Wednesday, December 17, 2014

Tue 12/16 - Upper

Workout: LA Fitness
(80#Inc)8,8,7,7
(65#Inc)10,9
(155#SeatRow)10,10,9,120x10
(110#Crunch)11,11,11,8
(Dips)16,14,12
(165#PullDn)10,8,8
(LegRaise)3x15
(55#IsoShldr)10,8,8
(55#BBCurl)2x12
(55#SealRow)3x10
(65#RopeExt)3x10
(15#LDelt)3x12
(10#RDelt)3x10
(175#Fly)15,12,8

90 + 10 w/u = 100 mins

Got up at 4am and hit the gym w/ Sarah at 5am. Incline was a LITTLE better today. Still a long way back. Really good WO. Did well on dips today and am enjoying them a lot. Sarah did them today also and used the assist machine. She'll be doing them w/ body weight in no time.

Nutrition:
I weighed 177.6. Ate at a new restaurant for b'day last night and it was opening night so they were training and meal was half price. So.., So we had 2 appetizers, meal and 2 desserts.  Oh, and then had big bowl of ice cream at home late night. Weight was understandably high this morning. :)

Sun 12/14 - Lower

Workout: LA Fitness
(Deadlift)225x5,275x3,325x2,345x2,2,2,2,2,275x8
(65#Inc)3x10
(6PlLegPress)4x20
(10#Crunch)4x10/10
(65#RopeExt)13,11,11
(10#RDelt)3x10
(15#LDelt)12,10,10

64 mins + 6 w/u = 70 mins

I hadn't done a lower WO in a couple weeks and I was putting it off while sick. I didn't think there was any way I had the energy to do deadlift with any weight that would have much of an impact.  Today's session was pretty good for the first time back at it. I didn't get as many reps on my backoff set w/ 275#'s as I normally do, but a good effort. I mixed in a little upper body today. I didn't go heavy on leg press, but 4 sets of 20 reps was brutal. Not a lot of volume otherwise, but this was enough for first time hitting legs in a while.  As I write this a couple days later (catching up on my logs), I'm still walking funny.

Nutrition:
I weighed 175.0. Now that I'm starting to get over being sick, I'm upping the calories and will try to slowly put back the weight I lost the last 2 weeks while sick.

Sat 12/13 - Upper

I took Thursday and Friday off. I needed a rest day on Thursday and Friday I was busy and still feeling like crap. This bronchitis has lingered for two weeks.

Workout: LA Fitness
(80#Inc)8,8,7,6,60x13
(150#SeatRow)10,8,120x10,10
(110#Crunch)10,10,8,90x10
(Dips)13,13,11
(160#PullDn)10,8,8
(Crunch)3x15
(55#IsoShldr)10,10,8
(50#SealRow)12,10,10
(80#PushDn)10,9,73x10
(175#Fly)2x10

80 + 10 w/u = 90 mins

Good Upper WO today, but it's amazing (and frustrating) how much strength I've lost while being sick. I think I'll rebound fairly quickly, but EVERYTHING felt heavy today. I was getting more reps with 85#Inc vs. what I got w/ 80#DB's today.  The effort was there though. I did one set of decline today andit bothered my shoulder so I substituted dips. Enjoying doing dips again.

Nutrition:
I weighed 174.4 this morning.

Thursday, December 11, 2014

Wed 12/10 - Pull Day

Workout: Work Gym
(185#SmBOR)4x10
(150#VbarPull)4x8
(10#Crunch)4x10/10
(45#SealRow)3x10+30x15
(50#BBCurl)2x10
(75#DBRow)2x15
(40#RDFly)3x10
(68#PushDn)3x10

50 mins + 5 w/u = 55 mins

Got in a good pull WO over lunch at work. My R elbow is pretty bad so wasn't sure how a pull day would go. I wore the elbow sleeve again. I'll be wearing it for the foreseable future.  BOR's bothered my elbow, but I was getting great activation in my back so I added a set and did 4. Worked fairly hard on these. I started off with much heavier v-bar pulldown weight and had to lower it. 150 was good today. supersetted these with crunches with a 10# disk on my chest.

Seal rows were good. Did them face down on the incline. 3 good sets and then a drop set to 30#'s. That felt awesome. I supersetted with 2 sets of barbell curls and 50#'s felt really heavy and really bothered my R elbow. Should've probably skipped these, but kept it to 2 sets.  DB rows were good. Finished up the WO with rear delt fly's and some tri work (just for some extra volume).  Really good pull WO.  Need to do some deadlifting, but I've just felt too weak from being sick to give it any real strenuous effort.

Nutrition:I weighed 172.4 this morning. Losing weight when I'm not intending. I just haven't been eating enough while sick.

Tuesday, December 9, 2014

Tue 12/9 - Push Day

Workout: LA Fitness
(75#Inc)10,8,8,8
(60#Inc)10,10,9,9
(155#Decline)10,8
(Dips)14,12,11 Felt good
(105#Crunch)12,10,9
(55#IsoShldr)9,7,45x10
(65#RopeExt)10,9,8
(10#RDelt)2x12

59 + 10 w/u = 69 mins

The weights aren't quite there, but the effort was. This was a good push day. Lots of incline volume. 4 sets low angle, 4 sets higher angle. Something is definitely wrong with R shoulder. Half way up I just lose strength. L side is fine. Not a good recipe w/ DB's.  Deline was OK. I supersetted dips and cable crunches. Loved this. Dips felt good. I did them real controlled because they can be hard on shoulders. These didn't seem to bother my shoulder at all.  Iso shoulder press was OK. Finished up with some tri and rear delt work. I wore an elbow sleeve on my R arm today. R elbow is really painful.  I tried to do face pulls for rear delt work but quit after 2 reps because it was so painful. Switched to rear delt fly's.  Good WO despite all the coughing throughout.

Nutrition:

I weighed 173.2 again this morning.

Sun 12/7 - Upper

Workout: LA Fitness
(150#SeatRow)4x10
(28#Pallof)4x40sec
(65#Inc)2x10
(180#PullDn)10,10,8,8
(Crunch)20,15,15,15
(50#IsoShldr)10,9,9
(65#BBCurl)2x10
(45#SealRow)3x12
(80#PushDn)11,10,9
(10#Rdelt)2x10

85 + 5 w/u = 90 mins

Upper WO with Pull focus this morning (since I did push yesterday). Worked out w/ Sarah. Really enjoy working out w/ her and having a partner once in a while.  Good WO. Effort was good. Still sick but pull poundages haven't slipped as much as push poundages. Nothing significant to note really. Just trying to get some work in while sick. still loving seal rows. Wish I would've found them a while ago.

Nutrition:

I weighed 174.2 this morning. Trying to keep from losing too much weight while not adding fat while I'm sick.

Sat 12/6 - Push Day (sick - big steps back)

Workout: LA Fitness
(75#Inc)9,8,8,8
(45#DBShldr)4x10
(60#Inc)10,10
(155#Decline)10,10,9
(70#OHTri)10,9,8
(145#Fly)15,14,14
(105#Crunch)3x10
(58#Rope)3x12
(20#LDelt)3x10
(10#RDelt)3x10

72 + 9 w/u = 81 mins

Still sick. Took Thursday and Friday off because I felt just terrible.  Started antibiotics yesterday.  Push day today and I'm feeling really weak. Worked as hard as I could and was happy with the effort. Right shoulder really giving me trouble, as is right elbow.  On pressing, I get about 1/2 way up and shoulder just starts to hurt and feel real unstable. 

Frustrated that I wanted to do a quick cut and get right back to bulking and continuing the great progress I was making. I'll have to re-set once I get over this bronchitis and basically start building back up from where I started the bulk.  All that progress is gone. 9 weeks of pushing hard vanished in a week.Hopefully once I'm feeling better I'll bounce back quickly and it won't take 8-9 weeks to get back to that point.

Nutrition:
I weighed 175.2 this morning. Trying to eat at maintenance while sick.