Thursday, December 14, 2017

Wed 5/13 - Upper

Workout: Club Fitness
(75#DBInc)10,9
(Pullups)15,12
(70#Shldr)2x10
(120#PullDn)2x10
(InvertRow)2x13
(75#OHTri)12,10
(30#HCurl)11,9
(Abs)2x15
(20#Fly)2x10
(Crunch)2x12
(Band)2x15

41 + 9 = 50 mins

Not a lot of volume today, but wanted to get a WO in after work and wanted to get 2 good sets of pull-ups in. Pull-up challenge in 2 days. Inline was good, but R shoulder still wonky. Wanted to do a 3rd set, but decided to stick to plan. Pull-ups were great. Sets of 15 and 12 are promising for a decent showing.  Next I did shoulder press and pulldowns. I really wanted higher reps on pulldowns but it felt heavy after pull-ups.  For some more back volume I added in high-ish rep inverted rows with overhead triceps extensions. Then I did hammer curls with abs. Finished up with chest fly's, crunches and band pulls.  Good WO.

Nutrition/Weight:
I weighed 176.2 this morning.

Tuesday, December 12, 2017

Mon 12/11 - Upper (new gym by the office)

Workout: Club Fitness
(75#DBInc)10,8,6
(Pullups)13,11,10
(60#Shldr)3x10
(120#SeatRow)3x10
(23#Fly)2x10
(65#Rope)3x8
(InvertRow)2x15
(Abs)2x15
(35#HCurl)2x10
(Crunch)2x12
(Band)2x15

53 + 7 = 60 mins

Upper WO after work at new gym by my office, Club Fitness. I thought it was going to be small like Snap Fitness in Mint Hill. It's not. It's LARGE and a really nice gym. A lot of people there after work, but it's large enough that it didn't feel too crowded.

Anyway, the WO... Started with DB incline and pull-ups. R shoulder didn't feel great on incline, but pull-ups were pretty good especially with how heavy I was after the weekend. I think I'm ready for the birthday pull-up challenge. Just need to flush some water out of my system this week and lighten up by a couple of pounds. Next I did shoulder press with seated rows.  Then cable fly's with rope extensions (triceps).  Next was inverted rows with abs. Finished up with hammer curls, crunches and band pulls (rear delt).

Nutrition/Weight:
I weighed 181.0 this morning. Ouch.

Friday, December 8, 2017

Fri 12/8 - Upper

Workout: Snap Fitness
(75#DBInc)3x8
(Pullups)12,11,11
(120#Shldr)3x8
(InvertRow)8,8,15
(30#Fly)12,10
(60#Skulls)12,10
(EZ/HCurl)2x10/10
(Crunch)2x15
(Band)2x15
(Crunch)2x12

46 + 10 = 56 mins

Late evening WO after work tonight. It was snowing and sleeting on the way home. Fairly rare for Charlotte, NC! Started with incline and pull-up combo. Right shoulder felt really wonky and somewhat painful. I wasn't expecting this because my last WO was pull only and the last time I did incline was 5 days ago. Pullups were good and I was pleased that reps didn't drop off much at all through 3 sets.  Then I did shoulder press with inverted rows.

Next I did chest fly's with skull crushers. Then EZBar/Hammer curl combo with crunches. Finished up with band pulls (rear delt) and more crunches.  Good WO after a somewhat exhausting first week back to work.  Just not back in the groove yet.

I joined a gym near work so I'll try to get some use out of that 1-2 times a week.  New company had a really good deal with the gym.

Nutrition/Weight:
I weighed 176.0 this morning.

Wednesday, December 6, 2017

Wed 12/6 - Pull Day (myo-rep pullups)

Workout: Snap Fitness
(Pullups)13/3,3,3,2 +10/3,3,2
(115#PullDn)2x12
(Abs)2x15
(InvertRow)8,8,12,12
(Crunch)4x10
(60#EZ/20#HCurl)2x10/10
(Band)2x15

36 + 8 = 44 mins

Early morning pull WO. Woke up about 3:30am with work items on my mind. Sarah and I went to the gym at 5am. Started with 2 sets of mayo-rep pull-ups. Pleased with activation sets, but probably should have done 1 less on each set for better mini-sets. Still very good effort. Then we did 2 sets of pulldowns with abs.  Then we did 4 sets inverted rows (2 low sets, 2 high sets) with crunches. Inverted rows continue to be very challenging. Finished up with EZ bar and hammer curl combo, supersetted with band pulls.  Short, intense and sweet WO.

Nutrition/Weight:
I weighed 176.0 this morning.

Sunday, December 3, 2017

Sun 12/3 - Upper

Workout: Snap Fitness
(75#Inc)10,9,8,8
(Pullups)11,10,11,115x12
(120#Shldr)10,8,7
(InvertRow)3x9
(35#Fly)11,11,9
(InvertRow)3x15
(Skulls)80x10,60x13,11
(Abs)15,15,12
(60#EZ/20#HCurl)2x10/10
(115#RDelt)2x12
(Crunch)2x12

74 + 10 = 84

Upper today. Ate a TON of carbs (sushi and cereal) last night after 16 mile hike so I was really bloated this morning. 182#'s! Started with incline/pull-up combo. Incline was really good. pull-ups were good considering how much I weighed today. Then we did shoulder press with inverted rows. Then chest fly's with more inverted rows.  Then skulls and abs.  Finished up with EZbar/Hammer curl combo (really liked this), rear delts and some crunches.  Great WO.

Nutrition/Weight:
I weighed 182.0 this morning.

Sat 12/2 - 16 mile hike - Kings Mountain State Park

We went to Kings Mountain State Park and hiked 16 miles in about 5.5 hours. Nice hike. Easy terrain. No views :(

Wed 11/29 - Pull Day (weighted pull-ups)

Workout: Snap Fitness
(15#Pullups)11,9,7,BWx8
(115#PullDn)2x15
(InvertRow)4x8
(CaptChair)4x8
(InvertRow)2x15
(Crunch)2x12
(35#RDelt)2x10
(Curl)3x10
(Band)2x15

46 + 8 = 54

Pull Day. Trying to get ready for the birthday pull-up challenge. Started with 3 sets weighted pullups + 1 set body weight. Then I did 2 sets pulldowns. Next I did inverted rows with capt chair leg raises. Then 2 more sets inverted rows more vertical with crunches. Finished up with some rear delt work and crunches.  Good WO.

Nutrition/Weight:
I weighed 174.8 this morning.