Tuesday, August 14, 2018

Tue 8/14 - Upper

Workout: Garage Gym
(70#DBInc)8,8,9
(Pullups)9,9,10
(95#OHP)8,8,6
(40#SealRow)3x8
(35#IncFly)10,30x10
(Abs)2x15
(20#LDelt)2x8
(30#DBSkulls)2x11
(35#Curl)12,30Hx12
(Crunch)2x20

46 + 6 = 52 mins

Upper WO this morning. Still feeling beat up from backpacking this weekend, right shoulder has been bothering me and 35# incline warmup didn't feel easy and bothered my shoulder. Not a great sign. Didn't feel like working out this morning.  Tried to get some mobility in my right shoulder, did some stretching, more warmup and got to it as best I could.

Didn't go very heavy on incline but still worked fairly hard (unfortunately) for 3 sets. Pullups were good. Explosive up and controlled down. Then we did overhead press with seal rows. OHP was decent for 3 sets..  Then we did incline fly's, abs and lateral delts. I started lateral raises with 25#'s and it was too heavy. Dropped to 20#'s and it was still too heavy today. Finished up with DB skull crushers, curls and crunches.

After the WO I put 2 bumper plates on the barbell and tried to do a few clean to snatch position.  Doing any kind of Olympic movement is going to be a LONG, SLOW, humbling process.  I don't have near the ability to even get into a snatch/catch position with just the bar. It's painful, awkward, and I can't even get my elbows close to the position they're supposed to be in. I need to take some video, both so I can learn from it, and hopefully get a good laugh about it at some point down the road.  Going to be tough.

Nutrition/Weight:
I weighed 172.0 this morning.

Saturday, August 11, 2018

Fri 8/10 - Push Day

Workout: Garage Gym
(135#Inc)3x9
(95#OHP)7,7,7,6
(35#IncFly)10,30x10
(Abs)2x15
(65#Skulls)15,11
(Crunch)2x20

45 + 5 = 50 mins

Push day started with barbell incline. Did controlled reps, some were paused. Shoulder felt good. Used a bit narrower grip which I think helped. New barbell finally arrived last night and I was psyched to get to use it. I'm beginning to realize why people recommend investing in a good barbell.  The one we bought is middle of the road and it makes a huge difference from the beater bar we got with iron plate set.  It feels completely different in the hand. Then we did overhead press for 4 sets. Next was incline fly's with abs. Finished up with skull crushers and crunches. 

Nutrition/Weight:
I weighed 170.2 this morning.

Thursday, August 9, 2018

Thu 8/9 - Pull Day

Workout: Garage Gym
(25#Pullups)8,8,8,6
(155#BOR)3x9
(35#Curl)2x10
(40#Crunch)2x10
(15#RDelt)2x12
(Crunch)2x20

35 + 5 = 40 mins

Pull day. Started with weighted pull-ups using the new pull-up belt. It's still a bit stiff and needs to be broken in, but it's good and worked out well. Would have liked 4x8, but worked hard for the reps I got.  Then I did BOR which was OK, but I lost focus and I think form got sloppy.  Next I did curls with weighted crunches. Finished up with rear delt fly's and crunches. Short, but some decent pulling I guess.

Nutrition/Weight:
I weighed 169.8 this morning.

Tuesday, August 7, 2018

Sun 8/5 - Push Day

Workout: Garage Gym
(95#OHP)10,10,9,8
(115#Inc)4x10
(115#CGDecline)2x10
(35#IncFly)11,9,30x10
(30#Crunch)3x12
(30#DBSkulls)10,25x10
(Abs)2x12

63 + 7 = 70 mins

Push day today and we wanted to change things up a bit and also wanted to use the new rack.  We've been doing DB Incline as the main push movement for so long, it's time to change things up a bit.  I'll have to see how my shoulder holds up though.  So, we started with Overhead Press for 4 sets. Felt pretty easy at first and I thought I should've gone heavier, but 3rd and 4th sets I worked hard.  I expect to move up in weight as I get used to this movement again (assuming we keep doing it).  Then we did barbell incline.  This movement has been problematic for my right shoulder but it felt pretty good today. Weight was fairly light and I did paused reps.  Going to have to be patient and increase weight slowly.

Then we did decline close grip bench.  We used to do this at LA Fitness because it was the only barbell press I could do without significant pain.  Unfortunately, it was quite painful on my right shoulder today. I did the first set conventional grip and the 2nd set reverse grip, hoping it would feel better. It didn't.  Next we did incline fly's with weighted crunches.  Finished up with some more triceps work and abs.  Good WO. Loved pushing the barbell!

Nutrition/Weight:
I weighed 176.0 this morning.

Sat 8/4 - Pull Day

Workout: Garage Gym
(165#BOR)4x9
(Pullups)12,10,9
(35#Curl)9,30Hx10
(Crunch)2x20
(35#SealRow)2x10
(Crunch)2x20
(Band)2x15

45 + 5 = 50 mins

Pull day started with BOR with mix of bumper and iron plates. Bumped weight from last WO and got more reps. Felt good rowing from the floor since we have bumpers now. Pullups were really good considering we did them after 4 sets of rows. They felt good in the new rack/pull-up bar.  It's a fairly thick bar (2" I believe) and I normally prefer something a bit thinner, but it felt good. It may turn out to be too thick for Sarah and we can get a 1.5" bar replacement if needed. No sway in the rack. Very solid!

Then we did curls and crunches. Next were seal rows, crunches and band pulls.  Not a lot of variety in this pull WO, but solid work with rows and pull-ups.

Loving the garage gym! Have to come up with a name for it.

Nutrition/Weight:
I weighed 173.6 this morning. Went to outdoor concert at a local restaurant area this evening.  There's a marble slab ice cream joint there and I couldn't resist.  Got coconut ice cream with heath crunch & caramel mixed in, in a waffle bowl.  Size large, because the sign said it was the best value :)

Thursday, August 2, 2018

Thu 8/2 - Pull Day

Workout: Garage Gym
(155#BOR)4x8
(Pullups)10,10,8
(30#UprightRow)2x10
(65#EZBarCurl)12,30Hx10
(25#Crunch)3x10
(20#LDelt)15
(Crunch)2x20

40 + 5 = 45 mins

Pull day. Started with BOR and upped the weight 20 pounds from what I've been doing lately. Good. Then we did 3 sets of pull-ups and I was happy with 10,10,8 after BOR.  Next we did DB upright rows and curls with weighted crunches.  Finished up with 2 sets body weight crunches and a set of lateral raises.  Good WO.

Nutrition/Weight:
I weighed 172.0 this morning. Been having some leg cramps at night the last 2 nights and I think it's from dropping a lot of water the last 3-4 days.

Wednesday, August 1, 2018

Wed 8/1 - Push Day

Workout: Garage Gym
(60#DBShldr)8,7,6,6
(70#DBInc)6,60x8,8
(30#IncFly)2x10
(70#OHTri)10,7
(35#Crunch)4x10

40 + 5 = 45 mins

Push day today. Started with shoulder press today and was pleased. Last WO I did 7,6,6,5, so I improved a couple of reps. Right shoulder didn't feel great though, and it showed on incline. For incline I started with 70#'s and only got 6 reps and almost got pinned getting DB's into place and starting first rep. Dropped to 60# DB's and even that wasn't easy.  This was probably in part because of my shoulder and part because I pushed shoulder press hard.  Then we did incline fly's and triceps for 2 sets each with 4 sets of abs.  Decent WO.

Nutrition/Weight:
I weighed 172.2 this morning. Down from 179 Sunday.