Tuesday, August 23, 2016

Tue 8/23 - Upper

Workout: Snap Fitness
(90#IsoInc)8,8,7,7
(175#PullDn)3x8
(130#ShldrPress)10,10,8
(185#SmBOR)2x10
(120#RopeExt)2x11
(35#Inc/HCurl)10/10
(40#RDelt)10,10,15x12
(20#Crunch)3x12

43 + 7 = 50 mins

Early morning WO with Sarah before work. Since my shoulder has been bothering me, I stuck with Iso Incline this morning, but went heavier then I’ve ever gone and was very pleased with the reps. First 2 sets were all me, 3rd and 4th sets got an assist from Sarah. Supersetted these with 3 sets pulldowns.  Then 3 sets shoulder press with 2 sets BOR in the smith machine. One less pull set each first 2 movements to reduce strain on cranky elbows.  Next we did rope extensions with incline/hammer curl combo. Finished up with rear delt and crunches. Abs still sore from weekend punishment. Good WO in under an hour.

Nutrition:
I weighed 172.0 this morning. Ate a bunch of carbs last night before bed after all the mulching.

Mon 8/22 - Mulching

I'm calling Monday night a WO, because it was! 13 yards of mulch shoveled into a wheelbarrow and spread in 3 hours. Sarah and I got all the beds in the front yard mulched and cleaned up in 3 hours. My lower back was on fire from loading and pushing the wheelbarrow.

Yard looks great :)

Sun 8/21 - Push Day

Workout: Snap Fitness
(85#DBInc)10,8,7
(LegRaise)3x15
(70#IsoInc)3x9
(LegRaise)3x12
(120#ShldrPress)10,9,9
(Crunch)3x12
(80#Skulls)12,9,8,40x13
(145#Fly)3x10
(20#FrontRiase)2x10
(13#LDelt)2x10
(130#PushDn)13,12

72 + 8 = 80 mins

Push day this morning with Sarah. Started with DB Incline with leg raises. 3 good sets. Then 3 sets Iso Incline with 3 more sets of leg raises.  Then shoulder press with crunches. Crunches were futile. Abs were fried from leg raises.  Then we did skull crushers (3 good sets, plus a drop set) with chest fly (limited ROM). Finished up with some delt and more triceps work.  Back to back really good WO’s with a lot of core work.

Nutrition:
I weighed 173.6 this morning. Big sushi and ice cream meal last night.

Sat 8/20 - Pull Day

Workout: Snap Fitness
(165#BOR)3x10
(155#SmBOR)2x10
(20#Crunch)4x12
(175#PullDn)8,8,145x8,8
(15#T-Twist)4x16
(75#DBRow)2x10
(LegRaise)2x10
(40#RDelt)2x10
(40#Curl/HCurl)10/10,30x10/10
(Plank/Crunch)3x90/12
(100#RDeltFly)3x10

70 + 5 = 75 mins

Pull day today with Sarah. Started with BOR for 3 sets and then 2 sets of BOR in the Smith Machine, supersetted with 4 sets weighted crunches. Then we did pulldowns. 2 sets wide grip, 2 sets close grip supersetted with torture twists. Hadn’t done t-twists in a while. Felt good, hard.  Then we did DB rows with leg raises. Leg raises felt good. Finished up with rear delt work, curls and plank/crunch combo.  Good WO. Some good pulling and a lot of core work.

Nutrition:
I weighed 169.4 this morning.

Friday, August 19, 2016

Thu 8/18 - Upper

Workout:  Golds
(80#Inc)10,9
(155#BOR)2x8
(70#IsoRow)2x8
(160#PullDn)2x8
(10#Crunch)4x15
(70#IsoShldr)2x9
(160#SeatRow)2x8
(65#RopeExt)11,9,50x10
(35#Curl)11

34 + 8 = 42mins

Quick WO after a couple days off for dental work. Still really uncomfortable. Have to be careful working out not to grind my teeth. It’s hard.

Low volume, quick WO. Supersetted incline with barbell bent over row for 2 sets. Then 2 sets iso row with pulldowns and crunches. Then iso shoulder and seated rows with more crunches. Finished up with some bi/tri work.  Decent WO.

Nutrition:
I weighed 170.6 this morning.  Coming back nicely after the weekend.

Mon 8/15 - Upper

Workout: Snap Fitness
(85#DBInc)10,8
(70#IsoInc)2x10
(175#Pulldn)3x10
(120#ShldrPress)3x9
(175#SeatRow)3x8
(150#PushDn)3x10
(40#Curl/HCurl)9/9,30x10/10
(40#RDelt)3x10
(Crunch)3x15

51 + 5 = 56 mins

Evening WO with Sarah at Snap Fitness. Go to dentist Tuesday morning for 2 extractions, bone graft, braces on bottom teeth. It’s going to be an ordeal. Wanted to get a WO in today because I may not be up for a WO for a few days. Kept volume low. R shoulder and elbows are still problematic.

2 good sets DB incline and 2 sets iso incline supersetted with 3 sets of pulldowns. Then we did machine shoulder press with seated rows. Then did some accessory work. Good short but sweet WO.

Nutrition:
I weighed 178.2 this morning. Ate a LOT while Mom and Cranny were in town.

Sun 8/14 - Run - Mom and Cranny visit

Ran for 30 mins, walked for 45. Sarah and I ran for 30 mins, then walked for a while and Mom joined us for the last 15-20 mins. Mom and Cranny were down to Mint Hill for their first visit. Hopefully there will be many more. We had a great time and really just enjoyed being with them.  Weather was really hot and not conducive to doing much out and about.  We did go into Charlotte Saturday morning, and some yard work.  Can't wait for them to come back.