Monday, October 20, 2014

Mon 10/20 - Push Day (Inc Rep Goal Met)

Workout: LA Fitness
(80#Inc)10,10,8,7 - Rep goal of 35 met! Took several weeks, but got it!
(55#DBShldr)8,7,45x8,8,8
(LyingLegRaise)30/4x10
(65#Inc)12,7 - Completely died on 2nd set
(155#Decline)9,8
(40#IncFly)9,8,7
(OHTri)80x8,75x8,8
(25#LDelt)3x9
(50#Rope)3x12
72 + 10 w/u = 82 mins

Warmup felt OK, first set of incline felt a bit heavy. Didn't think I'd attempt 10 reps on 2nd set, but felt ok so got it. This is where I hit a major wall last WO. I got 8 reps 3rd set and 7 on last. Pushed every set hard. Hit goal of 35 reps! Woohoo! With rep goal system, this would mean time to add weight. But, since I can't add only 5 pounds to the bar (given these are fixed weight DB's) I'm going to stick with 80#DB's for a while until I can get a few more reps and/or 35 reps is a bit more "comfortable". I'll still keep pushing for as many reps as possible, but I want to hit 35+ reps a couple times before bumping up the weight. My form wasn't the best and I'd like to get some paused work in at this weight. 85# DB's are not THAT much heavier, but they're significantly harder on my shoulders. I'll bump up to that weight now and then, but probably not start a rep-goal protocol there yet.

Next I did DB shoulder press. Didn't get quite as many reps as last WO, but great work with 5 sets. I gave my chest/tri's a break before more pressing with a myo-rep set of lying leg raises. They were great. Next I increased the angle of the incline and did 2 sets. My goal reps here are 20 and I've only been getting 17. First set I got 12 reps! I thought this goal was going to be smashed. Then I shit the bed and died. Only got 7 reps on next set. Progress, but holy cow, that got heavy fast!

Decline was OK. Only 2 sets. I bumped the weight on incline fly's and it was heavy, but good. Finished up with tri and detl work. Great WO! Very pleased with the progress.

Nutrition:

I weighed 176.2 again this morning. Didn't eat great yesterday, but lots of walking at Kings Dominion for Halloween Haunt. A great time with Sarah!

Sun 10/19 - Rest/Kings Dominion

Sarah and I went to Kings Dominion for Halloween Haunt. It was a blast! Here are some pics.

Sunday, October 19, 2014

Sat 10/18 - Pull Day

Workout: LA Fitness
(UhBOR)135x10,185x6,6,6,135x16
(205#VbarPull)3x9+160x10,11
(10#Crunch)15/15,10/10,10/10
(95#DBRow)3x10 - Weight bump
(100#SeatRow)3x10 - New machine - liked it a lot
(150#PullDn)2x8
(35#IncCurl)10/10,9/9,8/8
(UprightRow)90x8,80x10,10
(FacePull)58x10,50x10,10,43x10
(100#RdeltFly)12,10,9
75 mins + 5 w/u = 80 mins

Left glute still bad, so I gave deadlifts a break. BOR were good and were v-bar pulldowns. Form begins to break on pulldowns with this weight later in sets so I added the 2 sets of ligther work to get a real good squeeze at contraction. I supersetted pulldowns with crunches. No pallof press today because that also puts a lot of stress on my glutes.

I bumped the weight on DB rows again today. These were a lot of work. Used straps today to help hold the DB's. I supersetted chest supported seated rows and pulldowns. The seated rows were on a machine I haven't used before and I really liked it. I'll definitely do these again because they felt good, and it's gives my lower back a breack (unlike BOR's). My back was fried because even these light pulldowns got really heavy, really fast.

I supersetted incline curls + pinwheel curls with upright rows. I bumped the weight up on upright rows, and it bothered my shoulders, so I dropped weight back down.  I finished up with a lot of rear delt/upper back work with 4 sets of face pulls and rear delt fly's. Very good back/pull WO.

Nutrition:
I weighed 174.8 this morning.

Friday, October 17, 2014

Fri 10/17 - Push Day

Workout: LA Fitness
(80#Inc)10,10,7,7 (34/35)
(65#Inc)9,8 (17/20)
(100#Crunch)3x10
(55#DBShldr)9,7,45x8,8,8
(165#Decline)8,8,7
(35#IncFly)12,12,10
(OHTri)80x8,75x8,8
(25#LDelt)2x8,20x10,10
(50#Rope)2x13,35#x15,15
80 + 10 w/u = 90 mins

Incline started off very well, but I faded badly. Pushed 2nd set a bit too hard maybe? Had the 8th rep all but locked out on 3rd set. Really wanted to hit goal of 35 reps today. So I matched my reps from last WO and almost had 1 more. I'll keep at it. Increased the angle and did 2 back-off sets. These felt heavy. First 4 sets took more out of me than I thought. Took a break from pressing with cable crunches. Hadn't done these in a while.

Shoulder press was good. 2 heavy sets, then backed off and got 3 more good sets. I bumped the weight on decline and had Max spot me. He helped a touch on last rep of 3rd set, so I'll call it 7.  I added a set of incline fly's from normal. Felt really good. Since I'm getting stuck right before lockout on presses, I think I've got to do some extra tri work. So I did  sets of OH tri's, heavy rope extensions and rope pushdowns. Bumped weight on lateral delts for 2 sets and did 2 lighter sets.  Very good WO. A tad disappointed I didn't get an extra rep on incline. Just something to keep pushing for. I've got to remember not to push too hard on early sets. I pay the price for that in latter sets.

Nutrition:
I weighed 174.2 this morning.

Wednesday, October 15, 2014

Wed 10/15 - Pull Day

Workout: LA Fitness
(185#UhBOR)4x6+135x15 - Weight bump
(205#VbarPull)9,8,8+160x10,10 - Heavy, good back-off sets
(90#DBRow)3x10 - Weight bump
(30#PallofPress)3x10 - Weight bump
(150#PullDn)3x10
(Crunch)15/15,12/12,10/10
(80#UprightRow)3x10 - Added reps
(65#BBCurl)3x8+45x20 - Wow, heavy!
(RDeltFly)115x12,10,100x10
(SeatRow)73x8,58x10,50x10 - Done
77 mins + 5 w/u = 82 mins

My L glute has still been bothering me, so I didn't deadlift today. I'll see how it feels and maybe try this weekend. I bumped the weight on BOR's and was happy with 4x6. Dropped and did a max rep set really strict form. Good rowing. V-bar pulldowns got heavy real quick. I did 3 heavy sets and 2 back-off sets. I bumped the weight on DB rows and supersetted with Pallof Presses, which I also bumped the weight on. Pallof presses were REALLy hard.

Next I did pulldowns, supersetted with crunches. Abs were absolutely on fire. Doing these after heavy Pallof's were hard, and really good. I did upright rows again today and got more reps than last WO. I supersetted with what I thought was going to be light barbell curls. I thought I'd get sets of at least 10-12. Nope. Only got sets of 8. My bi's were worn out from all the pulling. After 3 sets of curls, I dropped to just the bar and did as many reps as possible (AMRAP), and got 20. Bi's were on fire.  Finished up with rear delt fly's and seated rows. My back was completely done. Had to drop weight on each set of seated rows. Last set I paused on contraction and relt a big pump in my back.

Despite not being able to do DL's, this was an awesome WO! Pushed weight and reps everywhere I could. Hard work. I'm spent.

Nutrition:

I weighed 174.6 this morning. Lighter than I thought I'd be and lighter than I wanted to be. Will try to up the calories today.

Tuesday, October 14, 2014

Tue 10/14 - Push Day (work gym)

Workout: Work Gym
(75#Inc)12,10,10 Very good
(65#Inc)10,9
(10#T-Twist)20/5x6
(55#DBShldr)10,8,7,45x9 Very good
(35#IncFly)2x12
(73#PushDn)10,10,9
(20#LDelt)2x12
49 + 11 w/u = 60 mins

Push day at the work gym. DB's only go to 75#'s, so did 3 sets AMRAP. Three really good sets. Increased angle and did 2 sets w/ 65#'s. SOO close to getting 10th rep on last set but couldn't lock out my right arm.  Good pressing. Weighted torture twists were great today. I was tempted to use 50#DB's for shoulder press after incline, but stuck w/ 55#'s and glad I did. Got better reps than last WO and did a drop set. Again, VERY close to getting 10th rep but right arm wouldn't lock out again. I know better than to really push this to failure. Risked messing up my R shoulder further pushing this one. Despite the mental lapse here, I was very pleased with shoulder press today, especially after pushing incline really hard.

Incline fly's were good. More reps on both sets than last couple of WO's. Finished up with tri/delt work. Was going to do some more core work, but ran out of time. Very good pressing today. Short, but intense WO. Nice.

Nutrition:
I weighed 176.6 this morning. Down 5 pounds from yesterday - shedding all the water from Monday.

Sun 10/12 - Upper

Workout: LA Fitness
(115#OHP)8,7,7,6 (28/30) Very good
(Chinup)13
(195#RevPullDn)10,8,8
(LyingLegRaise)3x20
(75#Inc)10,9,6+65x9
(25#Pallof)4x10/10
(75#OHTri)14,12,11
(InvertRow)15,12,11
(LungeMatrix)2x5
(Stretching)Ham/Quad
80 + 5 w/u = 85 mins

Worked out with Sarah this morning, which has kind of been our "schedule" lately where we work out together on Sundays. I look forward to it eachtime. Started with OHP today and bumped up the weight. I was happy with these reps (28/30 rep/goal). Sarah did 2 sets of pullups. I did 1 set of chins (bothered elbow) and we did 3 sets of pulldowns. I did reverse grip.  We supersetted pulldowns with lying leg raises. Felt great.

Incline felt heavy after starting with OPH, but had great sets for first two and then just died on the 3rd. Dropped wieght, increased the incline angle and did a back-off set.  Next we supersetted paloff presses for 4 sets with Overhead Triceps extensions. Still loving paloff presses. They are almost a full body movement. Got great reps on OHTri's. Finished up with inverted rows, each set to failure. Then we did two circuits of lunge matrix and some stretching/mobility stuff.  very nice WO.

Nutrition:
I weighed 177.2 this morning.