Tuesday, December 29, 2015

Tue 12/29 - Upper

Workout: LA Fitness
(65#ShldrPress)7,6,60x7,7,6,45x10 - Weight bump
(130#SeatRow)4x9,90x12 - Weight bump
(40#Crunch)
(Inc)55x10,65x10,10
(195#VbarPull)3x8,175x10- Weight bump
(90#Skulls)10,9,8
(45#UprightRow)3x10 - Weight bump
(35#IncCurl)3x10
(15#RDelt)3x10
(58#Rope)2x12
(130#ChestFly)3x12

82 + 13 w/u = 95 mins

I was planning on starting with OHP today, but all the racks were taken so I did DB shoulder press. I did weighted crunches while warming up. I started with 65#DB's today. I haven't done this weight in a while and was pleased with two sets. I droped to 60#DB's and did 3 more sets, then a backoff set with 45#'s. Very nice work. I supersetted these with 4 heavy sets of seated rows plus a back off set. Next I did incline. I warmed up with 45#DB's and my R shoulder didn't feel very good. I did a set of 10 paused reps and was considering staying at this weight or skipping incline all together. Next set I did 55#'s and my shoulder felt ok, then 2 sets with 65#'s. All reps were long paused reps, so despite the light weight, I worked fairly hard. I supersetted incline with vbar pulldowns. I bumped the weight here and got really good reps. I didn't have to cheat the weight at all. 3 heavy sets and a backoff paused set.

Next I did skull crushers with upright rows (weight bump). Both were good. Next I did incline curls, rear delt and rope pushdowns. Finished up the WO with chest fly's which bothered my R shoulder on the first set, but then felt better each additional set. Awesome WO. Bumped weight on 5 exercises (shoulder press, seated row, pulldowns and upright rows).

Nutrition:
I weighed 176.8 this morning. Much better.

Mon 12/28 - Catoctin Mountain Hike

Went on a 8 mile hike at Catoctin Mountain. 2:45 total time.

I weighed 180.4 this morning.

Sun 12/27 - Cardio

Went for a 5 mile walk before heading home.

Weighed 181.8 this morning.

Saturday, December 26, 2015

Sat 12/26 - Upper (Ironbound Gym)

Workout: Ironbound Gym
(80#Inc)8,8,8,8,7
(90#TbarRow)4x10
(55#ShldrPress)4x9
(170#VbarPull)3x10
(140#SeatRow)3x10
(25#CrunchTwist)3x10
(90#Skulls)10,9,9,8
(45#UprightRow)3x12
(130#Fly)3x10
(Curl)40x6,30x9,9
(10#RDelt)3x10
97 + 14 w/u = 111 mins

Sarah and I went to Ironbound gym this morning. Love going to this gym when we're in Williamsburg. Started with incline and t-bar row superset. Incline was awesome. This was my best incline WO in a long time. Was planning on 3-4 heavy sets, but got 5 really good sets. Rows were really good too. Next we did shoulder press with vbar pulldowns. Shoulder press was also great. Not super heavy, but after incline pressing, being able to push for 9 reps for 4 sets on shoulder press was really good.

I like the seated row machine at this gym, so we added those today and supersetted with ab work. Next we did skull crushers and upright rows. Skull curshers were good, and I bumped up the weight on upright rows today. Finished up with some chest fly's, curls and rear delt work. Had to drop weight way down on curls. Biceps were fried from lots of rowing I guess.

Nutrition:
I weighed 184.4 this morning. Weight hasn't been this high in probably a year. Lots of carb bloat, but going to have to reign it in once I get home.

Thu-Fri 12/24 & 12/25 - Cardio

Thursday 12/24 - Went on a nice long walk with my Mom. Sarah joined us part way through.
Weight was 179.0 this morning. Whoa!

Friday 12/25 - Sarah and I went for a run and walk. Ran out 4 miles in 38:15 (9:35 pace), walked 4 miles back in total of 1:44. Great Christmas morning run. 70 degrees in the morning, sun poking through the clouds at times. Had brunch at Tara's and then dinner at mom's.
Weight was 181.4 this morning. Whoa, again.

Thursday, December 24, 2015

Wed 12/23 - Upper

Workout: LA Fitness
(115#OHP)8,8,8,7
(120#SeatRow)4x10
(70#Inc)3x10
(185#VbarPull)4x9
(90#Skulls)11,10,9,9,40x20
(35#DBUprightRow)2x12
(40#SealRDelt)2x12
(40#IncCurl)9,8
(30#HCurl)2x10
(25#CrunchTwist)3x10

83 + 5 w/u = 88 mins

Travelling today for Christmas, so we wanted to get a good WO in before hitting the road. Started with OHP. This is the heaviest I've gone on this since getting back to shoulder press. 4 good sets supersetted with close grip seated rows.  Next we did incline supersetted with pulldowns. I almost dropped to 65#'s after the first set of incline, but decided not to be a pussy and stuck with 70#'s and got more reps the last 2 sets. Very nice. Pulldowns were 3 heavy close grip and 1 reverse grip set.

Next we did skull crushers. Last WO I did 100#'s for low-ish reps. So today I did 90#'s and got more reps than ever and held reps fairly well across 4 sets, plus a back off set. Great work. We supersetted these with 2 sets upright rows and 2 sets seal rear delt rows. Great superset for "accessory" work.  Finished up with some curls and abs. Great workout.

Nutrition:
I weighed 175.6 this morning.  Did a low carb day yesterday because weight is starting to creep up. Could get ugly over Christmas, but I'm going to enjoy it and get some good WO's in over break too.

Sun 12/20 - Pull Day

Workout: LA Fitness
(185#BOR)4x8,135x12
(195#VbarPull)8,7,175x8,8,150x10
(135#IsoRow)2x10/10
(150#RevGripPull)2x10
(20#Rdelt)4x12
(35#IncCurl)2x10
(30#HCurl)2x10
(Crunch)3x15
(10#RDelt)2x10
(65#PushDn)15,12
(35#FacePull)3x10

71 + 12 w/u = 83 mins

Pull day today. Started with heavy BOR (not smith) for 4 sets and then a back off set. Really pleased I got 4x8 with 185#'s. Next I did heavy v-bar pulldowns for 5 sets. I hadn't done iso rows in a while, so I did 2 sets of 1-arm pulls. Very good. Followed that with 2 sets of revers grip pulldowns. That was really the meat of the WO. Lots of heavy rowing and pulling. Then I supersetted rear delt fly's with incline and hammer curls. Finished up with some ab, delt and a little triceps work. Excellent pull WO.

Nutrition:
I weighed 176.4 this morning.

Sat 12/19 - Push Day

Workout: LA Fitness
(85#Inc)7,5,5,6,6
(65#Inc)9,8,8,45x8
(35#Crunch)
(IncCableFly)3x10
(100#Skulls)7,7,6,40x15
(35#DBUprightRows)3x12
(25#CrunchTwist)3x10
(20#LDelt)2x12

78 + 12 w/u = 90 mins

Decided to do a push/pull this weekend. Today was push day. Started with incline and decided to bump up to 85# DB's. Haven't done this weight in a long time and thought I'd try to get 3x5. First set was good, 2nd and 3rd were ok. Feeling good. Did two more sets and got 6 reps each. Very nice. Right shoulder still problematic. Left arm going up well, right struggling a bit. Very pleased with this effort at this weight today. Then we increased the angle of incline and did 3 good working sets and
a drop set after the 3rd. Great work.

Next we did incline cable fly's. The gym wasn't very crowded, so we took the opportunity to hog one of the cable stations. This exercise got a little getting used to, but we stuck with it for 3 sets since it takes some time to set up. Will do this again when the gym isn't crowded. Chest pretty well done now.  Next we did skull crushers and I bumped up to 100# barbell for 3 heavy sets and a drop set. Really good work. Thought I'd drop reps more and have to reduce weight, but didn't have to. We supersetted these with DB upright rows. Finished up with more ab work (we did 4 sets of crunches during incline w/u) and lateral raises.  Excellent WO. Very pleased with incline and skull crushers. Getting strength back nicely and triceps really getting stronger.

Nutrition:
I weighed 175.6 this morning.

Wednesday, December 23, 2015

Thu 12/17 - Upper

I've been slacking on updating my log recently. Posting 4 recent WO's.

Workout: Work Gym
(185#BOR)4x10 - good work
(75#Inc)9,8P
(150#PullDn)2x10
(30#UprightRow)2x12
(45#ShldrPress)2x10
(83#PushDn)12,12,63x10,53x10
(35#IncCurl)2x10
(30#HCurl)2x10
(15#RDelt)2x10
(Crunch)2x15
61 + 5 w/u = 66 mins

Started with Smith BOR while warming up on incline and had 4 really good sets of 10. Then supersetted 2 sets of incline and pulldowns. Next I supersetted DB upright rows with shoulder press. Light on shoulder press since supersetting with upright rows. Nice combo. Next I supersetted 4 sets of pushdowns with 2 sets incline curls and 2 sets hammer curls. Finished up with some rear delt and quick ab work.

Nutrition:
I weighed 175.8this morning.

Thursday, December 17, 2015

Tue 12/14 - Upper - Good shoulder press

Workout: Work Gym
(60#DBShldr)4x8
(175#VbarPull)4x8
(25#CableFly)3x12
(75#DBRow)2x12
(83#PushDn)2x10
(30#Delt)2x10
(40#IncCurl)2x9
(Crunch)2x12
(145#OHTri)2x12

50 + 7 w/u = 57 mins

Started with shoulder press and was quite pleasantly surprised with 4x8 with 60#DB's. This was a bump up in weight and thought maybe I'd get 2 decent sets at this weight and have to drop down. Very nice. Building back up here very well. Pulldowns were ok. Then I supersetted cable fly's with DB rows. I'd planned on doing machine fly's, but someone was using that. I didn't want to do incline today, but wanted a little bit of chest stimulation. So I did cable fly's for the first time in about forever. Felt great. Felt so good the planned 2 sets turned into 3. Will do these again.

Next I did heavy pushdowns with delt fly's. Pushdowns were really painful on my abs. Killed abs over the weekend, and my lower abs were still really sore. But not that good kind of sore feeling during pushdowns. When contracting my core to stabilize during pushdowns, it almost felt like something was going to tear in my lower abs. I'm guessing that's not what was about to happen, but if "felt" that way, so I stopped after 2 sets. Later, I did 2 more sets of overhead triceps extensions on a machine that weren't all that satisfying. I should've just done skull crushers, but wanted to give my elbows a break from that exercise today. Finished up with some heavy incline curls (progressing here), body weight crunches and the overhead tri work.  Good WO. Very pleased with shoulder press.

Nutrition:
I weighed 174.8this morning.


Prot Carb Fat Cal
TOTALS: Grams 216 424 51       3,017
Calories 864 1695 461       3,020
Percent 29% 56% 15% `

Sunday, December 13, 2015

Sun 12/13 - Upper - Great Skull Crushers

Workout: LA Fitness
(35#Crunch)4x15
(80#Inc)8,8,7
(115#SeatRow)4x10
(60#Inc)10,10,8P
(185#RevPull)4x8
(145#Fly)2x12/12
(100#Skulls)8,7,7,45x10
(35#IncCurl)2x9
(30#Delt)3x10
(30#HCurl)2x9
(25#Russian)2x30
(15#RDelt)2x10
(65#Rope)2x12

83 + 18 w/u = 101 mins

Sarah and I went to the gym this morning after an awesome hike yesterday, followed by a ton of eating so my weight was really high this morning. We started off with crunches on the back extension machine while we warmed up.  Started with superset of incline and seated rows. My R shoulder wasn't feeling good at all during warmups, so I'm surprised incline went as well as it did. I wanted to add reps to last weeks' WO with this weight, but didn't happen. We did seated rows with a narrow, palms facing, grip. Felt really good. Then we increased the angle of incline by 2 positions (much steeper than normal) and did 3 sets of paused reps. Great work!

Then we supersetted reverse grip pulldowns with 1-arm chest fly's. Chest fly's felt GREAT today.  Then we did skull crushers. I bumped up to 100#'s today. I've never gone this heavy and I was very pleased with the 3 sets, followed by a drop set that was brutal.  Then we did a triple set of incline curl, delt fly's and hammer curls. 2 sets each of curls, 3 sets delts.  We finished the WO with decline russian twists, rear delt and rope pushdowns.  Great WO. Getting stronger. Incline wasn't fantastic today, but mainly due to my R shoulder. If I could only get that feeling good for a good stretch of WO's...

Nutrition:
I weighed 177.0 this morning. 

Sat 12/12 - Strickler Knob Hike - 10 Miles

Drove down to Shenandoah National Park and did the Strickler Knob Hike. Awesome hike with great views and rock scrambles. 10 miles in 5.5 hours.

I weighed 174.2 this morning.

Thursday, December 10, 2015

Thu 12/10 - Upper - Great WO

Workout: Work Gym
(55#SealRow)4x10
(75#Inc)3x8
(175#VbarPull)3x8
(100#Fly)2x12
(75#DBRow)2x10
(95#Skulls)10,9,9
(100#Crunch)3x10
(58#Rope)2x10
(Crunch)2x10
(40#Curl)2x8

77 + 3 w/u = 80 mins

Started with seal rows while warming up on incline - 4 good work sets. Then I supersetted incline and vbar pulldowns. Incline reps were ALL long paused reps. I could've done more reps, but want to be able to try to go heavy this weekend. I couldn't have touches these sets/reps with long pauses 2 weeks ago. Pulldowns were ok.  Fly's supersetted with DB rows were ok.

I bumped skull crushers up to 95#'s today and was thoroughly surprised I got 10,9,9. Even to the point that I wanted to weigh the bar to see how accurate the weight was. Very good work.  I supersetted these with weighted rope crunches. Hadn't done these in a long time.  Didn't like them much. Finished up the WO with some rope pushdowns, crunches and heavy curls. I haven't curled with 40# DB's in, well, maybe ever. I'd have to look back over my logs, and it doesn't matter that much.  What matters is that all my lifts are going up. I'm getting stronger, feeling fuller and not getting fat. Gotta love it. WO was on the long side because Brian and I were talking about job situation at Sprint, hiking together this weekend, etc.

Nutrition:
I weighed 172.8 this morning. 

Tuesday, December 8, 2015

Tue 12/8 - Upper

Workout: Work Gym
(135#SmOHP)10,10,9,9
(150#PullDn)4x11
(65#Inc)2x10P
(75#DBRow)2x13
(75#OHTri)2x12
(LegRaise)2x15
(35#IncCurl)2x12
(RDeltFly)60x10,50x10
(63#Rope)2x12

50 + 5 w/u = 55 mins

Started with smith machine OHP supersetted with pulldowns. OHP was really good. My last WO was 4x8, so good progress. I was planning on v-bar pulldowns, but I was working in with Brian, so I did regular pulldowns. Felt good. I got a call from my boss during 3rd set and had to leave to chat with him. Me and my team are getting laid off. Had the conversation with him and went back to the gym to finish what was the start to a great WO. I Supersetted steep angle incline paused reps with DB rows. Incline felt good, very controlled paused reps and high reps on rows. Then I did overhead triceps extensions with lying leg raises. Finished up the WO with incline curls, rear delt work and some rope pushdowns. Good reps on inclne curls with this weight. Very good WO despite the break during the WO.

Nutrition:
I weighed 174.4 this morning.

Monday, December 7, 2015

Sun 12/6 - Upper and a walk in the woods

Workout: LA Fitness
(RevCrunch)4x15
(80#Inc)8,8,7,6
(115#T-barRow)10,10,10,15
(60#Inc)2x10
(185#RevPullDn)10,10,8
(115#Fly)12,12,130x12
(90#Skulls)10,9,7,40x15
(Delt)35x10,30x10
(IncCurl)35x10,30x8,10
(20#RussianTwist)3x40
(15#RDelt)2x12
(58#Rope)2x12

95 + 10 w/u = 105 mins

Sarah and I worked out together this morning. We don't get to do this as frequently as we used to. I really enjoy working out with her. We started with reverse crunches during incline and back/row warmup. Hadn't done these in quite a while and they felt good. we did them on a decline bench. Warmups for incline felt good so I decided to bump back up the 80# DB's today. I'd been back down at 75#DB's for my working weight for a while after losing some strength during a long cut & lean period over the summer and fall, plus my shoulder issues where pressing volume was way down. Starting to feel stronger and build back up. Incline was great for my first time with 80's in a long time. My R shoulder is still kind of a mess and can't do near the load that my left can, but good work here. Last rep or two of the last 2 sets, my left arm went up fairly easy while Sarah had to help w/ my Right. Still very pleased with this. Rows were good. This was the first time for Sarah doing them this way, and I should've gone heavier by evidence of my last set of 15 reps.  Good superset with these two movements.  Then we increased the angel of the incline and did 2 sets of paused reps.

Next we did 1-arm chest fly's supersetted with reverse grip pulldowns. I bumped up the weight on pulldowns and bumped the weight on the last set of fly's. Was only planning on 2 sets of fly's, given previous chest volume, but they were feeling good so we did 3.  Next we did skull crushers. I bumped back up to 90#'s which I hadn't done in a while and got 3 good sets, plus an added drop set. Very good work.

Then we did incline curls and delt work. I started heavy and had to drop weight on both. Getting fatigued. Finished up with some more ab/core work, rear delt and some rope pushdowns.  Excellent WO and very pleased with the progress in strength I'm getting back, and doing it while not adding a lot of body weight. Trying to eat at around or just above maintenance.

We went for an 1:20 walk at Morven Park after something to eat. Pretty Fall day to be in the woods.

Nutrition:
I weighed 173.4 this morning. Weight was good after eating a lot at the dinner dance last night.


Prot Carb Fat Cal
TOTALS: Grams 246 434 57       3,210
Calories 982 1736 509       3,227
Percent 30% 54% 16% `

Thursday, December 3, 2015

Thu 12/3 - Upper + PT

Workout: Work Gym
(SmOHP)145x8,135x8,8,8
(188#VbarPull)10,9,8,150x10
(65#Inc)2x9P
(75#DBRow)2x10
(35#Crunch)15,12,10
(PushDn)83x10,78x10,63x10
(50#RDeltFly)2x10
PT

40 + 7 w/u = 47 mins

Not a long WO, but some really good work on OHP and pulldowns. OHP has been going fairly well lately, building back up after a long time off from shoulder press. After my last 2 WO's I decided to go a little heavier today. I started with 145#'s and got 8 reps, but barely. I wanted to stay in the 8+ reps, so I lowered the weight to 135#'s for the last 3 sets. Very good work. I supersetted OHP with v-bar pulldowns and I went heavy. I think the best I've gotten recently at this weight is 3x8 with some body english (aka, cheating).  I beat that today with good clean reps.

Then I did 2 sets of paused incline with DB rows. Both were good. Finished up with some ab, triceps and delt work. I aslo did half my PT in the gym. I'll finish the other half at home tonight.


Nutrition:
I weighed 173.4 this morning.  Feeling good, gaining strength back, fairly lean, especially for this time of year.

Wednesday, December 2, 2015

Tue 12/1 - Upper

Workout: Work Gym
(185#BOR)10,10,8,8
(75#Inc)10,10,8
(175#VbarPull)3x8
(60#Inc)2x10P
(85#Skulls)11,11,10
(25#Crunch)3x15
(30#Delt)2x12
(35#IncCurl)10,8
(15#RDelt)2x10
(58#Rope)2x12

74 + 7 w/u = 81 mins

Started with BOR during warm ups on incline. I started with 155#'s and it felt easy so I bumped up to 185#'s. 4 good working sets. I probably could've gotten 4x10, but would've been cheating up the last couple reps more than I'd like. Good work. Then I supersetted incline with v-bar pulldowns. Incline was good. Gaining some strength back. R shoulder still the limiting factor. I did 3 sets, then raised the angle of incline and did 2 more paused rep sets.

Next I did 3 sets skull crushers supersetted with crunches. Skull crushers were good and I as able to keep reps up. Then I did incline curls with delt fly's. Finished up with rear delt work and some rope pushdowns.  Really solid WO today. Was nice to bump weight on BOR, add reps to incline, really solid skull crushers. Adding strength w/o a lot of weight gain is the goal and that seems to be on track for now.

Nutrition:
I weighed 174.0 this morning.



Prot Carb Fat Cal
TOTALS: Grams 220 386 55       2,915
  Calories 878 1543 499       2,920
  Percent 30% 53% 17% `

Sunday, November 29, 2015

Sun 11/29 - Upper

Workout: LA Fitness
(95#OHP)4x10
(115#TBarRow)4x10
(60#Inc)3x10
(40#Crunch)14,11,10
(190#Fly)12,10
(180#RevPull)3x10
(80#Skulls)13,10,10
(30#Delt)3x10
(35#IncCurl)2x11
(15#RDelt)2x12
(15#RussianTwist)2x40
(30#HCurl)2x10

70 + 5 w/u = 75 mins

Started with OHP and t-bar superset. I was pleased with 4x10 on OHP. Time to bump the weight up. The gym doesn't have a traditional chest-supported t-bar row, but I did them with a barbell. Place one end in a corner, load plates on the opposite end and use a v-bar handle to row. I liked them. Next I did 3 sets of incline with heavy decline crunches. I was only going to do 2 sets of incline, but they felt really good. Did them at a steeper angle than my normal incline setting.

Next I supersetted reverse grip pulldowns and chest fly's. I had to increase the weight on pulldowns, which was good. Chest fly's were good too, but I only did 2 sets. Skull crushers were good and I got more reps than last WO. Delt fly's felt really heavy today. Probably because of OHP.  Then I finished up the WO with some biceps/delt and more ab work.  Really pleased with this WO today. Increased weight or did higher reps on everything. Curls were even up today. Weight is good for day after another Thanksgiving meal at Sarah's parents last night.

Nutrition:

I weighed 172.6 this morning. Just about right back to pre-Thanksgiving weight. Very nice.

Saturday, November 28, 2015

Fri 11/27 - Old Rag Hike (Pictures)

We took the kids to Old Rag and did the hike of about 10 miles in 5.5 hours. Lots of rock scrambling, great views and an overall fantastic day with the kids. 





Thu 11/26 - Upper, 2 walks and Happy Thanksgiving

Workout: LA Fitness
(40#DecCrunch)12,10,10
(75#Inc)10,8,8,60x10,50x8
(135#SeatRow)4x10
(100#ChestFly)14/14,14/14,20
(160#VbarPull)3x10
(80#Skulls)12,8,8,40x10
(35#IncCurl)11,9
(30#Delt)2x10
(DecTwists)2x50

60 + 15 w/u = 75 mins

Started by doing heavy decline crunches while warming up on incline. Then got into working sets of incline supersetted with seated rows. Incline was ok, but my R shoulder can't nearly keep up with left. Each set I could've done more with left but had to stop (and get an assist from Sarah) because of the right. Did 3 good working sets and then increased the angle of incline did a working set followed by a drop set.Seated rows were good.  Next we supersettted 1-arm chest fly's with vbar pulldowns. Did 2 sets of 1 arm flys and a set of 2-arm fly's after the 2nd set. 

Then we did skull crushers. 3 working sets and a drop set after the 3rd. Very good. Next was incline curls with delt fly's. I've been able to bump up from 30 to 35# DB's on curls and still get good reps. Finished off the WO with some decline Russian twists, hammer curls and some rear delt work. Very good WO on Thanksgiving morning.

Nutrition:

I weighed 170.4 this morning. Good weight to start the Thanksgiving eating fest.

Tuesday, November 24, 2015

Tue 11/24 - Upper

Workout: Work Gym
(135#SmOHP)4x8
(150#RevPulldn)4x12
(65#Inc)2x10P
(55#SealRow)3x10
(178#PushDn)3x10
(35#Crunch)2x17

49 + 11 w/u = 60 mins

Started with seated Overhead Press in the smith machine supersetted with reverse grip pulldowns. OHP was really good. Didn't think I'd get 4x8 after the first set, but worked pretty hard. Shoulders felt good. Went a little too light on pulldowns. Then I supersetted 2 sets of incline with 3 sets of seal rows. I didn't want to do a lot of incline volume. R shoulder struggled a little bit on last paused reps of each set. Finished up with pushdowns and crunches. This was heavy for my on pushdowns and still got 3x10. Triceps are getting stronger, and I attribute that to doing skull crushers the last several months. Only 2 sets of crunches, but they were hard and I went to failure both sets. I was planning on some delt work, curls and some body weight crunches, but had a work meeting so I cut it short. Still a solid WO.

Nutrition:
I weighed 171.6 this morning.

Monday, November 23, 2015

Sun 11/22 - Upper + 12 Mile Hike on the AT

Double dipped today with a great WO first thing in the morning. We went home to grab a bite to eat and then headed to the Appalachian Trail.  We parked at the Washington Monument in Boonsboro, MD and hiked to Annapolis Rocks and back. 12 miles in 5 hours. Out in 3 hours, back in 2.  Interesting that the start and end point have nothing to do with the Washington Monument in DC most people would think of, and Annapolis Rocks is nowhere near Annapolis, MD, home of the USNA. 
Washington Monument in Boonsboro, MD
 Anyway, on to the WO:

Workout: LA Fitness
(20#CrunchTwist)5x10
(75#Inc)10,9,8,7+50x8DS
(130#SeatRow)4x10
(45#DBShldr)3x10
(50#VbarPull)3x10
(Skulls)85x9,80x7,75x7,40x13DS
(35#IncCurl)11,8
(30#DeltFly)2x10

58 + 13 w/u = 71 mins

We started with decline crunch twists during warmup sets of incline. They started on the easy side, but were a lot of work after 5 sets (3 sets during incline warmup and 2 sets during working sets later). Then we supersetted incline with machine seated rows. Both were good. I got 4 good working sets of inlince and a drop set right after the 4th heavy set that was really good. Rows were good. Then we did shoulder press with vbar pulldowns. 3x10 shoulder press was really good. I didn't lock out at the top, keeping tension on the muscle and after 5 sets of incline, this weight was plenty heavy for the rep range I wanted. I started pulldowns at 160#s, but dropped to 150 after the first set because I wanted to control the weight a bit more and squeeze at contraction, which I wasn't able to do effectively at the higher weight.

Then we moved on to skull crushers. Triceps had a lot of work with the pressing, so I had to keep dropping weight and still wasn't able to stay around the 10 rep range I wanted, so after the 3rd working set I immediately did a drop set and got more reps. That set was great and I really pushed through a couple more reps than I thought I had in me. Finished up with come incline curls and delt work.  Great workout and enjoyed working out with Sarah this morning. After the WO, it's home to eat something and get out on the Appalachian Trail for a 5 hour hike. Big eating later tonight.

Nutrition:
I weighed 172.8 this morning. Ate a lot in the evening, but not near enough to make up for a 5,000+ calorie expenditure today.



Prot Carb Fat Cal
TOTALS: Grams 238 457 59       3,302
  Calories 954 1828 531       3,312
  Percent 29% 55% 16% `

Sat 11/21 - 5 Mile walk

Waled about 5 miles in the evening. Sarah joined me part way through. It was a pretty night and we walked part of it on the golf course. Didn't do much else during the day. Watched my first football game of the year, Beamer's last game as coach at Virginia Tech.  Close game that went to OT, but ultimately the Hokies lost.  Sometimes it's hard to believe I could spend a whole weekend watching college and pro football.  These days, there's just too much to do and enjoy to sit in front of the TV all day.

Nutrition:
I weighed 171.4 this morning. We did chicken kabobs on the grill tonight. Last minute dinner idea. They were AWESOME. Will be doing them again soon.





Prot Carb Fat Cal
TOTALS: Grams 245 257 63       2,591
  Calories 982 1029 567       2,577
  Percent 38% 40% 22% `

Thursday, November 19, 2015

Thu 11/19 - Upper

Workout: Work Gym
(75#Inc)2x8
(60#Inc)2x10
(175#VbarPull)3x10,138x10P
(DBShldr)50x6,45x10
(75#DBRow)2x10
(80#Skulls)9,8
(50#1ArmFly)2x10/10
(35#DecCrunch)2x15
(30#Delt)2x10
(63#PushDn)2x15
(Crunch)2x12
(30#Curl)2x12
(15#RDelt)2x10

60 + 6 w/u = 66 mins

Started with incline and vbar pulldown superset. My R shoulder is still wonky, and I guess might always be. 75#DB's were going up easy in my left arm, not so much on the right. So, I did 2x8, then increased the angle of incline and did 2 paused sets with 60#'s. Pulldowns were great and 3x10 is my best on this in a long time, possibly ever. Did a drop set of paused reps that felt great too.  Next I supersetted shoulder press with DB rows. I picked the wrong weight on shoulder press and started my first set with 55#'s. Dropped to 50#DB's after a rep or two with the heavier weight and only got 6 reps. Dropped to 45#DB and got a good set of 10. DB rows were good and controlled.

Next I did skull crushers with 1-arm chest fly. The chest fly's felt really good, but kind of time consuming doing them 1-arm at a time. I'm going to stick to doing them this way though. Next I did decline crunches with delt fly's. Got more reps on crunches than last time and they felt good. Then I finished up with 2 supersets of pushdowns, body weight crunches, DB curls and rear delt fly's.  Really good WO. Incline is going to be a problem with my shoulder, but feeling really good about the rest of my routine and body right now.

Nutrition:

I weighed 172.8 this morning.



Prot Carb Fat Cal
TOTALS: Grams 234 372 65       3,015
  Calories 936 1487 586       3,009
  Percent 31% 49% 19% `

Tuesday, November 17, 2015

Tue 11/17 - Upper

Workout: Work Gym
(100#OHP)3x9
(75#DBRow)3x10
(65#Inc)2x10P
(163#VbarPull)3x10
(75#OHTri)3x10
(15#CrunchTwist)3x10
(30#IncCurl)12,10
(30#DeltFly)2x10
(50#RDelt)15,13
(58#PushDn)2x13

63 + 5 w/u = 68 mins

Started with OHP + DB row superset.  Got 2 more reps on OHP than last WO. Then I supersetted vbar pulldowns with 2 sets of incline. I set the incline a little steeper than normal, and just 2 sets of good paused reps.  Next I supersetted overhead triceps extensions with ab work. Then I did incline curls with delt fly's. Finished up with some rear delt fly's and pushdowns.  Good solid WO.

Nutrition:
I weighed 173.4 this morning. Down from 175.4 after big eating weekend.



Prot Carb Fat Cal
TOTALS: Grams 232 387 50       2,910
  Calories 926 1547 454       2,927
  Percent 32% 53% 16% `

Monday, November 16, 2015

Sun 11/15 - 21.5 mile hike

Hike:
US522, Front Royal, VA to Ashby Gap US 50/17 21.5 miles

We decided to do a 20+ mile hike today. In the Appalachian Trail Guide, it's exactly 20 miles from US 522 to US 50. We dropped a car at US 50/Ashby Gap and drove down to Front Royal, US 522 (Mountain House) to start the hike.  We started at about 8:30am, and finished at 4:20pm, 7:50 of hiking.  Our hike was a little longer than the AT guide because we took a side trail in Sky Meadows State Park to an overlook near the end of the hike.

This hike was not very difficult from a terrain and trail perspective.  There were some long steady climbs, but nothing too steep and the trail was in really good shape. Not very rocky like the last 5 miles of our hike last Sunday, thank God. Had the trail been rocky and difficult like last week, this 20 mile hike would've been brutal.  This section of the AT wasn't very scenic and although I'm glad we did it, and did a "big miles" day, I'll check this section off as "done" with no real desire to revisit it.  There's just too many other sections that offer great overlooks, falls, streams, etc.  This one really didn't have much of that at all (main reason we took the mile-long side trail to the overlook at the end of the hike.

Our general hiking pace was probably 18-19 mins/mile, then add in lunch, food, bathroom breaks, and that put us at a 22min avg pace. Our splits were:

5 miles in 1:40  20 min pace
8.5 miles 3:00  11:40am stopped for lunch
10 miles in 3:36  21:36 pace
15 miles in 5:33 22:12 pace
20 miles in 7:20  22:00 pace
21.5 miles in 7:50  21:52 pace

Nutrition:
I weighed 174.0 this morning after eating a lot at the thanksgiving reunion yesterday. Tried to eat a lot on trail today and after the hike we stopped for dinner at a Mexican restaurant (Del Rio) and then I ate a bunch of cereal for dessert. No idea how many calories. It was  a lot, but also burned a ton on the hike.

Sat 11/14 - Upper

Workout: LA Fitness
(75#Inc)4x8
(130#SeatRow)4x9
(Inc)60x8,45x8
(175#Fly)2x10
(165#VbarPull)3x10
(Skulls)85x9,75x8,8
(35#DecCrunch)10,8,bwX12
(30#Inc/HCurl)2x10/10
(30#Delt)2x10
(58#Rope)13,12
(10#RDelt)2x12

57 + 10 w/u = 67 mins

Incline/seated row superset was ok, but R shoulder still nagging me a bit. I don't think that one's ever really going to "heal" w/o a medical procedure, which I'm not willing to look at right at this stage. After my last working incline set, I raised the angle and did 2 drop sets. Felt good.  Next I supersetted pulldowns with fly's. I only did 2 sets of fly's, figuring I'd had more than enough chest volume today. Then I supersetted skull crushers with heavy decline crunches (2 heavy, 1 body weight).

Next I did the incline curl + hammer curl combo, supersetted with DB delt fly's.  I finished up with some pushdowns and rear delt work. Good WO. I want to get back to working with 80-85#DB's for incline, but with my shoulders I want to get really comfortable again w/ 75#'s (e.g. 4x10) before trying to move up.

Nutrition:
I weighed 169.6 this morning. Heading to a family "thanksgiving" reunion with Sarah. Lot of eating to ensue.

Friday, November 13, 2015

Fri 11/13 - Cardio X2 again

Cardio:
AM: 3 miles in 42:55. 14:15 pace. 

PM: 3.7 miles in 57 mins. 15:25 pace.

Nutrition:
I weighed 168.4 this morning. Will probably be at about 1,000 cal deficit again today. That will put me at a 5-day total of almost 7,000 calories deficit. ~2 pounds of fat gone in 5 days.  Sweet.

Thursday, November 12, 2015

Thu 11/12 - Upper

Workout: Work Gym
(100#OHP)9,9,7
(175#VbarPull)3x8
(50#SealRow)3x10
(90#Fly)12,10,10
(73#PushDn)12,12,10
(35#DecCrunch)2x12
(15#RDelt)2x10
(15#Crunch)2x10
(35#DBCurl)11,9

38 + 11 w/u = 49 mins

Started with OHP and pulldown superset. OHP was ok. Can't believe how weak I am on this movement right now. Next I supersetted seal rows with chest fly's. Hadn't done seal rows in a LONG time and fly's felt great. Really felt it in chest today (rather than delts, arms, etc.). Then I supersetted reverse decline crunches, pushdowns and rear delt DB fly's. Went heavier than I have in a while on crunches and lower abs were on fire. I ended up only doing 2 sets because lower abs really couldn't take any more with this weight. I was a little concerned I was going to pull something. Finished up with regular crunches and some standing DB curls. Regular crunches with a light weight were tough after heavy crunches.  Very good, quick WO. Didn't do incline today. Trying to alternate that and OHP/Shoulder press for a while.

Went to the gym later in the day today due to meetings and because I'm staying a little late at work. I'm getting an MRI done (FINALLY) on my left knee. Hoping to get it fixed before the end of the year. I can't imagine what it might be like to be relatively pain free in my left knee. It's been years that it's been bothering me, and hindering what I can do. Keeping fingers crossed and praying it works out.

Nutrition:

I weighed 168.8 this morning. I'm going to eat some carbs after my WO today and this evening. I can't afford to stay in a 1,500-2,000 calorie deficit for too long. Weight is already low and I don't want to sacrifice more muscle. I may still be in a deficit today since I ate very little pre-WO, but it won't be as large as the last 3 days. Ended up being about 1,000 cal deficit today.



Prot Carb Fat Cal
TOTALS: Grams 238 217 46       2,216
  Calories 951 867 411       2,228
  Percent 43% 39% 18% `

Wednesday, November 11, 2015

Wed 11/11 - Cardio X2

AM Cardio:
Walked 3.25 miles in ~50 mins. 15:20 pace.

PM Cardio:
Walked ~3 miles in ~54 mins with Sarah after work. Nice evening, and nice break from the rain the last handfull of days.

Nutrition:
I weighed 169.0 this morning. Coming back down nicely. Another day or two on mini-cut, then back to maintenance or slight surplus. That's the plan. Who knows with the holidays coming though ;)  Not done eating yet today, but macros will be pretty close to the below and will put me at about a 2,000 cal deficit for the day.


Prot Carb Fat Cal
TOTALS: Grams 230 107 24       1,568
Calories 920 428 217       1,565
Percent 59% 27% 14% `


Tuesday, November 10, 2015

Tue 11/10 - Upper

Workout: Work Gym
(175#VbarPull)10,10,8
(75#Inc)10,9,7
(155#BOR)3x10
(90#OHP)9,8
(90#Fly)2x10
(25#Crunch)4x10
(85#Skulls)2x10
(30#IncCurl)2x12
(30#DeltFly)2x11
(58#PushDn)14,12
(10#RDelt)2x12

55 + 5 w/u = 60 mins

Hit the gym at lunch today. Did heavy pulldowns while warming up on incline. Pulldowns were better than the planned 3x8. Then I supersetted incline with BOR. Incline was pretty good. Still a ways to go to build back up. Rows were good.  Next I supersetted OHP, chest fly's and crunches. 2 sets of each, but then I'd do 2 more sets of crunches with the next superset of skull crushers and incline curls. Skulls were good and I pushed hard to get 2x12 on incline curls. I hate curls and wanted to stop at 10 reps. Don't know why I hate them, but I just do. Used to love them as a kid.

Next I supersetted heavy delt fly's with some triceps pushdowns. I used to call the first movement here rear delt work, but they're not strictly rear delt and work some delt, some trap, some back, some side delt. Anyway, just calling them "delt fly's" from now on. Pushdowns felt really good. Finished up with some actual rear delt isolation fly's.  Very good WO.

Nutrition:
I weighed 170.2 this morning, down from 177.2 yesterday morning. Diet was strict yesterday and will be fairly strict again today to lose some of the weekend bloat from a crap load of carbs.

Mon 11/9 - Rest day

Much needed rest day today.

Nutrition:
I weighed 177.2 this morning. Started a mini-cut to drop the bloat, and some fat. I want to put weight back on, but not at this rate!



Prot Carb Fat Cal
TOTALS: Grams 219 62 26       1,347
  Calories 875 248 231       1,354
  Percent 65% 18% 17% `

Sun 11/8 - 14.25 mile hike - Ashby Gap to Bears Den

Hiked from Ashby Gap to Bears Den. 14.25 miles in 5:45.  First 5 miles were easy, next 4-5 were moderate and the last 4-5 were HARD. The last section was constant up and down with no level ground. They don't call this section of the Appalachian Trail "The Roller Coaster" for nothing. It was also a mine field of rocks, covered with fallen leaves. Hard on knees and feet.

Since most of the leaves are down now, there were some nice views.  We got a late start at about 10:45am and made it to Bears Den just a little bit before sunset.  There's a great overlook at Bears Den to watch the sunset, so we sat, ate and took in the view.  Very nice hike, and great day with Sarah.

Nutrition:
I weighed 174.6 and at a lot after the hike. Pho soup for dinner, then lots and lots of cereal.  Didn't, and couldn't, really track macros today.
Roller Coaster sign

Our reward for a good hike

Saturday, November 7, 2015

Sat 11/7 - Upper

Workout: LA Fitness
(95#OHP)10,10,8
(80#SeatRow)3x10
(150#Pulldn)3x8
(175#ChestFly)3x10
(80#Skulls)12,10,10
(30#RDelt)3x10
(DecCrunch)3x12
(30#Inc/HammerCurl)12/10,10/10
(20#LDelt)2x10
(20#CrunchTwist)2x10
(10#RDelt)2x12

58 + 6 w/u + 7 PT = 71 mins

Started with standing OHP today, which I haven't done in a LONG time. Only did 95#'s and felt like a weakling, but gotta restart somewhere. Supersetted these with seated rows which were good today. Next I supersetted pulldowns with chest fly's. Today I did wide grip pulldowns for the first time in months. I've been focusing on pulling movements with arms tucked in (e.g. v-bar pulldowns, close grip rows) for a long time. Fly's felt really good. Only minor discomfort in my R shoulder.

Next I supersetted skull crushers, heavy rear delt and decline crunches. Skull crushers were really good today. Next I did incline/hammer curl combo with seated lateral delt raises.  Finished up with decline crunch twists and rear delt raises.  Really good workout this morning.

Nutrition:

I weighed 172.0 this morning.

Wed 11/4 & Fri 11/6 - Cardio

Walked 3.2 miles both days in about 50 minutes. 15:40 pace. Really nice weather for November. Unseasonably warm...close to 80 degrees.

Wed 11/4 nutrition:
I weighed 170.6.


Prot Carb Fat Cal
TOTALS: Grams 219 452 55       3,153
Calories 875 1806 493       3,174
Percent 28% 57% 16% `

Fri 11/6 Nutrition:
I weighed 171.8.


Prot Carb Fat Cal
TOTALS: Grams 208 352 32       2,543
Calories 834 1406 290       2,530
Percent 33% 56% 11% `

Thursday, November 5, 2015

Thu 11/5 - Upper

Workout: Work Gym
(75#Inc)8,8,6
(175#VBarPull)3x8
(80#ShldrPress)9,8
(75#DBRow)2x10
(RopeExt)68x10,63x12
(RDelt)35x10,30x10
(15#CrunchTwist)15,10

30 + 7w/u = 37 mins

Not much time for a WO today, so fairly short rests on everything. Incline was ok. 3rd set with short rest was hard. Should've dropped weight to keep reps in the 8 range, but ego wouldn't allow that ;).  Decent work, but with time off to allow shoulder to heal, time off for hiking, my pressing movement weights have taken the largest hit. 75#'s for 3x8 should be a piece of cake... at least it was a matter of weeks ago. Time to build back up. Gotta be smart and not try to throw volume at it.

I was going to do some light-ish DB shoulder press, but grabbed a barbell and did OHP seated on a bench. These felt really good. Supersetted with DB Rows. Finished the WO with some rope extensions, rear delt work and crunches.  Done in 37 minutes, including warmup. Very nice.

Nutrition:
I weighed 171.6 this morning. I liked being in the 160's, but I'm not going to gain strength back quickly by staying there.

Tuesday, November 3, 2015

Tue 11/3 - Upper + PT

Workout: Work Gym
(135#SeatRow)4x10
(DBShldrPress)45x10,55x10,10
(150#VbarPull)3x8
(90#ChestFly)3x10
(85#Skulls)10,9,8
(25#Crunch)3x12
(60#RDeltFly)10,10,9
PT/Stretching

53 + 7 w/u + 10 PT/Stretch = 70 mins

Somehow my shoulders were feeling good laterly, but I tweaked my R one somehow on Monday afternoon (don't even know how I did it). So, I decided not to do incline today, but I did want to do some light shoulder press. Go figure, I'm not that bright.  I started with seated rows. I normally don't do these at the work gym because they aren't on a cable machine. It's on a plate loaded machine that has wonky leverages. Felt decent and something different at the work gym. I supersetted the rows with DB shoulder press. Started with 45#DB's and they felt faily light. Bumped up to 55#'s and they felt good. No shoulder pain at all or I would've stopped right away.  Nice superset.

Next I did v-bar pulldowns supersetted with the chest fly machine. I hadn't done any fly's in a LONG time. These felt awesome. Really happy to get some chest stimulation other than incline. Pulldowns were ok.  Then I supersetted skull crushers, crunches and rear delt fly's. Skull crushers were really good. Finished up with some hamstring, quad, IT Band and bicpes/shoulder stretching. Very nice WO, and the PT was a nice way to cool down.

Nutrition:

I weighed 169.6 this morning afer weighing 176 and 174 the last 2 days. Dropped a ton of water from all the carb bloat from the weekend.

Monday, November 2, 2015

Sun 11/1 - Upper

Workout: LA Fitness
(75#Inc)9,8,8,7
(165#VbarPull)4x9
(75#DBRow)3x10
(20#Crunch)3x10
(80#Skulls)12,9,8
(35#IncCurl)10,8
(30#RDelt)12,10
(35#DBShldr)12,10
(10#RDelt)x10

62 + 10 = 72 mins

Sarah and I went to LA Fitness this morning. Incline + Pulldown superset was good. Time to start working my way back up toward 80/85#DB's on incline now that shoulders are feeling somewhat better.  DB row + decline crunch/twists were good. Next we did skull crushers. First set was great and dropped reps from there. Incline curl + heavy rear delts were good. Finished up with some light-ish shoulder press and more rear delt work. I had no pain during shoulder press, so that's promising.

Nutrition:
I weighed 175.8 this morning. Ate a TON of carbs the last 2 days after long and hard hikes on Friday and Saturday.

Sat 10/31 - Hike: 3 Ridges Mountain

3 Ridges Hike. 14 miles.  Very challenging hike. Last 3 miles up waterfall were brutal. Amazing views and vistas all along the mountain ridge. 6.5 hours hiking again.








Fri 10/30 - Hike: Crabtree Falls to Spy Rock

Crabtree Falls to Spy Rock hike. 14 miles. The falls were beautiful. Much larger than expected.Spy rock is a rocky bald with fantastic 360 degree views. 6.5 hours of hiking.





Tuesday, October 27, 2015

Tue 10/27 - Upper

Workout: Work Gym
(35#Pullups)8,7,BWx12,10
(75#Inc)9,8,7,65x8
(155#BOR)3x10
(30#Crunch)3x12
(75#OHTri)14,10
(30#IncCurl)2x12
(15#RDelt)2x10

46 + 10 = 56 mins

Hit the gym at lunch today. Started out with weighted pullups during incline warm-up. I did 2 weighted sets and two body weight sets. I hadn't done weighted pullups in a while, but last time I did them I think I did 4x8, so I dropped off from that a bit. Still good pullups. Body weight one's felt great. Incline was OK. I should've gone lighter since I pushed fairly hard on Sunday and am not used to higher frequency/volume yet. I was going to superset incline fly's with BOR, but I stopped fly's a couple reps into the first set. They really bothered my R shoulder. So instead, I supersetted weighted crunches with BOR. Both were good.

I finished up with a triple set of overhead triceps extensions, incline curls and rear delt work. I hadn't done overhead triceps extensions in months and thought I should change things up from skull crushers occasionally. They were good. Good WO in under an hour.

Nutrition:
I weighed 169.6 this morning, down from 172.6 yesterday after a fairly big eating weekend.

Monday, October 26, 2015

Sun 10/25 - Upper

Workout: LA Fitness
(75#Inc)9,8,8,7,50x8
(80#SeatRow)4x9
(165#VbarPull)2x9,150x10,10
(15#RevCrunchTwist)4x10
(90#Skulls)10,7,80x8,60x12
(30#IncCurl)12,10,10
(30#RDelt)10,10,10x10,10

70 + 13 = 83 mins

Went to LA Fitness today for the first time in what seemed like forever. Started with incline and seated row superset. Incline was good. Time off and shoulder issues has cost me strength here, but good work. 4 good sets followed by a drop set. Seated rows were good. Then we supersetted v-bar pulldowns with decline crunch twists. Dropped the weight after 2 sets of pulldowns. Crunches were brutal. Hadn't done these in a while.

Skull crushers were great. 2 heavy sets, 1 medium set and one "burn-out" drop set. Tri's on fire.  Then we supersetted incline curls with rear delt work.

Nutrition:
I weighed 169.8 this morning. Went out for dinner and had a big meal, followed by cake and ice cream. Two servings. :)

Friday, October 23, 2015

Thu 10/22 - Upper

Workout: Work Gym
(75#DBRow)3x10
(65#Inc)3x10P
(138#VBarPull)3x11
(45#DBShldr)1x8
(80#Skulls)3x10
(35#HCurl)2x10
(15#Crunch)3x12
(15#RDelt)3x10
(58#Rope)2x12

63 + 5 = 68mins

My chest was fairly sore/stiff from WO on Tuesday. Not surprising given that was only 2nd WO in 2 weeks and I pushed fairly hard on incline. So today I decided to not go very heavy on incline, but do strict paused reps. I started with working sets of DB rows while warming up on incline. 3 good sets squeezing at contraction and controlling the weight down. Then I supersetted incline with v-bar pulldowns. Incline felt great. Paused reps, with an extended pause on last rep of each set. Pulldowns were good at this weight today, again squeezing at contraction. Since my shoulder is feeling pretty good, I decided to give some shoulder presses a shot. I figured 45# DB's would be a fairly light test. They didn't feel very light, nor very good on my left shoulder. I stopped at 8 reps and 1 set. I need to start lighter and EASE back into these slowly.

Then I supersetted 3 sets of skull crushers with 2 sets of hammer curls and 3 sets of crunches. My LOWER abs were really sore from ab work on Tuesday. Finished up with some seated rear delt fly's and rope pushdowns.

Nutrition:
I weighed 169.6 this morning. Need to SLOWLY gain some weight back.


Prot Carb Fat Cal
TOTALS: Grams 219 370 52       2,848
Calories 876 1481 472       2,829
Percent 31% 52% 17% `

Tuesday, October 20, 2015

Tue 10/20 - Upper

Workout: Work Gym
(175#VbarPull)3x8,138x10
(75#Inc)10,8,6,65x8
(135#BOR)3x10
(80#Skulls)8,70x9,9,9
(30#IncCurl)2x10
(30#RDelt)3x10
(25#Crunch)3x12

49 + 5 = 54mins

I've only lifted once in the last 13 days and I was having a bit of a hard time finding the motivation to go to the gym. Once I got there and started warming up, I got over that. I started with pulldowns during incline warmup. 3 heavy sets + 1 backoff set. Then I supersetted incline with BOR. 10 good reps on the first set was good, then I dropped reps from there. I don't think I've lost all that much strength, but muscle endurance is sorely lacking due to the lack of WO frequency lately. 3 "heavy" sets and one backoff set that ended up being fairly heavy (based on # of reps I was able to do).

Then I supersetted the final 4 exercises. I did 2 sets of skull crushers with 2 sets incline curls. Then 2 more sets skull crushers with rear delt and crunches.  Good WO in not a lot of time. Gotta get frequency back up now that my big hiking trip is over.

Nutrition:
I weighed 168.8 this morning. Still fairly lean, but don't look as lean as my weight would suggest. I think that's a combination of lack of working out combined with fairly large carb intake lately that's leaving me a little bloated and "soft" looking.  Feeling good though.

Sun 10/18 - 18 miles on the Appalachian Trail

18 miles on the AT, I-70 footbridge/US-40 to Wolfsville Rd/MD17 and back in ~6.5 hours. We were moving today. Easier without 35-40# packs.





Thu 10/15 - Upper

Workout: Work Gym
(155#BOR) 4x10
(75#Inc)3x8P
(138#VBarPull)3x10
(80#Skulls)10,7,70x10
(30#IncCurl)3x10
(50#RDeltFly)2x11
(15#Crunch)2x10/10

60 mins

I did 4 good working sets of BOR while warming up on incline. Then I supersetted incline with v-bar pulldowns. Incline felt kinda heavy today, but got 3 fairly good sets of paused reps.  Then I supersetted skull crushers with incline curls (2 sets) and a set of hammer curls. Finished up with rear delt fly's and some ab work.  Good first WO back after backpacking trip.

Nutrition:
I weighed 167.6 this morning. Feeling good. Weight is low after backpacking trip in the Great Smoky Mountains. A fairly good WO for not lifting in over a week and having a taxing trip on the Appalachian Trail.

Fri 10/9 - Tue 10/13 - Appalachian Trail Hike in the Great Smoky Mountains

Hiked for 5 days on the Appalachian Trail in the Great Smoky Mountains.  Incredible trip and experience.  I packed and carried everything I needed for those 5 days, including food, water, shelter and clothes. For food, I carried about 2 pounds of food per day, totaling around 3,500 calories. I ate basically the same thing every day.  Macro breakdown was for a day was:



Prot Carb Fat Cal
TOTALS: Grams 171 434 116    3,464
Calories 682 1734 1042    3,458
Percent 20% 50% 30% `

The 5 section hikes were as follows:
Day1 Newfound Gap to Double Spring Gap Shelter. 10.8 miles in ~8 hours.
Day2 Double Spring Gap Shelter to Derrick Knob Shelter. 11.1 miles in ~7 hours.
Day3 Derrick Knob Shelter to Mollies Ridge Shelter. 12 miles in ~8.5 hours.
Day4 Mollies Ridge Shelter to Fontanna Dam Shelter. 11.1 miles in ~7.5 hours.
Day5 Fontanna Dam Shelter to Yellow Creek Mountain Road. 7.5 miles in ~6 hours.

We drove to Newfound Gap and parked the car. Then we hiked for 5 days to Yellow Creek mountain Road and had a shuttle pick us up and drive us back to Newfound Gap to get the car and drive home.

A few pictures:








Wednesday, October 7, 2015

Wed 10/7 - Upper & Doc Appt

Workout: Work Gym
(75#Inc)3x8 Paused
(175#VbarPull)3x8
(80#SkullS)10,9
(30#IncCurl)2x10

30 mins

Went to the doc first thing in the morning. Not good news right before a 5-day hike on the AT. Fluid in ears, glands swollen, sinus infection and lungs are rattling. Hiking up to, and at, 6,000 feet may not be very fun. Anyway, had a small window after doc appointment and before a team meeting at work, so I stopped into the gym in my work clothes (jeans and a sweater today). Just worked out in jeans and t-shirt.

This was actually a good little WO in under 30 mins in and out the door. Supersetted incline and pulldowns. Incline was real controlled paused reps. Then I supersetted skull crushers and incline curl. I was going to add some ab work to this superset, but I was starting to get sweaty and didn't want to get wet and chilled.

Nutrition:
I weighed 169.6 this morning.

Sunday, October 4, 2015

Sun 10/4 - Upper

Workout: LA Fitness
(80#Inc)8,7,6,65x9P
(80#SeatRow)4x10
(175#VbarPull)8,8,160x8,120x12
(25#Crunch)3x12
(LegRaise)3x10
(90#Skulls)10,7,7,70x9
(IncCurl)35x10,30x10,10
(RDelt)35x10,30x10,10

64 + 10 = 74mins

Incline was fairly good. 3 good heavy sets and a long paused back-off set. Supersetted incline with seated rows. Then we supersetted v-bar pulldowns with abs (crunch+legraise combo). Next we did 3 heavy sets of skull crushers + 1 backoff set. Finished up with some biceps and rear delt work. Very good WO, especially with reduced volume lately due to shoulder, and how lean I still am. I'm surprised my weight is this low, this late in the year and I'm still
maintaining strength fairly well.

Nutrition:
I weighed 168.0 this morning. Weight dropping more than I want. Going to be a refeed day today. I ate ~5,000 cals today. Weight will spike fairly high tomorrow.

Sat 10/3 - Cardio + PT

Cardio:
The weather has been terrible with a ton of rain lately. Wanted to get out for a hike, but treadmill had to do today. Walked at a STEEP incline for an hour. Finished WO with about 20 mins of shoulder PT and stretching. Felt GREAT walking out of the gym. Super relaxed.

Nutrition:
I weighed 168.8 this morning. Trying to up the cals a bit and keep weight from dropping to much further.



Prot Carb Fat Cal
TOTALS: Grams 240 362 70       3,064
  Calories 958 1446 632       3,036
  Percent 32% 48% 21% `

Thursday, October 1, 2015

Thu 10/1 - Upper + PT

Workout: Work Gym
(135#BOR)4x12
(65#Inc)10,9,9,8P
(VbarPull)175x8,150x8,8,125x12
(Skulls)90x7,70x10,10
(30#IncCurl)3x10
(50#RDeltFly)12,10,10
(15#Crunch)15,12,12
(53#Rope)12
PT
Stretching

62 + 10 = 72mins

Today I decided that while warming up my shoulders, I'd go ahead and superset my warmup sets of incline with bent over rows. I liked this setup and it let me get some good work in while warming up my body parts that need the attention most. 4 sets of BOR, 2 underhand grip, 2 overhand. Then I did 4 working sets of incline supersetted with v-bar pulldowns. I didn't want to go heavy on incline today, and did long paused reps, but 65#DB's felt heavier than they should've. Good work though.  V-bar pulldowns had to be lighter after 4 sets BOR, but they were good.

Next I did skull crushers supersetted with incline curls. Skull crushers first set felt real heavy (normally get 9-10 reps here) so I dropped after 1st set. Incline curls were OK. 2 sets, then a set of hammer curls. Then I did rear delt fly machine with crunches. I did one set of rope pushdowns and that bothered my shoulder, so I stopped w/ 1 set. Finished up with shoulder PT and stretching for shoulder/bicep and legs. Legs are quite sore after my leg WO on Tues.

Nutrition:

I weighed 170.0 this morning.

Tuesday, September 29, 2015

Tue 9/29 - Lower + PT

Workout: Work Gym
(210#LegPress)3x12
(15#CrunchTwist)3x12
(75#SLDL)3x10
(85#LegExt)3x12
(100#LegCurl)3x12
Shoulder PT
Quad/Ham Stretching

50 mins

Wanted to get to the gym, but went I went heavy on Sunday and I'm really trying to be good about WO frequency and give my body (especially shoulder) time to heal up. So, I did a quick leg WO and went ahead and did my PT and stretching work so I don't have to do it tonight. Legs felt OK. Left knee didn't feel very stable on leg press. I didn't go as heavy as I had been before. Just wanted to get some work in. SLDL's felt really good. Hadn't done a leg WO in forever. So although it wasn't heavy, nor a lot of volume, I'll probably feel it the next 2 days.

After legs, I did my shoulder PT and some hamstring and quad stretching.

Nutrition:
I weighed 169.4  this morning. Feeling good. Keeping weight down for backing trip. I don't want to go into it too lean though, because I'll be at a fairly large deficit for 5 days during the trip. I should probably try to put on 2-3 pounds prior to leaving. Hoping knee will round into shape before backpacking trip in 1.5 weeks.