Friday, October 12, 2018

Fri 10/12 - Push (really quick)

Workout: Garage Gym
(145#Inc)4x7paused
(50#DBInc)2x8
(Crunch)2x20

19 + 6 = 25 mins

Really quick push WO before heading to the mountains. Just wanted to get some stimulation in. No pulling because I'll have a heavy load on my back the next week.  Temps dropped from a low of 70 to 53 this morning. Nice crisp Fall morning. Just in time.  Perfect.

Nutrition/Weight:
I weighed 174.2 this morning.

Wednesday, October 10, 2018

Wed 10/10 - Upper

Workout: Garage Gym
(145#Inc)3x6
(Pullups)3x8
(85#OHP)3x7
(70#T-Bar)3x10
(15#IncFly)2x12
(30#Curl)8,25x8
(Crunch)2x10
(30#Skulls)2x10
(Band)2x10
(Crunch)2x10

30 + 6 = 36 mins

Upper WO. Backpacking trip coming up and I'd like to work out today and Friday, AND not feel beat up. So today I kept weight light, and/or reps not near failure, short rests. Incline felt good and controlled. Long pause on last rep each set. Pullups were good. OHP was ok, rows were ok. Then we did incline fly's, curls and crunches. Finished up with DB skull crushers, band pulls and more crunches.

Short rest on everything. A lot of work in 30 mins.  Solid WO.

Nutrition/Weight:
I weighed 175.6 this morning.

Monday, October 8, 2018

Sun 10/8 - Push Day (+ commentary)

Workout: Garage Gym
(145#Inc)8,8,8,8,6*
(75#PushPress)4x8
(50#DBInc)10,8
(20#IncFly)3x10
(Crunch)3x15
(80#Skulls)10,60x10,25DBx10
(Crunch)2x15
(15#LDetl)12

56 + 8 = 64 mins

Push day. Started with incline for 5 sets on about 2:30 rest. Controlled reps with good pause on last rep of each set. 5th set was tough and I needed an assist on last 2 reps. Next we did push press. Basically OHP with some assist from leg drive. This was light weight but felt heavy right after incline. 1:30 rest between sets here.  Then we did DB incline for 2 sets. Paused reps.

Next we did incline fly's with crunches. Fly's felt really good.  Good stretch and contraction.  Then we did skull crushers and abs. 2 sets with EZ-Bar and 1 set with DB's. Finished with a set of lateral delt raises.  Started with 20#BB's, but they weren't moving. Shoulders were fried. Dropped to 15#'s.  Very nice WO.

Overall, great weekend of WO's. Pleased with how things are going and how I'm feeling. Added with to the bar slowly and with very strict form on main movements. Not moving weight for the sake of moving weight. Adding weight to body also. Double edged sword there.  Gotta be willing to eat over maintenance while pushing intensity and volume for a while. Also have to be mindful to schedule n some breaks and keep a watchful eye on my shoulder  and recovery.

I think on of the reasons my shoulder and back have held up is that I've been doing a lot of prehab/mobility work and stretching/rolling. It takes 15-20 minutes every morning, but it's been worth it.

Nutrition/Weight:
I weighed 179.2 this morning.

Saturday, October 6, 2018

Sat 10/6 - Pull Day (+Power Clean and Snatch)

Workout: Garage Gym
(95#PowerClean)3x5
(95#Snatch)2x5
(Pullups)15,7,7,7
(80#T-Bar)4x9
(30#SealRow)2x10
(Abs)2x12
(30#Curl)2x12
(Abs)2x12
(185#Deadlift)4x5

68 + 5 = 73 mins

Pull WO this morning - started with power clean technique work. Before starting the 2nd set of cleans, I decided to try a snatch. It felt good so I did a set of 5. Then alternated cleans and snatches for 5 sets.  Really liked snatch more than I thought. By the end of the 2nd set of snatches my R shoulder was starting to feel it a bit, so I'll have to be careful, but really liked doing both cleans and snatches.

Then we moved on to the meat of the WO.  First set of pull-ups was really good with 15 reps, then on short rests I managed to maintain 7 reps. Then we did t-bar rows for 4 sets. Then seal rows and abs. Next was curls and abs. Finished up with 4 sets of deadlift technique work.  Going to work on technique and increase weight slowly.  Great WO and a lot of fun.

Nutrition/Weight:
I weighed 176.6 this morning.

Wednesday, October 3, 2018

Wed 10/3 - Upper

Workout: Garage Gym
(95#OHP)4x8
(155#BOR)4x8
(135#Inc)3x8
(WidePullups)3x8
(30#Curl)10
(35#Skulls)10
(30#SealRow)2x8
(Crunch)3x11
(Band)12

42 + 8 = 50 mins

Upper WO this morning. Started with OHP and although I got 4x8, each set felt heavier than I thought it should be. Maybe I haven't been doing these as consistently as I thought (after looking at my logs) to show improvement. New hand grip felt good. We did BOR with OHP, and it was fine. Then we did incline and wide grip pull-ups. Wide grip pull-ups were fairly difficult. Incline felt good.  Next we did a set of curls, skull crushers and crunches. Then 2 sets seal rows and crunches. Finished with a set of band pulls because seal rows felt too heavy for good rear delt work.

Nutrition/Weight:
I weighed 175.0 this morning.

Monday, October 1, 2018

Sun 9/30 - Pull Day

Workout: Garage Gym
(95#PowerClean)5x5
(Pullups)10,10,8
(135#BOR)4x10
(30#Curl)11,10
(Abs)2x15
(185#DeadLift)3x5
(Band)3x10

62 + 6 = 68 mins

Pull day today and I wanted to change things up and add some variety.  We started with Power Cleans...or attempts at power cleans. New movement for us and there's a definite learning curve.  There's also some shoulder and wrist mobility issues for both of us. Going to take some practice.  It was almost comical at times, and we have video to prove it :)

Then we did pull-ups. Weight was high this morning, but good efforts. Then we did bent over rows for 4 sets. This bothered my hands for some reason. Switched to a thumbless grip which helped a bit.  Then we did curls and abs and finished up with some deadlift form work and band pulls. More hilarity ensued with deadlift form work. We hadn't done these in a while, and it showed.

Nutrition/Weight:
I weighed 178.8 this morning. Ate a lot yesterday evening.

Sat 9/29 - Push Day

Workout: Garage Gym
(145#Inc)8,8,8,7
(35#Landmine)4x10+10
(20#IncFly)2x12
(Abs)2x10
(35#Skulls)10,30x10
(Abs)2x10

40 + 10 = 50 mins

Started with incline and had 4 good sets. Controlled paused reps. Hit failure on 7th rep of last set, but pushed hard each set. Next we did landmine presses for the first time. Didn't go heavy, but each set got hard by the end. 4 working sets were 1-arm at a time, then right after the 4th set we switched to 2-arm for a burnout set. This felt SUPER easy at first, but by about 6-7 reps it started to burn. Like these and will do them more often.

Next we did incline fly's with abs and finished up with DB skull crushers (triceps) with more abs. Good WO.

Nutrition/Weight:
I weighed 172.4 this morning.