Tuesday, March 3, 2015

Tue 3/3 - Upper (Work gym - great WO!)

Workout: Work Gym
(65#DBShldr)10,9,8,7 - Awesome! Big rep PR.
(55#SealRow)4x10
(60#Inc)3x10P
(163#PullDn)3x9
(15#CrunchTwist)15,13,10
(75#OHTri)13,11,9
(70#UprightRow)3x13

42 + 10 w/u = 52 mins

Hit the gym for a quick WO over lunch. Met Brian there and although we were both doing an upper WO, supersetting push/pull, we chose different exercises. DB shoulder press was AWESOME. My previous best with 65#DB's was 8,7,7 I believe. Today I got 10,9,8,7. Awesome and no shoulder pain. I supersetted these with Seal Rows which were really good as well.

Next I supersetted incline, pulldowns and crunch twists. Incline bothered my shoulder on a warmup set and I managed through 3 light-ish sets of all paused reps and not locking out on top to keep as much tension on the pecs as possible while still trying to save my shoulder. Felt OK. Pulldowns were good and I went 5#'s heavier on crunch twists than normal...and the reps each set dropped. They were tough!

Finished up with overhead triceps extensions that felt awesome. Hadn't done these in a little while. Supersetted with upright rows for more reps than usual.  Awesome short but sweet WO! Very pleased. Love these shorter WO's where I focus on giving a smaller # of exercises my best effort. Should always do this.

Nutrition:
I weighed 185.0 this morning.

Sunday, March 1, 2015

Sun 3/1 - Full Body

Workout: LA Fitness
(80#Inc)11,8,8,50x12P - Ugh, R shoulder is fugged.
(65#SeatRow)3x10
(CaptChair)13,10,10
(10PlLegPress)3x12
(30#HCurl)2x13
(50#IsoShldr)11,10,9
(190#PullDn)2x8,130x10
(10#CrunchTwist)3x15
(70#DBSLDL)3x10
(73#PushDn)3x10
(50#UprightRow)3x11
(10#RDelt)2x12
(175#Fly)2x10

79 + 10 w/u = 89mins

Incline started off well, but my R shoulder is just kind of a mess. I got "8" reps on the next 2 sets, but the last 2 reps Sarah had help on the right side. Short rest after the last heavy set and dropped weight and did some good paused reps. Frustrating, but doing what I can to work around it for now. Probably need some complete rest and a doc to look at it. Seated rows were good supersetted with leg raises in capt. chair. Fnished this group with leg press supersetted with curls. Only did 2 sets of curls because of left elbow/forearm.

Started group2 with iso shoulder press facing the seat again. These work SO well. Pushed these hard. Then we supersetted pulldowns with crunches. I bumped the weight on pulldowns and did 2 heavy sets and 1 backoff. Finished group2 with dumbbell SLDL.

Finished the WO with some accessory stuff for tri's and delts. I did 2 sets of fly's at the end when Sarah went to the locker room. Good WO, but it got too long. I seem to do much better with WO's around 60mins where I'm pushing everything hard, but less exercises. Later in these long WO's I get tired, disinterested and feel like I'm going through the motions. Still a very good WO though.

Nutrition:
I weighed 185.4 this morning.

Saturday, February 28, 2015

Fri 2/27 - SD Full Body

Workout: LA Fitness
(65#DBShldr)8,7,7 - Great!
(135#BOR)3x10
(8PlLegPress)3x12
(CaptChair)11,10,10
(65#Inc)3x8
(180#PullDn)3x8
(85#LegCurl)3x12
(10#Crunch)3x10/10
(65#RopeExt)2x12
(10#RDelt)2x12
(75#UprightRow)2x12
(85#LDelt)2x10

59 + 10 w/u = 69mins

Awesome shoulder press, 3 more reps than last WO (which I felt was really good too). I supersetted shoulder press with BOR's. Not real heavy, but strict form. Felt good. Then supresetted leg press w/ 8 plates for sets of 12 with leg raises in the Capt. chair. 25mins

Incline was OK. R shoulder/pec still real problematic, so just did 3 sets of 8 paused reps. Supersetted with pulldowns.  Then I supersetted leg curls with crunches. 21/46mins

Supersetted rope extensions with rear delt raises. Then Supersetted upright rows with lateral delt raises. 13/59mins

Excellent WO. Need to do something more than leg curls for ham/glute work. Something like SLDL's or DB swings.

Nutrition:
I weighed 185.6 this morning.

Wednesday, February 25, 2015

Wed 2/25 - Upper (light)

Workout: Work Gym
(45#DBShldr)3x12
(50#SealRow)3x10
(HangLegRaise)3x10
(55#Inc)10,10,12 - Paused partials
(75#DBRow)3x10
(15#LDelt)15,13
(30#HCurl)2x10
(70#UprightRow)2x10

32 + 5 w/u = 37 mins

Wanted to hit the gym and do something light and quick. I got the quick part down, but with short rests during this WO, the weights probably weren't as light as they should've been assuming I WO again tomorrow, hitting same muscle groups 3 days in a row. Maybe I'll take tomorrow off and WO Fri/Sun. Saturday is out.

Anyway, triple-setted shoulder press, seal rows and hanging leg raises. Press and rows felt really good, especially in light of yesterday's WO. Leg raises sucked. Kills my elbows and forearms. Need an alternative lower ab solution. 14mins

Incline and DB rows were good. On incline, I paused each rep and ony went about 4/5 of the way to lockout, keeping constant tesnion on pecs. So, while the weight was light, I felt great activation in my pecs. DB rows felt heavy on short rests. 11/25mins.

Finished up the WO with 2 sets of lateral delts, hammer curls and upright rows, done essentially as a circuit w/ no rest. 7/32 mins.  That's a heck of a WO in under 40 mins including warmup.

Nutrition:
I weighed 184.0 this morning.

Tuesday, February 24, 2015

Tue 2/24 - Stripped Down Full Body

Workout: Work Gym
(65#DBShldr)7,6,6 - Very good
(175#SmBOR)3x8
(200#LegPress)3x15
(65#Inc)10,10,9
(150#PullDn)3x8
(85#LegCurl)2x15
(10#CrunchTwist)2x15
(Dips)2x12
(58#PushDn)12,10

42 + 8 w/u = 50mins

Didn't have a lot of time and won't have time for a WO tomorrow so I did a stripped down full body WO. I started first group with DB shoulder press and bumped up weight to 65#DB's. Was pleased with 7,6,6 for reps. Supersetted with smith BOR's where I bumped the weight from previous WO's also and no cheat reps. Finished first group with leg press. (19mins)

Started group 2 with a superset of incline and pulldowns. Incline wasn't heavy, but all paused reps. For legs in the 2nd group I just did leg curls. (34mins)

Accessory work were crunch twists, dips and pushdowns.  Awesome WO. Some good work in a short time. (42mins)

Nutrition:

I weighed 184.2 this morning.

Sunday, February 22, 2015

Sun 2/22 - Upper

Workout: LA Fitness
(75#Inc)8,8,8,65x10
(55#SealRow)10,9,9,9
(CaptChair)10,10,10,9
(50#IsoShldr)4x10
(65#BBCurl)2x10,30#x12
(58#SeatRow)3x10
(CrunchTwist)23,15,15
(145#PullDn)2x10
(80#LDelt)3x10
(65#RopeExt)12,10,9
(10#RDelt)3x10

78 + 11 w/u = 89 mins

Sarah and I went to the gym this morning after a day off during snow storm. Started with incline and this was my 3rd upper WO of the week so I went a little lighter. I mistakenly thought this was going to be easy and did paused reps. First set of 8 was tough on my R shoulder. I continued the next 2 sets paused and controlled, but didn't pause each rep quite as long as first set. Did one back off long paused set.  We supersetted seal rows and leg raises. I did seal rows on the incline bench today because I tweaked my back the other day, and these are easier on the back when chest supported.

Next we did shoulder press on the iso-lateral machine. The twist today was that we did them "backwards" facing the seat.  The setup on this machine if used conventionally is really more of an incline press.  When done facing the seat, they really focus on the shoulders. Supersetted these with curls. I did 2 sets of barbell curls (fist time doing these in perhaps 4 months) and a set of hammer curls. Barbell curls were hard on my elbows/forearms.

Next we did seated cable rows supersetted with crunches. My abs died after the first set of these.  We then supersetted pulldowns and rear delts, then finished the WO with some triceps and rear delt work.  Really good WO.

Nutrition:
I weighed 184.0 this morning.

Friday, February 20, 2015

Fri 2/20 - Upper

Workout: LA Fitness
(60#DBShldr)11,9,7,45x10 Good
(135#BOR)4x10
(60#Inc)3x8
(60#SealRow)11,10
(58#UprightRow)12,11
(58#Rope)2x10
(10#RDelt)2x10
(190#Fly)2x10
(10#CrunchTwist)22,20

51 + 10 w/u = 61 mins

Shoulder press was good. First set was great, 2nd set good, 3rd set ok. Just started fading w/ the R shoulder. Probably pushed a bit too hard on first set. Dropped to 45#'s for a 4th set of paused reps.  I supersetted these with barbell BOR, which I hadn't done in a while. Good controlled reps. Next was incline. R shoulder was bothersome so I kept each set to 8 reps. I was going to superset w/ pullups but I did one and it bothered my elbows so I just bagged that idea and moved on.

I supersetted seal rows and upright rows, then rope pushdowns and rear delt fly's. Finished up with fly's and crunches. Last set of fly's was really tough on my R shoulder/pec. Decent WO.

Nutrition:

I weighed 186.0 this morning.