Had to work hard for last couple of reps on each set. Barely got the 8th rep of 4th set up...Sarah gave it to me though :) Next we did 4 sets of BOR. Not real heavy weight, but I don't do this movement frequently any more and it felt HEAVY after pull-ups. I should really do these more often. Then we did 2 sets close grip pulldowns. These were supposed to be fairly light, with good form and a good squeeze at the bottom. These felt heavy quickly. Supersetted pulldowns with 2 sets abs.

Then we did curls, 2 sets EZ bar and 2 sets hammer curls, supersetted with rear delt fly's and crunch twists. Finished up with band pulls and crunches.  Good WO. Pleased with pull-ups.

I weighed 176.8 this morning. Had to eat a couple bowls of cereal last night which spiked weight this morning.

Sat 3/10 - Push Day

Workout: Snap Fitness

64 + 6 = 70 mins

Calling for rain most of the weekend so there won't be a lot of opportunity to be outside, so we decided to do a push/pull split on Saturday and Sunday.

Started with incline. First set was good, then faded. Stuck with 80#DB's for 3 sets, then dropped to 75#DB's. Top end strength felt like it was there, but hit the wall quickly on 2nd and 3rd sets. I didn't have the ability/energy to really push through a tough rep. Solid effort, but normally I can push through another rep but needed an assist from Sarah. Then we raised level of incline and did 3 sets plus a back-off.

Next we did shoulder press. Volume on incline definitely impacted this exercise. Worked hard on all 3 sets, supersetted with leg raises in the Captain's Chair.  Then we did chest fly's with abs. Bumped the weight for the first set of fly's and it felt good, but dropped the weight for 2 more sets. We finished up with a bunch of triceps work and more abs. More triceps volume than normal.

Pretty solid WO. Wish I could've pushed through a couple more reps on sets 2-3 on incline, but good effort.

I weighed 172.0 this morning.

Thursday, March 8, 2018

Wed 3/7 - Upper

Workout: Club Fitness

38 + 6 = 44 mins

Evening WO after work. Started with incline and seated rows. Didn't go very heavy on incline because I think I'm only good for 1 heavy effort a week while dieting, so I'll save that for the weekend when I'll eat a bit more for recovery. Seated rows were good. Then I raised angle of incline and did 2 sets with pulldowns. Next I did handling leg raises for 3 sets with 2 sets of triceps. Handling on the bar really bothers my elbows so I actually did 2 sets hanging and 1 set of leg raises in the Captain's Chair. Next I did 2 sets of curls with 2 sets of band pulls. Curls was 1 heavier set of EZ bar curls and a set of hammer curls. Finished up with some 2 sets of crunch twists and a set of crunches.  Decent WO.

I weighed 171.6 this morning. Feeling good. Visibly leaner than I've been in a while. There's 4 or 5 more weeks in the biggest loser contest and I don't know if I can/should diet for another 4-5 weeks w/o a break. We'll see how the next 1-2 weeks go and decide if I take a small diet break.

Monday, March 5, 2018

Sat 3/3 - Upper

Workout: Snap Fitness

62 + 8 = 70 mins

Morning WO before heading to Murrow Mountain State Park for an overnight camping trip with Salem to see how she does.

Started with incline and weighted pull-ups. Really good first two sets and faded on 3rd set of each. Then we raised the angle of incline and did 3 more sets with inverted rows. Next we did shoulder press with close grip pulldowns.

Then we did chest fly with overhead triceps. Died on 2nd set of both these.  Then we did curls and leg raises in the Captain's chair, finished up with rear delt fly's and abs.  Good WO. Weight has been dropping and didn't eat much before going to the gym which might explain fading in later sets of exercises.

I weighed 173.6 this morning.

Thursday, March 1, 2018

Wed 2/28 - Upper

Workout: Club Fitness

34 + 6 = 40 mins

Quick WO after work at Club Fitness near the office. Good thing I planned on doing this because it looked like traffic was a nightmare had I tried to get home right after work. I've been dieting moderately so I reduced volume this evening. Incline was OK, 2x8 with 75#'s felt harder than I expected. Pullups were great though. Then I raised angle of incline to almost a shoulder press and did 2 good sets with seated rows.  Then I did rope extensions and hammer curls. Finished up with 3 sets of leg raises and some rear delt fly's. 

I weighed 174.8 this morning. Starting to notice a bit of a difference in the mirror and how clothes fit.

Wednesday, February 28, 2018

Sat 2/24 - Upper (Ida Lee gym in Leesburg)

Workout: Ida Lee

76 + 10 = 86 mins

WO in Leesburg at Ida Lee gym. Started with DB Incline for 4 sets and 2 sets pull-ups and 2 sets pulldowns. Incline was pretty good, last 2 sets were all paused reps. Pullups were good. Next we did shoulder press with seated rows. Then we did hammer curls and leg raises in the captain's chair.  The gym was too busy to do cable fly's, so we did pullovers with abs. Hadn't done pullovers in a very long time and they were a nice change up.  Finished up with triceps and rear delt fly's.  Good WO.

No scale to weigh myself this morning.