Sunday, November 29, 2015

Sun 11/29 - Upper

Workout: LA Fitness

70 + 5 w/u = 75 mins

Started with OHP and t-bar superset. I was pleased with 4x10 on OHP. Time to bump the weight up. The gym doesn't have a traditional chest-supported t-bar row, but I did them with a barbell. Place one end in a corner, load plates on the opposite end and use a v-bar handle to row. I liked them. Next I did 3 sets of incline with heavy decline crunches. I was only going to do 2 sets of incline, but they felt really good. Did them at a steeper angle than my normal incline setting.

Next I supersetted reverse grip pulldowns and chest fly's. I had to increase the weight on pulldowns, which was good. Chest fly's were good too, but I only did 2 sets. Skull crushers were good and I got more reps than last WO. Delt fly's felt really heavy today. Probably because of OHP.  Then I finished up the WO with some biceps/delt and more ab work.  Really pleased with this WO today. Increased weight or did higher reps on everything. Curls were even up today. Weight is good for day after another Thanksgiving meal at Sarah's parents last night.


I weighed 172.6 this morning. Just about right back to pre-Thanksgiving weight. Very nice.

Saturday, November 28, 2015

Fri 11/27 - Old Rag Hike (Pictures)

We took the kids to Old Rag and did the hike of about 10 miles in 5.5 hours. Lots of rock scrambling, great views and an overall fantastic day with the kids. 

Thu 11/26 - Upper, 2 walks and Happy Thanksgiving

Workout: LA Fitness

60 + 15 w/u = 75 mins

Started by doing heavy decline crunches while warming up on incline. Then got into working sets of incline supersetted with seated rows. Incline was ok, but my R shoulder can't nearly keep up with left. Each set I could've done more with left but had to stop (and get an assist from Sarah) because of the right. Did 3 good working sets and then increased the angle of incline did a working set followed by a drop set.Seated rows were good.  Next we supersettted 1-arm chest fly's with vbar pulldowns. Did 2 sets of 1 arm flys and a set of 2-arm fly's after the 2nd set. 

Then we did skull crushers. 3 working sets and a drop set after the 3rd. Very good. Next was incline curls with delt fly's. I've been able to bump up from 30 to 35# DB's on curls and still get good reps. Finished off the WO with some decline Russian twists, hammer curls and some rear delt work. Very good WO on Thanksgiving morning.


I weighed 170.4 this morning. Good weight to start the Thanksgiving eating fest.

Tuesday, November 24, 2015

Tue 11/24 - Upper

Workout: Work Gym

49 + 11 w/u = 60 mins

Started with seated Overhead Press in the smith machine supersetted with reverse grip pulldowns. OHP was really good. Didn't think I'd get 4x8 after the first set, but worked pretty hard. Shoulders felt good. Went a little too light on pulldowns. Then I supersetted 2 sets of incline with 3 sets of seal rows. I didn't want to do a lot of incline volume. R shoulder struggled a little bit on last paused reps of each set. Finished up with pushdowns and crunches. This was heavy for my on pushdowns and still got 3x10. Triceps are getting stronger, and I attribute that to doing skull crushers the last several months. Only 2 sets of crunches, but they were hard and I went to failure both sets. I was planning on some delt work, curls and some body weight crunches, but had a work meeting so I cut it short. Still a solid WO.

I weighed 171.6 this morning.

Monday, November 23, 2015

Sun 11/22 - Upper + 12 Mile Hike on the AT

Double dipped today with a great WO first thing in the morning. We went home to grab a bite to eat and then headed to the Appalachian Trail.  We parked at the Washington Monument in Boonsboro, MD and hiked to Annapolis Rocks and back. 12 miles in 5 hours. Out in 3 hours, back in 2.  Interesting that the start and end point have nothing to do with the Washington Monument in DC most people would think of, and Annapolis Rocks is nowhere near Annapolis, MD, home of the USNA. 
Washington Monument in Boonsboro, MD
 Anyway, on to the WO:

Workout: LA Fitness

58 + 13 w/u = 71 mins

We started with decline crunch twists during warmup sets of incline. They started on the easy side, but were a lot of work after 5 sets (3 sets during incline warmup and 2 sets during working sets later). Then we supersetted incline with machine seated rows. Both were good. I got 4 good working sets of inlince and a drop set right after the 4th heavy set that was really good. Rows were good. Then we did shoulder press with vbar pulldowns. 3x10 shoulder press was really good. I didn't lock out at the top, keeping tension on the muscle and after 5 sets of incline, this weight was plenty heavy for the rep range I wanted. I started pulldowns at 160#s, but dropped to 150 after the first set because I wanted to control the weight a bit more and squeeze at contraction, which I wasn't able to do effectively at the higher weight.

Then we moved on to skull crushers. Triceps had a lot of work with the pressing, so I had to keep dropping weight and still wasn't able to stay around the 10 rep range I wanted, so after the 3rd working set I immediately did a drop set and got more reps. That set was great and I really pushed through a couple more reps than I thought I had in me. Finished up with come incline curls and delt work.  Great workout and enjoyed working out with Sarah this morning. After the WO, it's home to eat something and get out on the Appalachian Trail for a 5 hour hike. Big eating later tonight.

I weighed 172.8 this morning. Ate a lot in the evening, but not near enough to make up for a 5,000+ calorie expenditure today.

Prot Carb Fat Cal
TOTALS: Grams 238 457 59       3,302
  Calories 954 1828 531       3,312
  Percent 29% 55% 16% `

Sat 11/21 - 5 Mile walk

Waled about 5 miles in the evening. Sarah joined me part way through. It was a pretty night and we walked part of it on the golf course. Didn't do much else during the day. Watched my first football game of the year, Beamer's last game as coach at Virginia Tech.  Close game that went to OT, but ultimately the Hokies lost.  Sometimes it's hard to believe I could spend a whole weekend watching college and pro football.  These days, there's just too much to do and enjoy to sit in front of the TV all day.

I weighed 171.4 this morning. We did chicken kabobs on the grill tonight. Last minute dinner idea. They were AWESOME. Will be doing them again soon.

Prot Carb Fat Cal
TOTALS: Grams 245 257 63       2,591
  Calories 982 1029 567       2,577
  Percent 38% 40% 22% `

Thursday, November 19, 2015

Thu 11/19 - Upper

Workout: Work Gym

60 + 6 w/u = 66 mins

Started with incline and vbar pulldown superset. My R shoulder is still wonky, and I guess might always be. 75#DB's were going up easy in my left arm, not so much on the right. So, I did 2x8, then increased the angle of incline and did 2 paused sets with 60#'s. Pulldowns were great and 3x10 is my best on this in a long time, possibly ever. Did a drop set of paused reps that felt great too.  Next I supersetted shoulder press with DB rows. I picked the wrong weight on shoulder press and started my first set with 55#'s. Dropped to 50#DB's after a rep or two with the heavier weight and only got 6 reps. Dropped to 45#DB and got a good set of 10. DB rows were good and controlled.

Next I did skull crushers with 1-arm chest fly. The chest fly's felt really good, but kind of time consuming doing them 1-arm at a time. I'm going to stick to doing them this way though. Next I did decline crunches with delt fly's. Got more reps on crunches than last time and they felt good. Then I finished up with 2 supersets of pushdowns, body weight crunches, DB curls and rear delt fly's.  Really good WO. Incline is going to be a problem with my shoulder, but feeling really good about the rest of my routine and body right now.


I weighed 172.8 this morning.

Prot Carb Fat Cal
TOTALS: Grams 234 372 65       3,015
  Calories 936 1487 586       3,009
  Percent 31% 49% 19% `