Monday, January 23, 2017

Mon 1/23 - Upper

Workout: Golds
(DBInc)70x13,75x10,10
(160#SeatRow)3x10
(60#IsoShldr)12,10,10
(#13PullDn)3x8
(73#RopeExt)2x10
(CircleCrunch)3x10/10
(40#HCurl)2x10
(45#RDelt)2x10
(20#ChestRaise)2x10
(100#RDeltFly)2x10

52 + 7 = 59 mins

I went heavy on Friday so today was a moderate weight pressing day. I started with steep angle incline and 70 was a bit too light at 13 reps so I bumped to 75#DB’s after the first set and had two more really good sets. Supersetted these with seated rows. Then I did iso shoulder press and pulldowns which were both good.

Next I did rope extensions, circle crunches and hammer curls superset. Then I did rear delt DB raises with chest raises. Chest raises are something new. It’s like a front delt raise, but you raise and pull across your body to work the upper chest more than front delt. Liked them.  Finished up with rear delt fly machine.  Good WO.

Weight: 
I weighed 178.2 this morning.

Sat 1/21 - High Knob hike

We woke up at 4am and drove to JMU to spend the weekend with Gregg. On the way, we realized we were going to be there early (probably before Gregg would wake up), so we detoured onto the Blue Ridge Parkway and saw an amazing sunrise. Clouds were below us in the valley as the sun came up.

We got to JMU and picked Gregg and Angie up and drove to George Washington National Forest 30-45 mins away and did the High Knob hike to the fire tower at the top of the mountain.  It was steep, and the gates to the park where the trailhead is located were locked. So it ended up being longer and steeper than I anticipated.  Gregg and Angie were troopers and did a great job. The 4 of us had lunch at the top by the fire tower.

About 8 miles and 4 hour round trip.

We all got cleaned up and went for a sushi dinner, then a game of Phase 10 back at our hotel room.  Great day all around.

Saturday, January 21, 2017

Fri 1/20 - Upper (awesome DB Incline w/ 85#DB's)

Workout: Snap Fitness
(85#DBInc)10,8,8
(70#DBInc)10,9
(205#PullDn)4x8,160x10
(120#ShldrPress)11,10,8
(160#SeatRow)3x8
(CircleCrunch)3x10/10
(140#RopeExt)10,10,9
(40#RDelt/HCurl)2x10/10

62 + 8 = 70 mins

Rare Friday evening WO. Started with DB incline and went heavier than I have in quite a while. I was hoping to get between 8 & 6 reps for 3 sets. Killed that! Felt awesome and reps were all controlled, even slightly paused last rep. Then we raised the angle of incline and did 2 more sets. These were really good controlled reps and worked hard on these sets. Best pressing in a long time. Need to back off because shoulder can’t handle this with any kind of frequency. We supersetted incline with heavy pulldowns for 4 sets, plus a back-off set.

Next we did shoulder press machine with seated rows. I was done by the 3rd set here. Next we did circle crunches with rope extensions. Circle crunches start easy, and get HARD quickly. Finished up with rear delt and hammer curl combo.  GREAT WO!

Weight:
I weighed 176.2 this morning.

Wednesday, January 18, 2017

Wed 1/18 - Upper

Workout: Golds
(70#DBInc)3x11
(75#DBRow)3x8
(30#IncFly)2x10
(PullDn)3x10
(ShldrPress)2x12
(25#Crunch)3x15
(73#RopeExt)11,8
(10#RDelt)2x10

33 + 7 = 40 mins

Quick Upper WO today. Started with steep angle incline. These felt really good. Very controlled reps with paused reps last rep or two of each set. I’d like to go heavier here, and certainly could, but it’s really tough on my R shoulder getting heavy DB’s into place. Supersetted these with DB rows. Again, controlled reps. They got heavy quick when not cheating the weight up. Then I raised the angle of the incline further and did 2 sets of DB fly’s. I haven’t done these in forever, and probably shouldn’t have. They’re really hard on my shoulder.  They felt good through 8 reps, and I should’ve stopped there. The last 2 reps were a bit painful.

Then I did 2 sets of shoulder press supersetted with 3 sets of pulldowns.  Finished up with rope extensions, abs and rear delt work.  Done in 40 mins including warmup. Solid work for such a short WO. I’ve been really pleased with pressing lately. I’ve got to fight the urge to go heavy and frequent.

Weight: 
I weighed 175.6 this morning.

Monday, January 16, 2017

Mon 1/16 - Upper

Workout: Golds
(80#DBInc)10,10,10,65x10
(155#BOR)3x8
(55#IsoShldr)3x12
(PullDn)3x10
(68#RopeExt)3x11
(CircleCrunch)3x10/10
(10#RDelt)3x12


45 + 7 = 52 mins

Started with DB Incline and wasn’t planning on going to 80#DB’s today, but warmups felt good. Thought I’d do 3x8, but got 3x10. Very nice. Raised the incline and did a back-off set of 65#’s for good paused reps. Supersetted incline with bent over rows (2 sets underhand grip, 1 overhand). Next I did iso-shoulder press and pulldowns. Finished up with a superset of rope extensions, circle crunches and rear delt fly’s.

The circle crunches are a new twist that I liked a lot. They start off easy, but got really hard. You crunch in a circular motion, 10 reps clockwise followed by 10 repscounter clockwise. Keeps tension on abs longer throughout each rep.

Weight: 
I weighed 182.2 this morning.  Whoa! Things got a bit out of control this weekend.

Sat-Sun 1/14-15 - Hiking in the Smoky Mountains

Sat - Hike up Alum Cave Trail to Mt. LeConte. Sarah and I got engaged at LeConte lodge.
-5 hours, 11 miles.

Sun - Hike on Abrams Falls hike in Cades Cove. Also did side trail to Elijah Oliver place/cabin. 6-7 miles.

Great weekend.

Friday, January 13, 2017

Fri 1/13 - Push Day

Workout: Snap Fitness
(75#Inc)10,10,9,8
(115#ShldrPress)4x9
(RopeExt)140x8,130x10,10
(30#SideInc)10,25x10,10
(25#Crunch)3x10


45 + 8 = 53 mins

5:30am Push WO this morning. Started with DB Incline. Set the incline steeper than normal starting position. I planned on 70#’s and when I warmed up to that weight, it felt light, so I bumped to 75#DB’s.  Very pleased with 4 good sets here. All reps were very controlled. Felt great once I got the DB’s into position. I still have problems getting the R DB into place when they are heavier because of my shoulder. Then I did machine shoulder press for 4 good sets. Next I did rope extensions and went heavier than usual. Finished up with side incline and weighted crunches.  Very pleased with incline.

Weight: 
I weighed 176.4 this morning.