Tuesday, October 18, 2016

Mon 10/17 - Upper

Workout: Snap Fitness

52 mins

Sarah and I worked out after work at Snap Fitness.  Incline was good. 3 heavy sets plus a back off set, supersetted with seated rows. R shoulder still really troublesome.  Then we did shoulder press with close grip pulldowns.  Then rope extensions with reverse crunches. I bumped the weight on rope extensions and was pleased with reps. Finished up with 2 sets rear delt fly’s and side incline. I struggle with my right side on side incline and left side is easy.  Right shoulder/pec is fercked.

Weighed 177.2 this morning. Bloated from the weekend.

Monday, October 17, 2016

Sun 10/16 - Hike - Black Balsam Knob on the Art Loeb Trail

We left Gatlinburg, TN and The Great Smoky Mountains for a beautiful drive along the Blue Ridge Parkway to hike Black Balsam Knob on the Art Loeb Trail. As we were leaving GSMNP we spotted some elk and stopped to take some pictures. Then when we were getting on the BRP, there were 2 elk in the median so we stopped for more pictures. These one's were w/in about 15 feet of us. Really neat.

The drive along the parkway was spectacular. Stunning views and colors.  This side of the mountains (NC side) was a lot prettier than the TN side where we hiked yesterday.  The leaves had turned color more, and there were a lot more reds mixed in.

The Black Balsam Knob hike was amazing! This hike was on a section of the Art Loeb Trail. The hike starts and w/in a half mile, we were up on a bald and remained on high open ground for the entire hike. Just stunning view.  We had lunch at the top of Tennent mountain at over 6,000 feet.  Mt. Leconte hike yesterday we had lunch at the lodge at over 6,000 feet as well.

The trail itself was not in the best shape.  It's washed out in some spots and rocky. You can tell it gets a LOT of use and not a lot of maintenance.  In great contrast to the Alum Cave trail yesterday.  It was slow going at times due to the trail conditions, and because of lots of stops for pictures.  It's not a trail we could do a lot of miles on with heavy packs.  But, the views were just fantastic and would love to do this trail again and camp out on top of one of the balds.

Sat 10/15 - Hike - Alum Cave trail to Mt. LeConte, Myrtle Point & Cliff Tops.

Great hike up Alum Cave trail to Mt. LeConte with Sarah. Half way up the hike is Alum Cave. Really neat stone cave/wall. We hiked straight past the lodge at Mt. LeConte to Cliff Tops because it was starting to cloud up and we  wanted to see if we could catch some view.  Glad we hustled up there because the views were fantastic, but were clouded over w/in about 5 mins.

We hiked back down to the lodge at LeConte and had lunch on the deck overlooking the valley. It cleared up so we hiked up to Myrtle Point .7 miles further up the mountain where we had awesome views. We returned via a trail to Cliff Tops again, more great views, then back down the trail to the car.

The beginning/end of the hike near the trailhead was along a stream and really pretty.  Just a fantastic hike with tons of great features.  Trail was in incredible shape. It's closed Mon-Thurs for maintenance, and it shows.  They've done a TON of work on this trail.  Great for walking/hiking.

Fri 10/14 - Upper

Workout: Snap Fitness

40 mins

Took 3 days off. Shoulder still wonky and painful.

Quick early morning WO before heading to the mountains for the weekend. Fairly short rests to get a good amount of work done in 40 mins. Started with incline/row combo. Felt good. Then did shoulder press with pulldowns. Next I did rope extensions with weighted crunches. Then rear delt fly’s with crunches. Finished up with side incline.  Pleased.

Weighed 172.0 this morning

Monday, October 10, 2016

Mon 10/10 - Upper

Workout: Golds

52 + 6 = 58 mins

Started with iso incline and pulldown superset. R shoulder still really wonky and painful. Not sure if I should just take a break from pressing for a little while. I’ll probably keep going through this week and will have a forced break for my backpacking trip in 1.5 weeks. Next I did chest press machine supersetted with vbar pulldowns. I liked the chest press machine. I’d never used this one at Golds before. Then I did iso shoulder press with seated rows.  Some pretty solid pushing and pulling with those 6 movements.

Next I did rope extensions with crunches. This was the most reps I’ve gotten for rope extensions at this weight.  Surprising, given the amount of pressing I’d already done. Finished up with side incline and rear delt fly’s.  Very solid WO, especially given my R pec/shoulder issue.

Weighed 183.0 this morning. Yikes! SUPER bloated from the weekend, and especially Sunday. Met Gregg for sushi lunch at JMU, had a bunch of cereal late night before bed.

Sun 10/9 - Cardio

We woke up early and went to the park we found last time we were in Harrisburg for a conference.  We ran a little over 3 miles, walked 1.

Sat 10/8 - Cardio

Early Saturday morning Sarah and I went to a park nearby the hotel in Harrisburg, PA and went for a run/walk.  We ran for 30 mins and then walked for 20. Nice park. There was a soccer tournament so lots of cars and people.  Strange for 7am on a Saturday.