Monday, December 5, 2016

Sun 12/4 - Upper

Workout: Snap Fitness
(60#DBShldr)6,55x6,6,45x10
(190#PullDn)3x8,130x10
(70#IsoInc)2x8
(175#SeatRow)2x8
(120#RopeExt)2x12
(60#PCurl)2x10
(15#RDelt)2x10
(RevCrunch)20,15
(BandDelt)2x25
(Crunch)2x12

52 + 10 = 62 mins

Sarah and I were both sick with cold and had a long day hiking yesterday. We went to the gym this morning and neither of us felt strong and struggled. What should be fairly light weights were a struggle.  Tough workout to get through, mentally and physically.

Nutrition: 
Weight was 170.6 Saturday morning, by Saturday evening it was 182.  This morning I was 178#’s.  Lots of carbs after yesterday’s hike.

Sat 12/3 - 8 Mile Hike

8 Mile hike in Pisgah National Forest on the Tanawah trail.  Beacon Heights to Rough Ridge Overlook/Boardwalk.  3 hours out, 2 hours back.  Upper 30's.

Wednesday, November 30, 2016

Wed 11/30 - Upper

Workout: Golds
(60#DBShldr)3x6,45x10
(155#BOR)3x8
(70#IsoShldr)2x8
(160#PullDn)2x8
(73#RopeExt)2x10
(60#PCurl)10
(Crunch)3x10/10
(100#RDelt)2x12

40 + 10 = 50 mins

First WO back at Golds after a few days off, hoping my R shoulder will cooperate. It’s been really painful the last couple of days. I started with DB shoulder press supersetted with bent over rows. 60#DB’s felt pretty darn heavy today, heavier than they should for 3x6. I’ve dieted fairly hard the last 3 days, so maybe that had something to do with it. Oddly, my R shoulder was a bit painful, but it was my Left arm/shoulder that struggled getting the weight up today. No pain, just weak.  Based on this first superset, I decided to keep volume low, especially in light of being in a pretty large caloric deficit.

Next I did iso shoulder press with pulldowns, 2 sets each. Then 2 sets rope extensions with 1 set preacher curls. Finished up with 3 sets of 10/10 crunches (60 reps total) with 2 sets of rear delt fly’s.  Not a great WO, but needed to get in and get some work done.

Nutrition: 
I weighed 180#’s after getting home from Thanksgiving week. This morning I was 174#’s.  Been in about a 1,200-1,300 daily caloric deficit.  I’ll probably ease up on that after another couple of days.

Sat 11/26 - Upper

Workout: Ida Lee
(70#DBShldr)4,65x5,5,4,60x8,45x10
(200#PullDn)5x6+120x13
(60#DBInc)3x10
(130#SeatRow)3x10
(73#RopeExt)9,9,65x12
(PCurl)2x12
(RevCrunch)20,13,12,10
(100#RDelt)2x10
(RDeltBand)2x25

78 + 10 = 88 mins

WO at Ida Lee this morning before getting on the road to head back to Charlotte. Started with DB shoulder press and decided to give 70#DB’s a shot. Too heavy. I got 5 reps, but the 5th I needed an assist from Sarah so I’m calling it 4. Then 65#’s for 3 sets, then an awesome set w/ 60’s and a drop set to 45’s. Great work.  Supersetted these with heavy pulldowns. I started at 220#’s, but that was a bit too heavy so I dropped to 200. 5 heavy sets, plus a back-off set.

Today I decided to do light DB Incline. I haven’t done incline in over 12 weeks because of my shoulder. It didn’t feel great, and the movement felt odd to me since I hadn’t done it in so long. Interesting that it felt so un-natural since it’s been my main push movement for several years. Supersetted incline with machine seated rows.

Next we didd rope extensions with preacher curls. Finished up with 4 sets of reverse crunches and a combination of 2 sets rear delt fly’s and 2 sets rear delt band pulls. Great WO. This ended a week of 4 really good WO’s.

Nutrition: 
Thanksgiving dinners on Thursday and again Friday may very well have pushed me over the edge.

Thu & Fri - 11/24-25 (2 Hikes)

Sarah and I hiked around Balls Bluff on Thursday and Friday.  Thursday was 1:45 and Friday was 2:10.  Really wish we had a park like this close to our house in Mint Hill, NC.  Balls Bluff is right on the Potomac River and has many miles of trails through the woods and along the river.  Great place for a walk/hike.

Wednesday, November 23, 2016

Wed 11/23 - Pull Day (weighted pullups)

Workout: Ida Lee
(25#Pullups)8,8,6
(160#SeatRow)4x8+120x20
(85#Crunch)3x10
(120#RevGripPull)2x10
(60#PCurl)12,10
(40#RDelt)2x10
(10#RDelt)2x10

40 + 5 = 45 mins

Pull day today at Ida Lee. We didn’t have much time, so rest times were short. I hadn’t done weighted pull-ups in a LONG time, so I didn’t add a lot of weight. I put a 25#DB betweenmy legs and got 8,8,6.  Not bad on short rests. Then I did 4 sets seated rows plus a 5th drop set of 20 reps.  Then we did cable crunches with reverse grip pulldowns. I used to do heavy cable crunches ALL the time. Probably haven’t done them in over a year. Then I did preacher curls with rear delts. Finished up with some more light rear delt fly’s.  Good WO in a short time.

Nutrition: 
Still not totally off the rails. Yet. :)

Tuesday, November 22, 2016

Tue 11/22 - Push day (Ida Lee)

Workout: Ida Lee
(55#DBShldr)4x8
(75#SideInc)3x10
(RevCrunch)18,15,12
(45#Pullover)3x10
(Crunch)3x10
(90#Skulls)8,6+50x10
(15#RDelt)2x10
(BandRDelt)2x20

55 + 5 = 60 mins

Push day at Ida Lee. Didn’t want to go real heavy today, and I didn’t on shoulder press, but really pushed everything else and had a great WO. Started withshoulder press, starting each set at 3 min intervals, so about 2-2.5 mins rest. Wanted a good shoulder stimulation and not go near failure. Then I did side inclinewith reverse crunches. I bumped up the weight on side incline and pushed crunches for AMRAP each set.  Then we did pullovers with crunches. Then we went for 2 heavy sets, plus a drop set on skull crushers. Finished up with rear delt fly’s with DB’s and then bands. Good WO.

Nutrition: 
Eating hasn’t gotten too out of control yet. Feeling good.