Tuesday, September 30, 2014

Tue 9/30 - Pull Day

Workout: Work Gym
(205#UhBOR)4x8,135x15 (32/35)
(T-Twist)4x12
(163#VbarPull)10,9,9,8 (36/35)
(75#DBRow)3x10
(150#PullDn)2x10
(70#BBcurl)12,10
(InvertRow)12/3x4
(30#IncCurl)2x10+10
(48#FacePull)2x12
(40#RDeltFly)3x12
(Crunch)2x20
60 mins + 7 w/u = 67 mins

Awesome pull WO today. I went really heavy on BOR and had to use some body English on last couple reps. Did a 5th set at a light weight with real strict form. Didn't hit rep goal of35. Wow! Back was on fire. I supersetted torture twists with the rows.  V-bar pulldowns were good. Beat rep goal by 1.  I think I tweaked/pulled something a bit in my right lat/back and foam rolled between sets of pulldowns.  I did one-arm DB rows today for the first time in...forever. Felt good.

Next I supersetted regular pulldowns with barbell rows. The pulldowns felt real heavy at this point. Then I did inverted rows.  These may have been a waste. My back was DONE. I did incline curl + pinwheel curl combo I like so much, supersetted with face pulls. Finished up with rear delt fly's and crunches.  Hadn't done rear delt flys in a long time on a machine and they felt really good.

Awesome WO. Heavy rowing and lots of volume.  Time to eat!

Nutrition:
I weighed 174.6 this morning. Much lower than I thought. I ate almost 3,000 cals yesterday. I must still be losing water from the weekend. Gotta eat today.

Monday, September 29, 2014

Mon 9/29 - Push (OHP Rep Goal)

Workout: LA Fitness
(105#OHP)10,9,9,8 (36/35 - reps/goal) - beat goal
(70#Inc)9,8,8 Very good
(60#Inc)11,10
(LyingLegRaise)20/4x6
(135#Decline)15,14
(45#IsoShldr)10,8
(35#IncFly)2x10
(58#RopeExt)13,11,13
(DecCrunch)2x20
(15#LDelt)2x12
(35#Rope)2x12
64 + 7 w/u = 71 mins

So I decided that I'd start my pressing days by alternating Over Head Press (OHP) and Incline. So, today was OHP. My rep goal was 35 reps across 4 sets. I haven't done barbell OHP in quite a while, so I wasn't quite sure what weight to use. I had 115#'s written in, but on warming up I felt that was going to be too heavy, so I used 105#'s as my working weight. I got 36 reps (beat goal by 1 rep) so next WO I'll add 5#'s and still use 35 as my rep goal. This was a good weight to start with. I had to work hard on every set and I didn't want to start too heavy.

Next was incline. I warmed up starting with 45#DB's as usual and it felt "heavy" and my R shoulder was a little sore. I had 70#'s written as my working weight but felt that might be too heavy so I started with 60#DB's.  I got 11 reps. Oops, too light. I think during warmups I hadn't rested long after my last OHP working set, so it felt heavier than it actually was. I bumped up to 70's as the WO called for and did 3 sets. I increased the angle of the incline and did a back-off set w/ 60 (so I counted that first 60# set with this set in the notes above).  Good pressing. Really good.

Chest/tri's needed a breather, so I did lying leg raises and then decline. I used 135#'s again and did them reverse grip as usual. Good reps, but too light. I'll need to bump this weight, but I don't like going too heavy on this movement w/o a spotter.  Iso shoulder press felt heavy, but weight OK. I started incline fly's with 30#DB's, but it felt light, so I bumped up to 35's. Good.  Finished up with some more tri, lateral delt and ab work. Great WO! Getting strength back and eating to fuel my WO's. Only concern will be what I'll do when I start packing on some fat. Gotta be willing to do it, but it's going to be hard. I've been fairly lean all summer and like it.

Nutrition:
I weighed 176.2 this morning. Not bad after the weekend I had eating. Yesterday helped I guess because it wasn't too out of control and we did a lot of hiking/walking. I did have 3 ice cream cones before bed though :)

Sun 9/28 - Harpers Ferry Overlook Hike (Pictures)

Took the kids to Harpers Ferry and hiked up to the overlook. Great weather day and great time with the kids.  Good memories made.

Here are some pictures:










Sat 9/27 - Pull Day

Workout: LA Fitness
(DeadLift)225x5,275x3,325x5,5,225x12 - V. Good
(165#UhBOR)4x8
(LyingLegRaise)25/4x7
(190#V-barPull)3x8
(115#IsoRow)16/3x6
(145#PullDn)2x10
(30#IncCurl)2x11+11
(50#FacePull)2x12
(15#RDelt)15/3x5
(43#Rope)15/4x5
63 mins + 7 w/u = 70 mins

Very pleased with 2 sets of 5 reps on heavy deadlifts. I'll try to add 5#'s to top sets of 5 going forward. Drop set to 225 was great for 12 reps. Underhand BOR was really good for 4 sets of 8. Think I can bump there slightly.  I did lying leg raises waiting for the pulldown machine. Forgot how good these are. V-bar pulldowns were good. Trying to get weight up on that.

I did iso rows myo-rep style, one armed. These were good. By the time I got to wide grip pulldowns, my back was fried. I started with 160#'s and it was too heavy. 145 felt heavy enough at the end of this.  Finished the WO with some bi, delt and a little triceps work.  Great WO.

Nutrition:
I weighed 174.4 this morning. Went to iHop with the kids, had a big ass hot dog at the lovettesville German Octoberfest, went to Jasmines for dinner, had sweet frog, then more froyo and cereal late night.  Whoa! Scale is going to jump in the morning.

Friday, September 26, 2014

Fri 9/26 - Push Day (Rep Goal System)

Workout: LA Fitness
(80#DBInc)10,8,7,7 (32/35) (reps/goal-reps)
(60#Inc)2x10
(LyingLegRaise)20/4x6
(50#ShldrPress)10,10,8 (28/30)
(135#Decline)13,11,12
(45#IsoInc)8,10
(30#IncFly)2x10
(58#RopeExt)12,10,10
(DecCrunch)2x25
(35#Rope)13/3x5
62 + 11 w/u = 73 mins

Implementing the Rep Goal System starting today on certain movements (e.g. DB Incline). The rep goal system will work like this for me on incline. The goal is 35 total reps in 4 sets. So instead of my standard 4x8, the goal is to push every set for as many reps as possible. So instead of stopping the first set at 8 (as normal for this weight), I pushed to 10 reps. In this scheme, reps generally drop on subsequent sets. I continue pushing for as many reps as possible on each set without going to failure.  Today I got 32 reps, 3 reps short of the goal of 35. So next WO with this weight, I'll try to beat 32 total reps.  When I get to the goal of 35 or more reps I'll add weight and try to build back up to 35 reps. It's a new progression scheme I'm trying.

Anyway, incline was really good, both standard and steep incline for 2 sets.  I did lying leg raises for the first time in a long time. Loved them. Will do them some more, along w/ planks. There'll be a little less focus on crunches (though I'll still do them).  Shoulder press was good. Rep goal here is 30. I got 28 so I'll stick with this weight.

Decline was good. I didn't take much of a break before iso incline and so first set was only 8 reps.  Finished up with some tri and more ab work.  Great WO. Love the rep goal scheme so far.

Nutrition:
I weighed 175.8 this morning. I kept eating in check during the day yesterday because we went out for Thai last night with my parents and Sarah's family.

Wednesday, September 24, 2014

Wed 9/24 - Lower

Workout: Sprint Gym
(135#SmSquat)15/4x7
(155#RDL)15/4x7
(RollingPlank)3x20
(53#CableCurl)3x12
(75#OHTri)15,12
(LungeMatrix)6StationX2
(Crunch)15/15,12/12
(43#Rope)2x12
46 mins + 2 w/u = 48 mins

super busy at work today so didn't have time for a long WO. Ended up being really good. I think when I'm pressed for time, it makes me focus more on a couple movements rather than throwing the kitchen sink at a WO.  Squats still feeling heavy for this light, but got really good mini-sets. RDL was good. Rolling planks, I'm still getting the hang of. They hurt my feet today (rolling all over each other).

Did some arm work (bi/tri) because not much time for it yesterday during upper day. I did the lunge matrix again today. I THINK I like it. I know it's gotta be good for me. Finished with more ab work. Abs were fried today.

Nutrition:
I weighed 175.6 this morning. Trying to keep cals up around maintenance or slightly over to keep gaining strength/size back.

Tuesday, September 23, 2014

Tue 9/23 - Upper

Workout: Work Gym
(75#Inc)10,10,10 V. Good
(185#SmBOR)3x10 Weight bump - good
(60#Inc)11,11 Weight bump - great
(150#PullDn)2x10
(50#ShldrPress)10,9,8 Weight bump - good
(163#VbarPull)3x8
(90#Fly)2x10
(25#Crunch)4x15
(68#PushDn)2x12
(15#RDelt)15/3x5
88 + 10 w/u = 98 mins

Not a ton of time during this busy day. Plans got all jumbled, but was able to make it to the gym in the AM. Still working back up to heavier weights. Not quite there, but getting closer.  Incline was good. Was tempted to do a 4th set, but stuck to the plan. Bumped weight up on BOR and got good reps. Bumped weight on steep incline. Felt awesome. Very pleased with incline today. Pulldowns still not near back to where they were. Also tough doing these after heavy rows.

Bumped weight on DB shoulder press. These were good. Will stick w/ this weight until I can get 3x10. V-bar pulldowns felt really good. I could really feel this in my back today. Fly's were OK. I don't like this fly machine at the work gym very much. Finished with some weighted abs and tri/delt work. No bi work today. Very good WO. I supersetted opposing muscle groups to keep time as short as possible.

Nutrition:
I weighed 175.4 this morning.