Wednesday, September 17, 2014

Wed 9/17 - Lower (myo-reps)

Workout: Work Gym
(155#SmSquat)12/5x4
(155#SmRDL)15/4x6
(10#T-Twist)16/4x6
(50#LegExt)15/5x5
(Crunch)25/4x6
(75#OHTriExt)12,10
(53#PushDn)15/4x5
32 mins + 5 w/u = 37 mins

Real busy day, but wanted to get a WO in so headed to work gym for a quick lower WO. Smith squats felt really heavy. Must be the setup of this smith machine (they're all different). Had to work fairly hard on these.  RDL on smith machine is really more of a SLDL, but whatever. Felt good until the last 2 mini-sets when I re-tweaked my R hamstring. Weighted torture twists felt great. Love these.  I planned on doing leg press, but because of hamstring, I did leg extensions instead. Did some crunches next and finished up with a little bit of triceps work. 

I did myo-reps on everything but overhead tri extensions to keep the WO as short as possible with everything going on today. Myo-rep leg work is brutal, even though this WO was short.  With straight sets, this WO would've easily taken an hour.  Happy I got it in today as I was considering skipping it. That would've messed up my schedule for the rest of the week though.

Nutrition:
I weighed 173.2 this morning. Feeling good.

Tuesday, September 16, 2014

Tue 9/16 - Upper

Worout: Work Gym
(75#Inc)10,10,10,9 - Very good. Not far from personal record at this weight (4x10)
(55#Inc)11,10 - Good, paused.
(165#UhBOR)4x10 - weight bump
(45#ShldrPress)3x10 - very good
(150#PullDn)3x10
(70#BBCurl)2x10
(53#RopeExt)2x12
(48#FacePull)2x12
(Crunch)2x15/15
(15#R/LDelt)15/12
46 + 10 w/u = 56 mins

Workout at work over lunch today. Felt GREAT about incline. On Sunday I did same weight and got 10,10,9,7, and with some assistance from Sarah on the 9 & 7 sets. Today I almost got 4x10. I was worried I'd lost some strength, but based on today's WO, I haven't lost much. Pleased. I bumped up the weight on underhand BOR's. Gotta keep pushing for progression here.  Shoulder press was good. Liking this and it hasn't seemed to bother my shoulder too much.  Pulldowns felt heavy. Definitely regressed here. Finished w/ some bi/tri/delt/ab work. Great work in under an hour.

Nutrition:
I weighed 174.0 this morning.

Monday, September 15, 2014

Sun 9/14 - Upper

Worout: LA Fitness
(75#Inc)10,10,9,7
(55#Inc)2x10 Controlled and paused
(190#PullDn)3x8,UHx10
(50#IsoShldr)16/5,4,4,3
(115#IsoRow)14/4x4
(90#IsoRow)2x16/3x6
(LegRaise)20/4x7
(55#IsoInc)15/4,4,3,3
(135#Decline)12/4,4,3,3
(30#IncCurl)15/3x5+12pinwheel
(FacePull)58x12,50x12,12
(58#Rope)3x15
(25#DecCrunch)2x15
86 + 8 w/u = 94 mins

Sarah and I worked out together. Incline was OK. Not my best sets at this weight (4x10), but good work. Increased angle of incline and did 2 lighter sets w/ pauses. Very good. Pulldowns felt heavy and I was doing them heavier before. I haven't done regular pulldowns in a while though. Iso shoulder press was good. Hammered back with two arm iso rows, then sets w/ 1-arm. 

Iso incline was good, but pushed too hard on activation set and paid for it during mini-sets. Decline right after this was tough. Finished up with some bi, tri, delt and more ab work.  Nice WO.

Nutrition:
I weighed 175.6 this morning. Then went to National harbor with Sarah and family for Cirque du Soleil and Mexican dinner. Was good when I got home, but then lost it w/ froyo and cereal late night. Ugh...

Saturday, September 13, 2014

Sat 9/13 - Lower

Workout: LA Fitness
(DeadLift)135x12,225x5,275x5,325x3,3,3,3,5
(RDL)135x12,185x8,8,8
(6PlLegPress)25/7,7,7
(Crunch)15/15,10/10,10/10
39 mins + 8 w/u = 47 mins

Started with DL today and was very pleased with top sets with 325#'s. Following DL's with RDL's right away was tough, and possibly not the wisest choice. Really a lot of hamstring work back-to-back. Felt good at the time. Feeling it tonight :)  Hammered leg press for 25 reps on activation set with mini sets of 7 with very short rests (10 seconds). During crunches, my quads began cramping up, and my right hamstring got tweaked during RDL's, so I decided to skip leg isolation work and called it a day. I was running out of time anyway, and although this was short and not many movements, it was a really hard lower WO for me. Great stuff!

Nutrition:
I weighed 173.6 this morning. Lots of sushi for lunch with Sarah and the kids. More sensible salmon dinner. We'll see how dessert goes :)

Fri 9/12 - Upper (sub-max runup)

Fri 9/12
Worout: LA Fitness
(70#Inc)3x10
(155#UHBOR)3x8
(50#IsoShldr)12/4x4
(175#V-barPull)12/4x4
(LegRaise)30/3x6
(50#IsoInc)15/3x5
(10#Crunch)20/4x5
(205#Fly)12/3x4
(65#BBCurl)15/3x5
(58#RopeExt)15/4x4
(50#FacePull)12/3x4
(15#LDelt)15/3x5
53 + 8 w/u = 61 mins

Started sub-max runup after a deload WO and a few (much needed) days off this week. I supersetted incline and underhand BOR's. Inc was good. Paused the last rep or 2 on each set. I started BOR with 135 and it felt really light. Stopped and bumped up to 155#'s. It got heavy. Good work on this superset. I did these for straight sets and did the rest of the WO w/ myo-reps.

Pulldowns felt heavy. Gotta do heavy straight sets here soon to see where I stand. Iso Shoulder and iso incline were good. Liking the iso incline as an extra pressing movement for more chest volume. Chest was pretty well worked by fly's. Finished with some bi/tri/delt work. Also did leg raises and crunches. Both were "meh", even though I did more reps on leg raises than normal. Just wasn't "feeling" my abs work like in some WO's.

Nutrition:
I weighed 172.4 again this morning.

Wed 9/10 & Thu 9/11 - Rest (Nats game & Power Wash Fence)

Wed 9/10 - Rest
Went to first Nats game.
Weighed 173.0



Thu 9/11 - Rest
Power washed fence - A ton more work than I anticipated!
Weighed 172.4


Tuesday, September 9, 2014

Tue 9/9 - Upper - Deload

Mon 9/8 - Rest Day
I weighed 176.8.

Tue 9/9 - Upper - deload
Worout: Work Gym
(65#Inc)3x10 - paused last 3 reps of each set
(155#UHBOR)3x10
(55#Inc)2x11 - steep incline - paused last 3 reps of each set
(PullDn)162x8,150x8,8,8
(ShldrPress)35x15,40x12,45x11 - paused last 3 reps of each set
(70#BBCurl)2x10
(75#OHTri)2x10
(58#PushDn)2x12
(Crunch)15/15,10/10
(48#FacePull)2x12
(15#RDelt)2x10
40 + 8 w/u = 48 mins

Worked out at lunch today and got to blow off some steam. Finally decided to do a deload WO and it felt good. Still worked fairly hard. On all incline and shoulder press sets I did long paused reps the last couple reps of each set. I supersetted incline/BOR, steep-incline/pullldown, curl/tri's. Supersetting kept the WO short and intensity up.  Finished WO with some tri/delt/ab work. Good WO.

Nutrition:
I weighed 175.0 this morning.