Tuesday, September 30, 2014

Tue 9/30 - Pull Day

Workout: Work Gym
(205#UhBOR)4x8,135x15 (32/35)
(163#VbarPull)10,9,9,8 (36/35)
60 mins + 7 w/u = 67 mins

Awesome pull WO today. I went really heavy on BOR and had to use some body English on last couple reps. Did a 5th set at a light weight with real strict form. Didn't hit rep goal of35. Wow! Back was on fire. I supersetted torture twists with the rows.  V-bar pulldowns were good. Beat rep goal by 1.  I think I tweaked/pulled something a bit in my right lat/back and foam rolled between sets of pulldowns.  I did one-arm DB rows today for the first time in...forever. Felt good.

Next I supersetted regular pulldowns with barbell rows. The pulldowns felt real heavy at this point. Then I did inverted rows.  These may have been a waste. My back was DONE. I did incline curl + pinwheel curl combo I like so much, supersetted with face pulls. Finished up with rear delt fly's and crunches.  Hadn't done rear delt flys in a long time on a machine and they felt really good.

Awesome WO. Heavy rowing and lots of volume.  Time to eat!

I weighed 174.6 this morning. Much lower than I thought. I ate almost 3,000 cals yesterday. I must still be losing water from the weekend. Gotta eat today.

Monday, September 29, 2014

Mon 9/29 - Push (OHP Rep Goal)

Workout: LA Fitness
(105#OHP)10,9,9,8 (36/35 - reps/goal) - beat goal
(70#Inc)9,8,8 Very good
64 + 7 w/u = 71 mins

So I decided that I'd start my pressing days by alternating Over Head Press (OHP) and Incline. So, today was OHP. My rep goal was 35 reps across 4 sets. I haven't done barbell OHP in quite a while, so I wasn't quite sure what weight to use. I had 115#'s written in, but on warming up I felt that was going to be too heavy, so I used 105#'s as my working weight. I got 36 reps (beat goal by 1 rep) so next WO I'll add 5#'s and still use 35 as my rep goal. This was a good weight to start with. I had to work hard on every set and I didn't want to start too heavy.

Next was incline. I warmed up starting with 45#DB's as usual and it felt "heavy" and my R shoulder was a little sore. I had 70#'s written as my working weight but felt that might be too heavy so I started with 60#DB's.  I got 11 reps. Oops, too light. I think during warmups I hadn't rested long after my last OHP working set, so it felt heavier than it actually was. I bumped up to 70's as the WO called for and did 3 sets. I increased the angle of the incline and did a back-off set w/ 60 (so I counted that first 60# set with this set in the notes above).  Good pressing. Really good.

Chest/tri's needed a breather, so I did lying leg raises and then decline. I used 135#'s again and did them reverse grip as usual. Good reps, but too light. I'll need to bump this weight, but I don't like going too heavy on this movement w/o a spotter.  Iso shoulder press felt heavy, but weight OK. I started incline fly's with 30#DB's, but it felt light, so I bumped up to 35's. Good.  Finished up with some more tri, lateral delt and ab work. Great WO! Getting strength back and eating to fuel my WO's. Only concern will be what I'll do when I start packing on some fat. Gotta be willing to do it, but it's going to be hard. I've been fairly lean all summer and like it.

I weighed 176.2 this morning. Not bad after the weekend I had eating. Yesterday helped I guess because it wasn't too out of control and we did a lot of hiking/walking. I did have 3 ice cream cones before bed though :)

Sun 9/28 - Harpers Ferry Overlook Hike (Pictures)

Took the kids to Harpers Ferry and hiked up to the overlook. Great weather day and great time with the kids.  Good memories made.

Here are some pictures:

kip owens

kip owens

Sat 9/27 - Pull Day

Workout: LA Fitness
(DeadLift)225x5,275x3,325x5,5,225x12 - V. Good
63 mins + 7 w/u = 70 mins

Very pleased with 2 sets of 5 reps on heavy deadlifts. I'll try to add 5#'s to top sets of 5 going forward. Drop set to 225 was great for 12 reps. Underhand BOR was really good for 4 sets of 8. Think I can bump there slightly.  I did lying leg raises waiting for the pulldown machine. Forgot how good these are. V-bar pulldowns were good. Trying to get weight up on that.

I did iso rows myo-rep style, one armed. These were good. By the time I got to wide grip pulldowns, my back was fried. I started with 160#'s and it was too heavy. 145 felt heavy enough at the end of this.  Finished the WO with some bi, delt and a little triceps work.  Great WO.

I weighed 174.4 this morning. Went to iHop with the kids, had a big ass hot dog at the lovettesville German Octoberfest, went to Jasmines for dinner, had sweet frog, then more froyo and cereal late night.  Whoa! Scale is going to jump in the morning.

Friday, September 26, 2014

Fri 9/26 - Push Day (Rep Goal System)

Workout: LA Fitness
(80#DBInc)10,8,7,7 (32/35) (reps/goal-reps)
(50#ShldrPress)10,10,8 (28/30)
62 + 11 w/u = 73 mins

Implementing the Rep Goal System starting today on certain movements (e.g. DB Incline). The rep goal system will work like this for me on incline. The goal is 35 total reps in 4 sets. So instead of my standard 4x8, the goal is to push every set for as many reps as possible. So instead of stopping the first set at 8 (as normal for this weight), I pushed to 10 reps. In this scheme, reps generally drop on subsequent sets. I continue pushing for as many reps as possible on each set without going to failure.  Today I got 32 reps, 3 reps short of the goal of 35. So next WO with this weight, I'll try to beat 32 total reps.  When I get to the goal of 35 or more reps I'll add weight and try to build back up to 35 reps. It's a new progression scheme I'm trying.

Anyway, incline was really good, both standard and steep incline for 2 sets.  I did lying leg raises for the first time in a long time. Loved them. Will do them some more, along w/ planks. There'll be a little less focus on crunches (though I'll still do them).  Shoulder press was good. Rep goal here is 30. I got 28 so I'll stick with this weight.

Decline was good. I didn't take much of a break before iso incline and so first set was only 8 reps.  Finished up with some tri and more ab work.  Great WO. Love the rep goal scheme so far.

I weighed 175.8 this morning. I kept eating in check during the day yesterday because we went out for Thai last night with my parents and Sarah's family.

Wednesday, September 24, 2014

Wed 9/24 - Lower

Workout: Sprint Gym
46 mins + 2 w/u = 48 mins

super busy at work today so didn't have time for a long WO. Ended up being really good. I think when I'm pressed for time, it makes me focus more on a couple movements rather than throwing the kitchen sink at a WO.  Squats still feeling heavy for this light, but got really good mini-sets. RDL was good. Rolling planks, I'm still getting the hang of. They hurt my feet today (rolling all over each other).

Did some arm work (bi/tri) because not much time for it yesterday during upper day. I did the lunge matrix again today. I THINK I like it. I know it's gotta be good for me. Finished with more ab work. Abs were fried today.

I weighed 175.6 this morning. Trying to keep cals up around maintenance or slightly over to keep gaining strength/size back.

Tuesday, September 23, 2014

Tue 9/23 - Upper

Workout: Work Gym
(75#Inc)10,10,10 V. Good
(185#SmBOR)3x10 Weight bump - good
(60#Inc)11,11 Weight bump - great
(50#ShldrPress)10,9,8 Weight bump - good
88 + 10 w/u = 98 mins

Not a ton of time during this busy day. Plans got all jumbled, but was able to make it to the gym in the AM. Still working back up to heavier weights. Not quite there, but getting closer.  Incline was good. Was tempted to do a 4th set, but stuck to the plan. Bumped weight up on BOR and got good reps. Bumped weight on steep incline. Felt awesome. Very pleased with incline today. Pulldowns still not near back to where they were. Also tough doing these after heavy rows.

Bumped weight on DB shoulder press. These were good. Will stick w/ this weight until I can get 3x10. V-bar pulldowns felt really good. I could really feel this in my back today. Fly's were OK. I don't like this fly machine at the work gym very much. Finished with some weighted abs and tri/delt work. No bi work today. Very good WO. I supersetted opposing muscle groups to keep time as short as possible.

I weighed 175.4 this morning.

Sunday, September 21, 2014

Sun 9/21 - Upper

Worout: LA Fitness
(70#Inc)3x10 Very good
(RollingPlank)4x15 Much better today
(50#IsoShldr)13/5x3 Sucked
88 + 10 w/u = 98 mins

Sarah and I worked out together this morning. Enjoy working out with her when we get the opprotunity, which isn't very frequently right now. Today was a "lighter" day. Incline was great. Really controlled the 70# DB's and got some really good activation in pecs. Raised the angle and did 2 more sets. Thesse were really good as well. Paused last several reps.  Next we were going to superset pulldowns and rolling planks. Both pulldown machines were taken so I did 1 set of pullups, then 2 sets pulldowns and 2 sets reverse grip. Pullups weren't "easy" and 160#'s felt heavy. Rolling planks felt much better today.

Iso shoulder sucked. Didn't feel it very good, blew it on activation set and barely maintained 3 rep mini-sets. Oh well.  Seated rows with wide grip bar were really good. Decline was good today w/ myo-reps.  We did a couple sets of tri/delts and then did 2 circuits of the lunge martix. Yesterday I did circuits with 4 stations. Today I did them with 9 stations. I like these.  Good WO.

I weighed 175 this morning. Got some king crab legs from Cosco that we'll be having for dinner later. Can't wait for that. Haven't had them in a long time. Will be walking around a lot again today at the Bluemont Fall Festival, so that'll be my excuse for eating like a pig most of the day :) Plus, I'm "bulking" now so I need to eat a lot. Right?

Saturday, September 20, 2014

Sat 9/20 - Lower

Workout: LA Fitness
(Deadlift)135x10,225x5,275x3,325x3,1 (ouch!)
(LungeMatrix)4x5 (4 circuits)
65 mins + 15 w/u = 80 mins

Warmed up real well today.  Not much sleep lately, but wanted to hit a couple good top end deadlifts and then fill in the rest. Unfortunately, heavy back work yesterday prevented that from happening. I should've known better too. I did heavy barbell rows and pulldown yesterday and my back was still clearly fatigued. I unracked 225#'s for my first real deadlift ramp-up set and it felt more like a working set. 275 felt ok. 325 felt real heavy. Tweaked my back a tad on first heavy set. Was going to do a bunch of singles with short rests but realized on first single that I was done. I wanted to ramp up to at least 345#'s today. Oh well. Hopefully didn't tweak my back too bad, and lesson learned.

Leg press was good. Ramped up w/ sets of 10 and was planning on coming back down the ladder with AMRAP, but on the 2nd set 2/ 8 plates my right hamstring started barking at me a little, so I stopped there. Still good work.  I tried a new core exercise today. Rolling planks. Didn't care for them. I'll do them again because I think I just need a couple times to get the movement down.  Hit some quick sets of bi/tri's next and then did some mobility strength work with the lunge martix for 4 circuits. This was a decent amount of work toward the end of a lower WO. Found some definite weak spots. These worked my core a lot more than I would've imagined.

I started WO with a good warmup (15mins) that included some stair sprints. I finished the WO with 7 mins of them as well. I sprinted up the stairs and jogged down.

Interesting WO. Not what I'd hoped for exactly, but some good work nonetheless. Back is really tight as I write this. Need some advil and maybe some foam rolling.

I weighed 174.0 this morning and was close to target cals yesterday. Target was 3,000-3,200 and I had ~2,900.

Friday, September 19, 2014

Fri 9/19 - Upper (heavy)

Worout: LA Fitness
64 + 11 w/u = 75 mins

I noted this WO as "Upper (heavy)" because I'll be doing another upper WO on Sunday and will probably use 80-90% of today's weights.  Working my way back up in weights after a reset/deload. I've been progressing nicely on incline, starting back at 65#DB's. I got 4x8 w/ 80's today, but I rested for probably 5 minutes before the final set because I got caught up in work email. That last set was tough and I don't know if I would've gotten 8 had I used standard rest of 2.5-3minutes. I'll stick at this weight until 4x8 is more manageable w/ consistent rests. I supersetted incline w/ BOR's. 165#'s was a good weight here. Not ready to bump this further quite yet, but close.  I added 2 steeper incline sets that were paused. Very good first series.

V-bar pulldowns were good. Could've gone a little heavier. Next WO. Supersetted crunches here. DB shoulder press was good (more reps than last 2 WO's), but it did bother my R shoulder a bit. I think I should focus on barbell OHP anyway and see how that feels on my shoulder. Inverted rows were good. I bumped up the weight on iso incline again today. For whatever reason, I didn't feel great chest activation like normal. Felt more triceps. Next I did some tri/bi/delt work and finished up with some fly's. Very good WO and slowly getting back to where I was.

I weighed 173.0 this morning. Weight has been dropping this week down from ~178. Going to increase cals today and try to hit around 3,000-3,200. I've been in the ~2,500 range all week.

Wednesday, September 17, 2014

Wed 9/17 - Lower (myo-reps)

Workout: Work Gym
32 mins + 5 w/u = 37 mins

Real busy day, but wanted to get a WO in so headed to work gym for a quick lower WO. Smith squats felt really heavy. Must be the setup of this smith machine (they're all different). Had to work fairly hard on these.  RDL on smith machine is really more of a SLDL, but whatever. Felt good until the last 2 mini-sets when I re-tweaked my R hamstring. Weighted torture twists felt great. Love these.  I planned on doing leg press, but because of hamstring, I did leg extensions instead. Did some crunches next and finished up with a little bit of triceps work. 

I did myo-reps on everything but overhead tri extensions to keep the WO as short as possible with everything going on today. Myo-rep leg work is brutal, even though this WO was short.  With straight sets, this WO would've easily taken an hour.  Happy I got it in today as I was considering skipping it. That would've messed up my schedule for the rest of the week though.

I weighed 173.2 this morning. Feeling good.

Tuesday, September 16, 2014

Tue 9/16 - Upper

Worout: Work Gym
(75#Inc)10,10,10,9 - Very good. Not far from personal record at this weight (4x10)
(55#Inc)11,10 - Good, paused.
(165#UhBOR)4x10 - weight bump
(45#ShldrPress)3x10 - very good
46 + 10 w/u = 56 mins

Workout at work over lunch today. Felt GREAT about incline. On Sunday I did same weight and got 10,10,9,7, and with some assistance from Sarah on the 9 & 7 sets. Today I almost got 4x10. I was worried I'd lost some strength, but based on today's WO, I haven't lost much. Pleased. I bumped up the weight on underhand BOR's. Gotta keep pushing for progression here.  Shoulder press was good. Liking this and it hasn't seemed to bother my shoulder too much.  Pulldowns felt heavy. Definitely regressed here. Finished w/ some bi/tri/delt/ab work. Great work in under an hour.

I weighed 174.0 this morning.

Monday, September 15, 2014

Sun 9/14 - Upper

Worout: LA Fitness
(55#Inc)2x10 Controlled and paused
86 + 8 w/u = 94 mins

Sarah and I worked out together. Incline was OK. Not my best sets at this weight (4x10), but good work. Increased angle of incline and did 2 lighter sets w/ pauses. Very good. Pulldowns felt heavy and I was doing them heavier before. I haven't done regular pulldowns in a while though. Iso shoulder press was good. Hammered back with two arm iso rows, then sets w/ 1-arm. 

Iso incline was good, but pushed too hard on activation set and paid for it during mini-sets. Decline right after this was tough. Finished up with some bi, tri, delt and more ab work.  Nice WO.

I weighed 175.6 this morning. Then went to National harbor with Sarah and family for Cirque du Soleil and Mexican dinner. Was good when I got home, but then lost it w/ froyo and cereal late night. Ugh...

Saturday, September 13, 2014

Sat 9/13 - Lower

Workout: LA Fitness
39 mins + 8 w/u = 47 mins

Started with DL today and was very pleased with top sets with 325#'s. Following DL's with RDL's right away was tough, and possibly not the wisest choice. Really a lot of hamstring work back-to-back. Felt good at the time. Feeling it tonight :)  Hammered leg press for 25 reps on activation set with mini sets of 7 with very short rests (10 seconds). During crunches, my quads began cramping up, and my right hamstring got tweaked during RDL's, so I decided to skip leg isolation work and called it a day. I was running out of time anyway, and although this was short and not many movements, it was a really hard lower WO for me. Great stuff!

I weighed 173.6 this morning. Lots of sushi for lunch with Sarah and the kids. More sensible salmon dinner. We'll see how dessert goes :)

Fri 9/12 - Upper (sub-max runup)

Fri 9/12
Worout: LA Fitness
53 + 8 w/u = 61 mins

Started sub-max runup after a deload WO and a few (much needed) days off this week. I supersetted incline and underhand BOR's. Inc was good. Paused the last rep or 2 on each set. I started BOR with 135 and it felt really light. Stopped and bumped up to 155#'s. It got heavy. Good work on this superset. I did these for straight sets and did the rest of the WO w/ myo-reps.

Pulldowns felt heavy. Gotta do heavy straight sets here soon to see where I stand. Iso Shoulder and iso incline were good. Liking the iso incline as an extra pressing movement for more chest volume. Chest was pretty well worked by fly's. Finished with some bi/tri/delt work. Also did leg raises and crunches. Both were "meh", even though I did more reps on leg raises than normal. Just wasn't "feeling" my abs work like in some WO's.

I weighed 172.4 again this morning.

Wed 9/10 & Thu 9/11 - Rest (Nats game & Power Wash Fence)

Wed 9/10 - Rest
Went to first Nats game.
Weighed 173.0
kip owens

kip owens

Thu 9/11 - Rest
Power washed fence - A ton more work than I anticipated!
Weighed 172.4

Tuesday, September 9, 2014

Tue 9/9 - Upper - Deload

Mon 9/8 - Rest Day
I weighed 176.8.

Tue 9/9 - Upper - deload
Worout: Work Gym
(65#Inc)3x10 - paused last 3 reps of each set
(55#Inc)2x11 - steep incline - paused last 3 reps of each set
(ShldrPress)35x15,40x12,45x11 - paused last 3 reps of each set
40 + 8 w/u = 48 mins

Worked out at lunch today and got to blow off some steam. Finally decided to do a deload WO and it felt good. Still worked fairly hard. On all incline and shoulder press sets I did long paused reps the last couple reps of each set. I supersetted incline/BOR, steep-incline/pullldown, curl/tri's. Supersetting kept the WO short and intensity up.  Finished WO with some tri/delt/ab work. Good WO.

I weighed 175.0 this morning.

Sunday, September 7, 2014

Sun 9/7 - Pull + Legs

Workout: LA Fitness

74 mins + 5 w/u = 79 mins

Sarah and I got the opportunity to work out together. She did an upper and I did a pull w/ a little legs thrown in. Good WO and really enjoyed working out with Sarah this morning. Went to Boonsboro arts & crafts fair and walked around for a couple hours with Sarah after salmon for lunch at home. Beautiful weather. Great day. Great weekend.

I weighed 178.6 this morning. Whoa! Bloated this morning after eating a lot of cereal and froyo right before bed.

Sat 9/6 - Push Day

Workout: LA Fitness
50 + 10 w/u = 60 mins

Push day today and I am still feeling beat up. 75#DB's felt fairly heavy. Normally the first set or two of 10 with this weight would be fairly "easy". Today they felt like work. I think I've lost some strength over the last few months (understandably) and I just really need a deload.  Good WO though. Some good work despite feeling a bit lethargic.

I power washed the deck yesterday and finished it up today. It ended up being a lot of work and this could've also contributed to how I was feeling in the gym.

I weighed 175.4 this morning.

Thursday, September 4, 2014

Thu 9/4

Workout: LA Fitness
42 mins + 5 w/u = 47 mins

Didn't get much sleep last night (2.5 hours) and have just been feeling really beat up and fatigued. Need a deload week soon.  Decided not to do BOR's today to give my lower back a rest, so I hammered away at chest supported iso rows. Did first myo-rep set double overhand. Then did a myo-rep set for each arm. These weren't super heavy, but felt great and were plenty hard with this weight. Pulldowns (both type) felt real heavy today. seated rows felt great. Leg raises were good.  Good pull day. Liked how short and intense it was. Got a lot of work done in 47 mins!

I weighed 174.4 this morning. Going to try to eat a bit above maintenance today. Problem is I don't have a good handle on what that is right now.It'll give me an excuse to overeat :)

Wednesday, September 3, 2014

Wed 9/3 - Push Day

Tue 9/2 - Rest Day
I weighed 178.6 this morning.  Reduced cals down to ~1,800 today.

Wed 9/3 - Push Day
Workout: LA Fitness
56 + 10 w/u = 66 mins

Did another push day today. I wanted to do heavy straight sets on incline today after a couple weeks of myo-reps to see where I stood. I felt tired. More like fatigued still from heavy volume the last 1.5 weeks and probably should've taken another day off, but I'd already committed to hitting the gym. Warmups didn't feel great and my R shoulder was bothersome. Weird because it hasn't been giving me any problems lately. Anyway, I only went up to 80#DB's and that was the right weight. Was hoping for 4x8 and didn't quite get it. Happy with the effort though.

After that I did iso shoulder press and then hammered chest with iso chest press and iso incline. Iso chest did bother my shoulder (unlike at the beach using their iso machine), but incline felt good. I think I'll stick with the incline going forward. Fly's were pretty good. I'm liking doing leg raises again after hitting crunches. Maybe I should reverse this order though to hit lower abs first. Finished up with some cheat rope pusdowns (felt awesome!) and some lateral delts.  Very good WO despite being a little disappointed in incline. I'm hoping I haven't lost that strength, but I have been cutting/maintaining for a lot of months w/o really giving my body time to make any progress.  So, it's really been a game of trying to hold onto strength while staying fairly lean and I may just be losing the battle finally.

I weighed 175.2 this morning. Dropped more than I thought I would, but I was really bloated the last 2 mornings from eating a lot of late night

Mon 9/1 - Pull Day

Workout: LA Fitness
68 mins + 8 w/u = 76 mins

Hit a couple heavy sets of DL and then destroyed back. Great pull WO. Lots of volume on pulling and on curls today.  Worked out with Sarah again today. We haven't worked out together much the last few months so the last 2 days have been nice.


I weighed 179.6 this morning. So much for keeping it under control all vacation and then blowing it yesterday with big sushi lunch and Thai for dinner. It sure was yummy though. I needed a big refeed anyway. That's my story and I'm sticking to it :)

Sun 8/31 - Push Day

Workout: LA Fitness
74 + 8 w/u = 82mins

Back at home gym today after a week of vacation.  Sarah and I worked out together this AM. Think I'm worn out from heavy workload while on vacation. I did a lot of frequency AND volume. Lifts were all down a tad today and I had to drop weight on a couple exercises during mini-sets. Good push WO anyway. Worked hard.

I weighed 175.6 this morning. Not bad after a week of vacation.