Thursday, December 14, 2017

Wed 5/13 - Upper

Workout: Club Fitness

41 + 9 = 50 mins

Not a lot of volume today, but wanted to get a WO in after work and wanted to get 2 good sets of pull-ups in. Pull-up challenge in 2 days. Inline was good, but R shoulder still wonky. Wanted to do a 3rd set, but decided to stick to plan. Pull-ups were great. Sets of 15 and 12 are promising for a decent showing.  Next I did shoulder press and pulldowns. I really wanted higher reps on pulldowns but it felt heavy after pull-ups.  For some more back volume I added in high-ish rep inverted rows with overhead triceps extensions. Then I did hammer curls with abs. Finished up with chest fly's, crunches and band pulls.  Good WO.

I weighed 176.2 this morning.

Tuesday, December 12, 2017

Mon 12/11 - Upper (new gym by the office)

Workout: Club Fitness

53 + 7 = 60 mins

Upper WO after work at new gym by my office, Club Fitness. I thought it was going to be small like Snap Fitness in Mint Hill. It's not. It's LARGE and a really nice gym. A lot of people there after work, but it's large enough that it didn't feel too crowded.

Anyway, the WO... Started with DB incline and pull-ups. R shoulder didn't feel great on incline, but pull-ups were pretty good especially with how heavy I was after the weekend. I think I'm ready for the birthday pull-up challenge. Just need to flush some water out of my system this week and lighten up by a couple of pounds. Next I did shoulder press with seated rows.  Then cable fly's with rope extensions (triceps).  Next was inverted rows with abs. Finished up with hammer curls, crunches and band pulls (rear delt).

I weighed 181.0 this morning. Ouch.

Friday, December 8, 2017

Fri 12/8 - Upper

Workout: Snap Fitness

46 + 10 = 56 mins

Late evening WO after work tonight. It was snowing and sleeting on the way home. Fairly rare for Charlotte, NC! Started with incline and pull-up combo. Right shoulder felt really wonky and somewhat painful. I wasn't expecting this because my last WO was pull only and the last time I did incline was 5 days ago. Pullups were good and I was pleased that reps didn't drop off much at all through 3 sets.  Then I did shoulder press with inverted rows.

Next I did chest fly's with skull crushers. Then EZBar/Hammer curl combo with crunches. Finished up with band pulls (rear delt) and more crunches.  Good WO after a somewhat exhausting first week back to work.  Just not back in the groove yet.

I joined a gym near work so I'll try to get some use out of that 1-2 times a week.  New company had a really good deal with the gym.

I weighed 176.0 this morning.

Wednesday, December 6, 2017

Wed 12/6 - Pull Day (myo-rep pullups)

Workout: Snap Fitness
(Pullups)13/3,3,3,2 +10/3,3,2

36 + 8 = 44 mins

Early morning pull WO. Woke up about 3:30am with work items on my mind. Sarah and I went to the gym at 5am. Started with 2 sets of mayo-rep pull-ups. Pleased with activation sets, but probably should have done 1 less on each set for better mini-sets. Still very good effort. Then we did 2 sets of pulldowns with abs.  Then we did 4 sets inverted rows (2 low sets, 2 high sets) with crunches. Inverted rows continue to be very challenging. Finished up with EZ bar and hammer curl combo, supersetted with band pulls.  Short, intense and sweet WO.

I weighed 176.0 this morning.

Sunday, December 3, 2017

Sun 12/3 - Upper

Workout: Snap Fitness

74 + 10 = 84

Upper today. Ate a TON of carbs (sushi and cereal) last night after 16 mile hike so I was really bloated this morning. 182#'s! Started with incline/pull-up combo. Incline was really good. pull-ups were good considering how much I weighed today. Then we did shoulder press with inverted rows. Then chest fly's with more inverted rows.  Then skulls and abs.  Finished up with EZbar/Hammer curl combo (really liked this), rear delts and some crunches.  Great WO.

I weighed 182.0 this morning.

Sat 12/2 - 16 mile hike - Kings Mountain State Park

We went to Kings Mountain State Park and hiked 16 miles in about 5.5 hours. Nice hike. Easy terrain. No views :(

Wed 11/29 - Pull Day (weighted pull-ups)

Workout: Snap Fitness

46 + 8 = 54

Pull Day. Trying to get ready for the birthday pull-up challenge. Started with 3 sets weighted pullups + 1 set body weight. Then I did 2 sets pulldowns. Next I did inverted rows with capt chair leg raises. Then 2 more sets inverted rows more vertical with crunches. Finished up with some rear delt work and crunches.  Good WO.

I weighed 174.8 this morning.