Wednesday, May 25, 2016

Wed 5/25 - Upper

Workout: Golds
(70#IsoInc)11,9,9,45x10
(160#SeatRow)3x10,120x13
(65#IsoShldr)10,10,9,45x11
(160#VbarPull)3x10,120x10
(65#RopeExt)11,9,8,58x10
(30#Crunch)3x10,BWx12
(35#IncCurl)12,9,HCx10
(30#RDelt)2x12
(50#Pullover)2x10
(25#LDelt)2x10

66 + 6 = 72 mins

WO over lunch today. Really wanted to get to the gym because I’m moving this weekend and WO’s are going to be hard to come by between busy work schedule and moving/unpacking/etc.

Started with iso incline and seated row superset. 3 working sets and one back-off set for each. Increased reps on iso incline from last WO which is great. Next I supersetted iso shoulder press with vbar pulldowns. 3 working sets plus a back-off set each.  I bumped up the weight on shoulder press from the last couple of WO’s and got good reps. Pleased with pressing today.

Next I supersetted rope extensions with weighted crunches. Then 2 sets incline curls (2 sets + 1 set hammer curls) and rear delt fly’s. Finished up with some DB pullovers and DB lateral raises.  Good WO.

Nutrition: 
I weighed 174.2 this morning.

Tuesday, May 24, 2016

Sun 5/22 - Lower (Ironbound)

Workout: Ironbound Gym
(LegPres)2x15,4x12,6x10,10,10
(PowerClean)125x6,115x10,10,10
(115#CleanPress)6
(12#RussianTwist)4x15
(Crunch)4x15
(Plank)60,60,60,120

64 mins

Wanted to get in a WO this morning before going to my sister’s for brunch and then sitting in the car all day driving home to Charlotte. Since we did upper yesterday, that left us basically one option…a lower day. We started off with leg press. Started light (which didn’t feel super light, BTW) and worked up to 6 plates for real working sets. This was kind of pathetic, and my legs were feeling it big time. But hey, I haven’t done legs in a LONG LONG time. Been doing a lot of hiking, but that’s not like doing real leg work in a gym.  I was planning on doing deadlifts next, but my hamstrings were already cramping up and tight, so I thought that was going to be a REALLY bad idea.  So instead I did power cleans while Sarah did SLDL’s.  The power cleans were a lot of fun, and Ironbound has a great deadlift platform with padded sides so you can drop the weights. Great for dropping the weight after cleans, in this case.  I did 4 sets and the last set I did clean and presses.  Good hard work.

That was about enough for “legs” today, so we moved on to a core circuit of russian twists with a medicine ball, crunches and planks. 4 times through that circuit was an awesome core WO.

So, I'll list this as a "lower body day", because I actually did an exercise that involved the legs in the gym. But it was really just a good WO and a nice changeup that I'll try to start incorporating more frequently in my WO's.

Nutrition: 
I weighed 179.0 this morning. Yep, ate a lot at the wedding last night, and had yogurt and ice cream when I got home.

Sat 5/21 - Upper (Ironbound Gym - Williamsburg)

Workout: Ironbound - love this gym
(80#Inc)8,8,7
(60#IsoInc)2x10
(90#TbarRow)3x8,70x10,10
(65#IsoShldr)10,10,8
(140#VbarPull)3x10
(90#Skulls)10,8
(35#IncCurl)10,9,30x15
(150#Rope)2x10
(30#Rdelt)2x12
(25#DecCrunch)4x12
(Ldelt)2x12
(130#Fly)2x10

82 + 8 = 90mins

Started with DB incline and t-bar row superset. I hadn’t done DB incline in a couple of weeks since I hurt my shoulder, so I was fairly pleased with the reps with 80#DB’s here. Tbar row was good. We did 3 sets of DB incline, then did 2 sets of iso incline, with 5 sets of Tbar rows.  Good start to the WO.  Next we did iso shoulder press with vbar pulldowns.  Both were pretty good.

Next we did skull crushers with curls. Curls were 2 sets incline curls, 1 set hammer curls.  Then we did 2 sets each of rope pushdowns and rear delt fly’s with 4 sets of decline crunches.  Finished up with 2 sets of cable lateral raises with chest fly’s.  Good WO at IronBound gym in Williamsburg.  Love this gym.

Nutrition: 
I weighed 171.4 this morning on my scale at Mom’s house. At a decent amount today, and then a lot at the wedding and dessert after at home. Weight is going to be high tomorrow.

Wednesday, May 18, 2016

Wed 5/18 - Upper

Workout: Golds
(70#IsoInc)11,9,8,45x10
(115#IsoRow)3x11,90x12
(65#IsoShldr)10,9,9
(160#VbarPull)3x10
(65#Rope)10,58x10,10
(30#Crunch)3x12
(30#RDelt)3x12
(35#IncCurl)11,7,30x10
(135#Fly)12,10
(5#LDelt)12,12
(35#FacePull)2x10

56 + 6 = 62 mins

First WO of the week at lunch today after being in the Smoky Mountains hiking this weekend. Started with iso incline and iso row combo. I got one more rep on incline than lats WO which surprised me. Next I did iso shoulder press with vbar pulldowns. I bumped the weight on the press and was happy with the reps. Then I did rope extensions with weighted crunches.

Next were rear delt flys with incline curls. 2 sets incline curls, 1 set hammer curls. Finished up with chest fly, lateral delt raises and face pulls. Pretty good WO.

Nutrition: 
I weighed 172.6 this morning. I ate until I couldn’t walk Saturday night after a brutal hike. Sunday wasn’t much better. I weighed 181.4 Monday morning, so being down to 172.6 this morning, 2 days later is pretty good progress.

Sat/Sun - 5/14-5/15 - Hiking in the Smoky Mountains

Sat 5/14 - Mount LeConte via the Bullhead trail. 15 miles. Over 4,000 feet elevation gain. Highest elevation - 6,593 feet.
This hike was ~15 miles. It started outside Gatlinburg, TN on the Bullhead trail and climbed relentlessly up 7.5 miles to the peak above Mount LeConte. There were only a few brief spots of flat/rolling terrain.  This hike was tough. Coming down wasn't much easier due to 7.5 miles of down hill pounding. We came down Rainbow Falls trail instead of Bullhead. Mistake.  BIG mistake. The trail down was VERY rocky and uneven, making the downhill even harder on the knees and body.

We stopped for lunch at Mount LeConte lodge. It was a nice break out of the wind/cold. Really cool rustic lodge.  There are a bunch of cabins for rent, restaurant is family style service for dinner, there's no roads into the lodge. To stay, you've got to hike in and out. :)  Despite it being difficult, this was a great hike.  It was a bit socked in at the top when we were there so views weren't great, but wonderful anyway.

Sun 5/15 - Mount Cammerer Hike.  11 miles. 3,000 feet elevation gain. Highest elevation - 5,054 feet.
This was an up and down hike again today. Up nearly 4 miles, then rolling for 1.5 to the Fire Tower. Great 360 degree views.  There was ice all over the trees at the top. Started the hike in shorts and t-shirt. Had to stop part way up and put on hat, gloves, long shirt, jacket. It got COLD.

We ate lunch on some rocks by the fire tower.  I went to set my hiking poles down and almost dropped them on a rattlesnake and a copper head sunning themselves at the edge of the rocks under a shrub.  We ate lunch on the rock about 10 feet from the rattlesnake.  After doing some reading about snakes and some time to reflect, this was a VERY STUPID thing to do. We should have moved elsewhere.  Apparently some snakes can get quite aggressive and protect their territory. I didn't know this.  Good thing to know.


Rattlesnake

Friday, May 13, 2016

Fri 5/13 - Upper

Workout: Golds
(70#IsoInc)10,9,8,45x9  - Weight bump
(160#SeatRow)3x10,140x10
(60#IsoShldr)11,10,10,45x11
(160#PullDn)3x10,120x10
(90#Skulls)9,8,60xx11
(30#LDelt)3x10
(30#Crunch)3x12
(30#RDelt)3x12
(35#IncCurl)10,8,30x15
(Fly)150x11,130x8

60 + 6 = 66 mins

Same main layout as Wednesday, but I went heavier on iso-incline, which is good. Supersestted Iso-incline with seated rows. 3 sets each, plus 1 back-off set each with no rest. Next I supersetted iso-shoulder with wide grip pulldowns. Again, 3 sets each, plus 1 back-off set each with no rest.  Then I did skull crushers with heavy lateral delt raises. I did 2 heavy sets of skulls and a back-off set. Delts were straight sets.  Then I did a triple set of crunches, rear delt and curls. Finished up with 2 sets of fly’s, no rest.

Nutrition: 
I weighed 169.4 this morning. Feeling fairly lean. Going to have to do some cardio I think to get some lower ab fat dealt with.

Wed 5/11 - Upper

Workout: Golds
(65#IsoInc)11.10,9
(115#IsoRow)3x10
(60#IsoShldr)3x10
(180#VbarPull)8,160x10,10
(65#RopeExt)11,10,58x10
(35#FacePull)3x11
(30#Crunch)3x10
(135#Fly)12,11
(Plank)2x90

50 + 5 = 55mins

Giving my R shoulder more of a break this week from heavy DB’s. Started with iso-incline upersetted with iso-rows.  Then iso shoulder with vbar pulldowns.  Then triple-set of rope extensions, face pulls and weighted crunches.  Finished up with 2 sets of flys and 90 second planks. Good WO. Not much time. Did the job.

Nutrition: 
I weighed 171.6 this morning.