Friday, October 31, 2014

Fri 10/31 - Push Day

Workout: LA Fitness (Rep/Goal)
(85#Inc)8,8,8,7 (31/32) - Very good
(55#DBShldr)8,8,8,8 (32/32) - PR
(10#DeclineCrunch)4x15
(65#Inc)10,9 (19/20)
(40#IncFly)10,10,9 (29/30)
(80#OHTri)12,8,8,65x10,10 (28/30)
(25#LDelt)3x8,10#x12,12
(50#Rope)2x12
66 + 10 w/u = 76 mins

Progression on almost every main lift today! Heavy incline again today with goal of beating 30 reps from last WO and got 31. Very nice. First set of DB shoulder press felt heavy with not a lot of rest after heavy incline. I thought reps would drop quickly and dramatically but I got 8 reps across sets. Awesome. I asked for a spot on the last set hoping to get 7, but didn't want to get stuck because that's really hard on my R shoulder. Blew through 7 and grinded out the 8th rep on last set. Met rep goal of 32 here.  Supersetted decline crunches with these.

I increased the angle of the incline and got 19 reps out of the goal of 20. Right into incline fly's which were really good. I skipped decline today to give my R shoulder a little break. But since I skipped decline, I hammered overhead triceps extensions. Really good. Pushed a little too hard (to failure) on the 1st set and paid for it, but still great work. Finished up with lateral delts (heavy and light) and some tricep rope pushdowns. Excellent WO.

Nutrition:

I weighed 176.6 yet again this morning.

Thursday, October 30, 2014

Thu 10/30 - Pull Day

Workout: Work Gym
(205#SmUhBOR)4x8,135x20
(175#VbarPull)4x8
(60#PallofPress)3x10/10
(75#DBRow)2x14
(35#IncCurl)2x10+10
(150#PullDn)2x8
(50#RDelt)12,10,9
(73#PushDn)10,9,8

56 mins + 7 w/u = 63 mins

Hit the work gym today so BOR's were in Smith Machine. Went heavy and they felt good. Back-off set of 20 was brutal. Bumped up the weight on vbar pulldowns and they were good. Supersetted w/ pallof presses.  Next I supersetted DB rows for AMRAP with incline curls + pinwheel curls.  My back must've been fried because I barely got 8 reps on two sets of pulldowns. Finished up with rear delt and some tri work.  Very nice workout after an unplanned day off yesterday. I was happy to get back in the gym.

Nutrition:
I weighed 176.6 again this morning.

Tuesday, October 28, 2014

Tue 10/28 - Push Day

Workout: LA Fitness
(85#Inc)8,8,7,7 (30/32)
(55#DBShldr)8,8,8,6 (30/32)
(LyingLegRaise)4x20
(65#Inc)10,8 (18/20)
(155#Decline)10,10,9
(40#IncFly)3x8
(OHTri)80x9,8,7 (24/30)
(25#LDelt)3x10
(65#PushDn)3x10
71 + 10 w/u = 81 mins

Decided to bump back up to 85#DB's today and had a goal of 30 reps. Hit it! Felt great. I'll probably switch between 80's and 85's going forward for a while. Shoulder press was good. Thought I'd get more than 8 reps on first set and thought I'd drop reps from there but was able to hold on until the 4th set. Supersetted lying leg raises with these.  Then I increased the angle of the incline and did 2 sets.

Decline was great today. One shy of goal reps (29/30). My R shoulder was feeling a little wonky and "burning", so I decided to go ahead with incline fly's, but didn't push for 10 reps/set. Still plenty hard today actually.  Overhead tri extensions were good. After the 2nd set I put the 80# DB back on the rack and grabbed a 75#DB. Then I felt like I was taking the easy way out, so I went back and grabbed the 80#er again and did my last set w/ it. Good heavy tri work here (and with decline).  Finished up with some delt and more tri work.  Awesome WO. Getting quickly back to the numbers I was hitting at the end of my last "bulk", and I'm hitting them after really only eating in a surplus for a couple week. Very pleased with progress on incline, and especially with my shoulders.

Nutrition:
I weighed 177.0 this morning.

Monday, October 27, 2014

Sun 10/26 - Upper

Workout: LA Fitness
(80#Inc)11,10,7,8,65x8 (36/35) Great!
(115#SeatRow)3x12
(10#Crunch)3x10/10
(DBShldr)60x8,55x6,45x9,9 - First time w/ 60#DB's.
(160#PullDn)3x8
(40#IncFly)2x10
(RopeExt)73x8,65x9,9
(50#FacePull)3x10
(50#Rope)12,10
54 + 11 w/u = 65 mins

This was my 6th workout of the week and they've all been hard/heavy WO's, so I wasn't sure what to expect this morning. On incline, I was thinking about just doing 4x8 and get some decent pressing. Warmups felt good and first set I just decided to push for as many reps as possible and got 11 and felt good. 2nd set I got 10 but had to grind a bit for last rep. 3rd set I should've taken a tad more rest and dropped to 7 reps. Still on pace to match my best reps and then got 8 on the last set. Awesome, and beat rep goal from last WO. Added a back-off set w/ 65#'s that got real heavy, real fast.

I used the chest supported seated row machine again. It's great and I can really feel the contraction in my back. Supersetted with crunches. Since incline was so good, I bumped the weight up on DB shoulder press to 60#'s for the first time. First set was good, but knew I needed to drop for the 2nd set. Dropped weight and still lost reps. Dropped again and got 2 more real good sets.  Pulldowns felt heavy for this light a weight (160#s) and I guess it's just because I haven't been focusing on this movement at all.

Incline fly's were good. Finished off the WO w/ some triceps and delt work.  Great WO! Getting stronger for sure.

Nutrition:
I weighed 178.8 this morning.

Sunday, October 26, 2014

Sat 10/25 - Full Body

Workout: LA Fitness
(135#Squat)1x10
(8PlLegPress)4x12
(Dips)3x15 - Felt great!
(35#PallofPress)3x10/10
(Inc)65x10,60x10
(40#DBShldrPress)2x12
(55#LegExt)3x10
(Crunch)12,12,10
(30#IncCurl)2x10+10
(58#Rope)2x12
56 mins + 12 w/u = 68 mins

I wanted to do a lower body day today, but my L glute is still bad so I did what lower I could and added in some other things to make it a full body. The leg press machines were taken so I decided to do barbell squats. These felt terrible warming up and I did one "working" set and thank God a leg press machine opened up. I did 4 good sets on leg press and supersetted with 3 sets of dips. I hadn't done dips in probably a year. They felt great. Tells me that my shoulder problems have gotten better. I may want to try some light barbell pressing sometime soon.

I bumped the weight up on paloff presses and they were HARD, but felt great. Then I did 2 sets of fairly light incline and shoulder presses. I did some leg extensions supersetted with crunches. Crunches were not weighted, but they were tough after heavy paloff presses earlier. Finished up with some bi/tri work.  Felt great after this WO. Not spent, but got some good work in.  Hiking at Great Falls Park with the kids in the afternoon, then evening with Sarah. Great day!

Nutrition:
I weighed 176.6 this morning. Huge Mongolian BBQ dinner with the kids.

Fri 10/24 - Pull Day

Workout: LA Fitness
(185#UhBOR)3x7,135x16
(205#VbarPull)3x9,160x12
(25#Crunch)15,7/7,6/6
(SeatRow)115x10,100x12,12
(150#PullDn)3x8
(80#BBCurl)10,8,8
(80#UprightRow)3x8
(95#DBRow)2x12
(115#RDeltFly)11,9,9
(43#FacePull)2x10
63 mins + 7 w/u = 70 mins

BOR was good. 3 heavy sets and one back-off set. Got more reps on heavy sets than last WO. V-bar pulldowns were good. Same reps as last WO. Supersetted crunches w/ a 25#DB on my chest. I did the chest supported seated row machine again and supersetted them with pulldowns. Rows were good, pulldowns were heavy as heck combo'd with rows.

Curls were supersetted with upright rows. Both felt heavy but good. DB rows were good and I got 12 reps. Thought they'd feel heavier this late in the WO. Finished up with rear delt fly's and face pulls. Awesome pull WO. Very pleased. Wish I were progressing and growing w/ push as well as pull.

Nutrition:

I weighed 176.4 this morning.

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.