Saturday, February 18, 2017

Fri 2/17 - Upper

Workout: Snap Fitness
(75#DBInc)3x10
(165#PullDn)3x10
(50#DBShldr)10,9,8
(210#CableRow)3x10
(135#RopeExt)2x11
(145#RDFly)2x11
(AbCircuit)x2
(35#Inc/HCurl)10/10


47 + 8 = 55 mins

Sarah and I went to Snap Fitness in the evening. 3rd WO since Monday and backpacking trip this weekend, so didn’t go real heavy on anything but still had a quality WO. Started with steep angle incline for 3 good sets of controlled reps. Slow negative and long pause on last rep. Steeper incline is feeling prettygood on my R shoulder once I get the DB’s in place. That’s the downside though. The steeper the incline, the harder it is to get heavier DB’s up into place.Supersetted incline with pulldowns. Next we did shoulder press with standing cable rows. I did 50#DB’s again today and got more reps than last WO and on fairly short rest.

Next we did rope extensions with rear delt fly’s and the ab circuit. I went heavier on rear delt fly’s than normal by 15#’s. Ab circuit was leg raises, front plank, side planks, circle crunches. Finished up with 1 set of incline/hammer curl combo.

Weight: 
I weighed 176.8 this morning.

Wednesday, February 15, 2017

Wed 2/15 - Upper

Workout: Golds
(75#DBInc)10,10,9
(160#SeatRow)3x8
(50#DBShldr)3x8
(160#PullDn)3x8
(23#ChestRaise)2x10
(75#OHTri)13,12,11
(33#Inc/HCurl)11/11
(40#RDelt)2x10
(CircleCrunch)3x10/10
(15#RDelt)2x10

42 + 8 = 50 mins

My shoulder has been fairly painful for a couple weeks now. I had a decent run of a couple of weeks of good progress, but I think I need to change things up a bit, as well as backoff heavier weights. So, today I started with steeper angle incline as my main pressing movement. This felt really good, didn’t bother my shoulder much and really controlled the weight with some paused reps at the end of each set. Supersetted with underhand narrow grip seated rows. Next I did DB shoulder press with pulldowns and 2 sets of chest raises at the end. I’ve been doing 45#DB’s for this lately and today 50’s felt good.

Next I did a combination of overhead triceps extensions, incline/hammer curls, rear delt raises and circle crunches.  I only did 1 set of incline/hammer curls, because my elbows have been a bit wonky and that’s still 20+ reps. I was only planning on 2 sets triceps, but they felt really good today so I added a 3rd. Should bump the weight here. Finished up with a set of light rear delt fly’s.  Good work in fairly short time.

Weight: 
I weighed 180.4 this morning.

Monday, February 13, 2017

Mon 2/13 - Upper

Workout: Golds
(80#DBInc)10,9
(65#DBInc)2x10
(180#SeatRow)4x9
(45#DBShldr)3x10
(160#PullDn)3x8
(23#ChestRiase)2x10
(73#RopeExt)11,10
(30#Inc/HCurl)12/12
(45#RDelt)2x10
(Crunch)3x10/10
(10#RDelt)15

50 + 8 = 58 mins

Started with low incline for 2 good sets. I wanted to do a 3rd, but my R shoulder has been really bothering me lately and didn’t feel great at the end of each set. Raised the level of incline, dropped the weight and did 2 more good paused sets. Supersetted these with 4 sets of heavy seated rows. Then I did DB shoulder press supersetted with  pulldowns. I mixed in 2 setsof chest raises with the shoulder press the last 2 sets as well.

Next I did rope extensions with 1 set of incline/hammer curl combo. Then I did heavy rear delt for 2 sets, 1 light rear delt fly set with 3 sets of crunches.

Weight: 
I weighed 180.6 this morning. Ouch. Lots of eating in PA this weekend. I think I had 3 pieces of cake w/ ice cream each night, plus all kinds of other goodies.

Friday, February 10, 2017

Fri 2/10 - Upper

Workout: Snap Fitness
(75#DBInc)10,10,9P
(65#DBInc)2x10P
(175#PullDn)4x9
(AbCircuit)
(120#ShldrPress)3x10
(200#CableRow)3x15
(AbCircuit)
(130#RDeltFly)3x12
(35#Curl)11,10
(75#OHTri)12,9,9
(AbCircuit)

65 + 8 = 73 mins

I went fairly heavy on incline the last 2 WO’s so I went lighter today and did very controlled paused reps. 3 sets low incline, 2 sets steeper angle incline. Supersetted these with pulldowns. Then we did our first ab circuit. The ab circuit was leg raises, 1min plank, 30 sec side planks, circle crunches. Next we did shoulder press supersetted with standing cable rows. Then we did our 2nd ab circuit. Then we did rear delts, curls and triceps work followed by our final ab circuit.  Very good early morning WO.

Weight: 
I weighed 177.8 this morning.

Wednesday, February 8, 2017

Wed 2/8 - Pull Day

Workout: Golds
(165#BOR)10,10,10,8
(160#PullDn)3x10
(10#CircleCrunch)3x10/10
(95#CableRow)2x10
(40#RDelt)2x10
(30#Inc/HCurl)2x11/11
(10#RDelt)2x12

44 + 5 = 49 mins

Started with BOR. Last time I did 185#”s and got 2 sets of 6 reps and had to lower the weight. Today I went with 165#’s and did 4 good sets. Good weight for this and the rep range I wanted and I started every set at 3 min intervals, so rests weren’t all that long for a “heavy” compound movement. Next I did pulldowns supersetted with weighted circle crunches. Crunches were HARD with 10# plate on my chest. Then I did standing cable rows supersetted with rear delt raises. I’ve been trying to get heavier on rear delt, but 40#DB’s were more than heavy when supersetted with standing rows. Finished up with incline/hammer curl combo, supersetted with light rear delt fly’s. Good pull WO.

Weight: 
I weighed 176.8 again this morning.

Tuesday, February 7, 2017

Tue 2/7 - Push Day

Workout: Golds
(85#DBInc)8,8,7
(70#DBInc)8,8
(45#DBShldr)9,8
(23#ChestRaise)2x11
(25#Crunch)2x10
(73#RopeExt)11,9,65x9
(ButtRaise)3x15

40 + 9 = 49 mins

Started with incline. Warmup felt fairly good, but R shoulder is being a bit problematic. I’ll need to back off soon, but still really trying to make progress. So, I went to 85# DB”s which I normally save for the weekend. 3 good sets. Left side was ready to keep going on each set, but my R shoulder limited me. Raised the angle of incline and did 2 more sets with lighterweight. Then I raised incline to almost 90 degrees and did shoulder press supersetted with chest raise and weighted crunches. Finished up with rope extensions and butt raises.

Weight: 
I weighed 176.8 this morning.  Not bad after a weekend away.

Monday, February 6, 2017

Sat 2/4 - Upper (at Ida Lee)

Workout: Ida Lee
(80#DBInc)8,8,8,7
(60#DBInc)2x10P
(150#SeatRow)4x10
(45#DBShldr)3x9
(180#PullDn)3x8
(90#Skulls)8,80x10+40x12
(30#Inc/HCurl)2x10/10
(45#RDelt)2x10
(20#ChestRaise)2x10
(30#Crunch)4x12
(45#Pullover)2x11

83 + 9 = 92 mins

Sarah and I were in Leesburg for the weekend, so we went to Ida Lee to work out.

Started out with DB incline and did 4 good sets. I don’t really like the DB’s at Ida Lee and they felt awkward once I got heavier in my warmups. 80#”s felt heavier, but good work anyway. Then we increased the angle of incline and did 2 more paused sets. Supersetted these with seated row machine. Then we did DB shoulder press with pulldowns.  Next we did skull crushers, 2 working sets and a drop set. We supersetted these with incline/hammmer curl combo.

Then we did rear delt raises with chest raises and weighted crunches. We finished up with pullovers and more crunches.  Good WO.

Weight: 
I didn’t weigh myself this morning.