Tuesday, September 27, 2016

Tue 9/27 - Upper

Workout: Golds
(70#IsoInc)4x10
(160#SeatRow)4x10
(70#IsoShldr)2x9
(160#PullDn)2x8
(65#RopeExt)13,11
(25#SideInc)2x10
(Crunch)4x12
(115#RDelt)2x10


33 + 5 = 38 mins

Short rests between sets today, so I didn’t go super heavy, but got a lot of work done quickly.  Started with incline/seated row superset for 4 good sets. Then 2 sets each isoshoulder press and pulldowns. Then rope extensions and side incline with crunches. Finished up with 2 sets rear delt fly.

Nutrition: 
I weighed 173.2 this morning.

Monday, September 26, 2016

Sun 9/25 - Upper

Workout: Golds
(100#IsoInc)8,8,6,70x13,8
(175#VbarPull)4x8
(130#ShldrPress)3x10
(175#SeatRow)3x8
(90#SKulls)10,8,8+40x13
(40#RDelt)2x12
(115#RDeltFly)2x12
(LegRiase)15,15,12,12
(20#SideInc)2x12

68 + 6 = 74 mins

I was planning on going light today because of my R shoulder/pec, but warmup felt good and I kind of wanted to take advantage of eating at a surplus this weekend :). So… I bumped up the weight on Iso Incline heavier than I’ve gone before and got 3 good sets, then backed off to 70#”s and did 2 drop sets, 2nd with short rest. Great work! Supersetted these with vbar pulldowns. I started at 190#’s but dropped because it put too much tension on my elbows. They’ve been really cranky lately.  Next we did shoulder press with seated rows.

Then we did skull crushers. I set up an EZ bar with 90#’s and had 3 good sets, plus a drop set. I did rear delt raises with these instead of curls because of my elbows. We finished up with rear delt fly’s, side incline and 4 sets of leg raises.  Good WO.

Nutrition: 
I weighed 175.0 this morning.

Thu 9/22 - Upper

Workout: Golds
(75#IsoInc)4x8
(160#SeatRow)4x8
(70#IsoShldr)3x10
(160#PullDn)3x8
(Crunch)6x12
(65#RopeExt)2x11
(100#DeltFly)2x10

Pretty standard upper WO at Golds today. Tried DB incline, but it was painful during warmups so I just switched back to iso incline.

45 mins

I weighed 171.0 this morning.

Thursday, September 22, 2016

Wed 9/21 - Lower

Workout: Golds
(135#BoxSquat)3x10
(Crunch)3x15
(185#SLDL)3x10
(60#LegExt)3x10
(105#LegCurl)3x10

31 + 9 = 40 mins

Leg day. Long warmup, especially because I decided to do barbell squats.  During warmup, I realized that despite the fact that my knees have been feeling MUCH better since I committed to stretching EVERY morning as a New Year’s resolution, they are still fairly fucked.  I can’t do a deep squat, even w/o weight, without pain. Add weight, and it gets worse.  So, during warmups I decided I’d have to do box squats.  Box squats keep me from going below parallel (which I shouldn’t be doing anyway probably). With this light weight (135#’s) it was still a fair amount of work for me today. I supersetted squats with crunches. Then I did SLDL.  Finished up with leg extensions and leg curl superset. Bumped the weight up on both of these from last WO and had to work hard on these. Decent WO. Short, but I can’t kill legs with high volume right now.

Nutrition:
I weighed 170.0 this morning.  Down 8 pounds from Monday. All the water from the weekend washed out.

Wednesday, September 21, 2016

Mon 9/19 - Upper

Workout: Snap Fitness
(95#IsoInc)10,9,8,70x11
(190#SeatRow)3x8
(130#ShldrPress)2x10
(160#PullDn)3x10
(80#Skulls)12,10
(40#Curl)10,35x10
(20#Crunch)2x12,bwx10,10
(130#RDeltFly)3x10

42 + 6 = 48 mins

Didn’t feel like going to the gym this evening; still recovering from the weekend.  But, glad Sarah wanted to go and ended up feeling great after the WO. Started with really good sets of incline supersetted with seated rows. Next was machine shoulder press with pulldowns.  Shoulder press was feeling really good, but the last rep or two on the 2nd set bothered my shoulder, so I stopped at 2 sets. Then we did skull crushers and curls. Finished up with abs and rear delts.  Good WO.

Nutrition:
I weighed 178.0 this morning.  Bloated from tons of carbs while backpacking over the weekend.

Sat-Sun 9/17-18 - Backpacking

Sarah and I went backpacking this weekend NorthEast of Damascus VA.  US58 over Whitetop Mountain, Mt. Rogers, camped at Thomas Knob Shelter, through Grayson Highland State Park to VA603 where a shuttle from Damascus picked us up and took us back to US58 where our car was waiting.

Incredible hike.

Day1:
11.3 miles, 6.5 hours hiking.  4 miles uphill, 3 down/rolling, then 4 more up to Mt Rogers. Tough day.

Day2:
12.9 miles, 6.75 hours hiking.  Easier terrain today, but still not "easy".  Took our time through Grayson Highlands.

Incredible weekend.

Friday, September 16, 2016

Fri 9/16 - Upper

Workout: Golds Gym
(90#IsoShldr)10,9,8
(180#SeatRow)3x8
(70#IsoInc)2x9
(160#PullDn)3x8
(65#RopeExt)12,10
(25#Crunch)2x10
(35#FacePull)2x10
(73#PushDn)9,65x12
(25#Crunch)2x10,BWx10
(100#RDelt)2x10
(35#Curl)13

42 + 6 = 48 mins

Upper WO today. Wanted to squeeze one in because we’re headed to the mountains this weekend and I won’t get to the gym (obviously).  Started with iso shoulder press again, used same weight as last WO but got more reps on first 2 sets. Pleased after bumping up to this weight. I supersetted this with heavy seated rows. They bothered my R elbow a bit, but got a good stretch and controlled this heavier weight well.  Then I did 2 sets iso incline with pulldowns. I made sure to not go past parallel as best I could in incline and this seemed to be a lot easier on my shoulder.  Then I finished up with 2 triple sets of triceps and rear delts with weighted crunches, plus one set of curls at 35#”s for 13 reps was really good for me.

Nutrition: 
I weighed 171.0 this morning.  Feeling good.