Sunday, February 7, 2016

Sun 2/7 - Push day

Workout: LA Fitness
(85#Inc)7,6,80x7,7,7
(65#Inc)9,9,8
(20#IncFly)10,10,18x10,15x12,10x13
(50#Crunch)4x10
(90#Sckulls)10,8,8
(DecCrunch)3x12
(45#Pullover)2x10
(55#IsoShldr)10,8

73 + 13 w/u = 86 mins

Today was push day of the pull/push weekend split. I started with incline. Before going to the gym, I was thinking I'd bump up to 90#DB's this morning for a few sets. During warmups, I realized that wasn't going to happen. Yesterday was a real heavy and high volume pull day, and my arms were just fatigued. During warmups they felt heavy just carying them from the rack to the bench, especially in my forearms. I decided to stick with 85#DB's. First set was ok from a rep perspective, but the DB's just didn't feel stable. I almost dropped weight after that set, but decided to do another set and got 6 reps. Dropped to 80#DB's and they felt much better. Still heavy, but not unstable. I got 3 more good solid sets of 7 reps. Then I increased the angle of the incline 2 notches and did 3 more sets.  A little disppointed I didn't get sets across with 85#DB's, but still very good work.

Next I did incline cable fly's supersetted with heavy crunches. Fly's were good. Dropped the weight after 2 sets to keep reps up and last 2 sets were drop sets with short rest. Good volume.  Next I did skull crushers supersetted with decline crunches. Finished up with pullovers and iso shoulder press.  Solid WO.

Nutrition:
I weighed 177.2 this morning. I had a real active day yesterday moving things out of the basement and garage as I prepare for the upcoming move. I don't think I was over maintenance, but wieght jumped from lots of carbs I guess.

Sat 2/6 - Pull day (great pullups)

Workout: LA Fitness
(Pullups)5x10
(80#SeatRow)5x10
(25#CrunchTwist)5x10
(160#VbarPull)2x10
(135#IsoROw)12,10
(45#SealRow)2x10
(30#IncCurl)2x10
(10#RDelt)2x10

65 + 5 w/u = 70 mins

Decided to do Pull/Push this weekend, and today was pull day. I enjoyed pullups the other day so much, I decided to do them again today. I'd planned on 3-4 sets, but they were feeling really good, so I did 5 sets of 10. All good controlled reps. Next I did 5 sets of seated rows supersetted with crunch twists. The bulk of my work was in the firt two exercises. Next I did vbar pulldowns and had to go lighter than planned. Then I did 2 sets 1-arm iso rows.  Finished up with seal rows, incline curls and rear delt work.  Awesome pull WO.

Nutrition:
I weighed 176.0 this morning.

Thursday, February 4, 2016

Thu 2/4 - Upper

Workout: Work Gym
(65#Inc)3x10 Paused
(Pullups)3x10 Paused
(55#DBShldr)3x8
(InvertRow)3x10
(20#IncCableFly)3x12,25x10
(Crunch)3x12/12
(83#PushDn)2x10,73x10
(35#IncCurl)12,10
(50#RDeltFly)2x10
(8#CableLateral)3x10

64 + 8 w/u = 72 mins

Got in another good WO over lunch again today.  I started with paused incline supersetted with pullups. I didn't want to go heavy on incline because I'd like to go heavy this weeeknd. Incline were controlled paused reps throughout. Pullups were great; paused at top, came down slowly.  I haven't done pullups in a long time, so this tells me my back has gotten a lot stronger. Next I supersetted DB shoulder press with inverted rows. Both felt good. I put a couple of stairs under my feet on inverted rows to raise them up and make the movement harder.

Next I supersetted incline cable fly's with body weight crunches. I'd planned on 3 sets of flys but they were feeling so good, I did a 4th, heavier, set. High rep crunches felt good and abs were on fire.  Next I did some tricpes and biceps work. Finished up with rear and lateral delt work. I'm really liking cable lateral raises.  Great WO.

Nutrition:
I weighed 176.6 this morning.

Tuesday, February 2, 2016

Tue 2/2 - Upper

Workout: Work Gym
(185#SmBOR)3x11
(75#Inc)13,11,8
(55#Crunch)3x12
(175#VbarPull)2x11
(135#SmOHP)2x8
(75#DBRow)3x10
(20#IncFly)3x11
(35#Delt)2x11
(75#OHTri)12,9,9
(15#RDelt)2x10

68 + 4 w/u = 72 mins

Got a WO in over lunch at the work gym today. I started with BOR in the smith machine during incline warmups. 3 good sets of 11. Then I supersetted incline with heavy weighted crunches. This is the heaviest I've gone on crunches in a while. Incline started great. 13 reps is the most I've gotten in a set in a long while. After the 1st set I was hoping to go 13,12,11 or something like that. 2nd set was pretty good. 3rd set I kind of died. Still very good work at this weight.

Next I did 2 sets each of vbar pulldowns and OHP (smith machine). I only did 2 sets because I wanted to do a couple other back and chest movements. So, then I moved on to incline cable fly's with DB rows. I had planned on only 2 sets, but I got the incline cable fly set up at this gym (something I didn't think I'd be able to to, or would be allowed) and it felt good so I did 3 sets of each.  Then I did some heavy delt raises/fly's with some triceps work. First set of triceps was overhead rope extensions, but that really bothered my wrists today, so I switched to overhead DB extensions for the last 2 sets and also threw in some rear delt work. Very good WO.

Nutrition:
I weighed 176.2 this morning. Weight was decent today. My WO's have been really great the last couple of weeks and I'm definitely gaining strength and size. This is mostly because I've been eating at or over maintenance which has been supporting growth. The down side of that is my weight is a little higher than I'd like. I'd like to cut down to closer to 170 before starting my new job because it's going to be VERY busy and it might take a while to figure out my work, WO, eating routine while starting new job, moving to Charlotte, NC, travelling home to sell my house, spend time with my kids and Sarah, etc.

Monday, February 1, 2016

Sun - Upper (pull focused)

Workout: LA Fitness
(185#BOR)8,8,155x10,10
(65#Inc)3x12P
(190#VbarPull)8,8,175x10,10
(55#IsoShldr)3x10
(85#DBRow)2x10
(45#SealRow)3x12
(25#DecCrunch)4x12
(30#Inc/HCurl)2x10/10
(30#RDelt)2x10
(18#IncCableFly)3x11
(InvertRow)2x12

78 + 8 w/u = 86 mins

Took Saturday off to take the kids to the Air and Space museum. Friday was push day, today (Sunday) was going to be a pull day, but since I had a day between, I did some light pressing as well, but the focus of the WO was pull.  Plan was to do 2 heavy and 2 moderate sets for my main horizontal and vertical pull movements. I started with bent over row and did 2 good sets with 185#'s followed by 2 sets of 155#'s. That latter 2 sets more controlled and good contraction. Supersetted this with 3 sets of paused incline.  Next I supersetted vbar pulldowns with iso shoulder press.

Then I supersetted 2 sets of DB rows and 2 sets of seal rows with 4 sets of weighted decline crunches.  Next I did the incline/hammer curl combo supersetted with rear delt work. Finished up with some incline cable fly's and body weight inverted rows. Solid WO.

Nutrition:
I weighed 180.0 this morning. Eating over maintenance too frequently, but gaining strength. It's all a balance and trade offs. I don't want to stay over 180 and would like to hover close to 175. That seems to happen by mid-week without trying. General weight fluctuation has been around 180 by end of weekend, 175-ish by midweek.

Friday, January 29, 2016

Fri 1/29 - Push day (awesome WO!)

Workout: LA Fitness
(135#OHP)5x5,95x10
(50#Crunch)5x12
(70#Inc)10,9,9
(45#IsoShldr)12,10,10
(20#IncFly)10,10,9
(45#Pullover)2x10
(RopeExt)65x9,58x9,12,12
(35#Delt)2x10
(5#CableRaise)2x10

75 + 11 w/u = 86 mins

Push WO this morning. Since my last push day started with heavy incline, I started with heavy OHP today. I was planning on bumping up the weight to 125#'s, but during warmups I decided to put 45# plates on the bar and give 135#"s a shot. I haven't tried this weight in a LONG time. It was heavy, but I was really pleased with getting 5 sets of 5 reps. The last rep on the last two sets I used a little leg drive to get the weight moving, but all other reps were good clean reps. I did a drop set to 95 pounds for the 6th set. I supersetted heavy crunches with OHP. Great superset.

Next I did 3 sets of incline. I couldn't go real heavy after OHP, but this weight felt great. Really controlled reps. Next I did shoulder press in the iso lateral plate loaded machine. I haven't done these in a long time and they were great to finish off my pressing. Since the gym wasn't very crowded, I did incline cable fly's supersetted with DB pullovers. Then I finished up with rope extensions (triceps) supersetted with delt work.  For delt work, I did heavy DB raises followed immediately with cable lateral raises.

Just a GREAT WO today. Very pleased.

Nutrition:
I weighed 173.6 this morning. Very pleased with WO and my weight today.

Tuesday, January 26, 2016

Tue 1/26 - Pull day

Workout: LA Fitness
(185#BOR)4x8,135x12
(T-twist)4x16
(135#TbarRow)2x10,90x12P
(165#VbarPull)10,8,8
(150#PullDn)2x8
(30#Inc/HCurl)2x10/10
(50#UprightRow)2x10
(35#RDelt)3x12

60 + 5 w/u = 65 mins

Pull day today. Started with heavy (for me) bent over row supersetted with torture twists. Abs really sore from yesterday's heavy crunches. It was nice doing BOR with a free barbell (not in smith machine like I have to do at work). They were hard/heavy, but 4 good sets, followed by a backoff paused set. Then we did 3 sets of t-bar rows 2 heavy, one lighter paused set.

Then we went to the pulldown machine. Back already fatigued and I had to drop weight to 165 after the first set. 3 sets of vbar pulldowns, 2 sets wide grip pulldowns. Then we supersetted incline/hammer curl combo with upright rows. Upright rows felt SUPER heavy toward the end of this WO. Finished up with rear delt work. Great pull WO.

Nutrition:

179.2 this morning. Been eating a lot the last 4-5 days while being stuck at home. Thank goodness I've been really active, but weight is still higher than I'd like.