Tuesday, March 31, 2015

Tue 3/31 - Upper (work gym)

Workout: Work Gym

57 + 8 w/u = 65 mins

Started with shoulder press today. I could tell immediately I wasn't fully recovered from pressing on Sunday afternoon, but was pleased with effort here. During warmups on BOR, it felt real light, so I bumped weight up to 185#'s and got good reps. I used to have to cheat this weight up a bit more. Today, reps were clean and controlled. Good superset.

My R shoulder was bothering me, so I went pretty light on incline. I should've gone a little heavier, but 3 good sets of paused reps. Supersetted with close grip pulldowns. Next I supersetted pullovers with weighted cable crunches. Not a great combo. Abs get used to stabilize quite a bit during pullovers, especially when the weight gets heavy and at full extenstion behind the head. First set felt fairly good so I bumped up the weight to 65#'s. Did 2 sets here but think I was cheating the weight a bit by bending my elbows, so I did a back off set for good measure. Weighted crunches felt good.

Finished up the WO with some tricps and delt work. Lateral delt work was really painful for my left forearm. Weird.  Good WO.

I weighed 187.0 this morning. Getting close to starting cut time. Another week or two...

Sunday, March 29, 2015

Sun 3/29 - Upper

Workout: LA Fitness
(80#Inc)10,8,8,7,55x13P Shoulder not great
(80#SeatRow)10,10,10,8 Big weight bump. Good
(60#IsoShldr)10,10,9 Weight bump. Very good.

66 + 10 w/u = 76 mins

Drove home from Chesapeake with Sarah and we decided to hit the gym. Incline went OK. R shoulder progressively worse through sets. My R peck is starting to look noticeably (to me) different than my left. Not good.  The back-off set was good. We supersetted seated rows and reverse crunches. I bumped up the weight on rows a lot today. Almost wussed out on the 4th set and dropped the weight, but stuck with it.  Good work on this superset.

Next we supersetted shoulder press with curls. I bumped the shoulder weight by 10#'s. Real good work. The rows worked my back hard, so I didn't go heavy on pulldowns and still only got 8 reps/set. Supersetted with some lackluster crunches. 4 sets of reverse crunches had already done them in.  Finished up with some rear delt and triceps work. Rope extensions were really good. Pushed these hard and didn't have much left for rope pushdowns. 

Good WO. Hadn't eaten much all day, so we went out for sushi after the WO and made up for it. :)


I don't know what I weighed this morning. Got home from the trip and weighed 186.0, but that's light because of not eating much all day until post WO.

Friday, March 27, 2015

Fri 3/27 - Upper (IronBound Gym)

Workout: IronBound Gym

79 + 5 w/u = 84 mins

Sarah and I went to IronBound gym this morning. Love this little gym in Williamsburg. We supersetted shoulder press with t-bar row. Great shoulder press machine at this gym, and we don't have a t-bar row at LA Fitness, so nice combo here. Then we supersetted incline with reverse crunches. First set of incline sucked. Shoulder hurt, couldn't get a good groove. Other two sets were good. We spent a lot of time working on reverse crunch form.

Next we supersetted pullovers and pulldowns. First time doing pullovers for Sarah.  We took some video I may try to post up. Next we did seal rows with incline curls. Seal rows felt heavy as heck for this light. I bumped the weight up on incline curls and they were hard, but good. We did pushdowns next. 2 sets and after the 2nd set we ran the stack back up 5-10#'s at a time. Burned like crazy. Finished up with some planks and crunches.  Good WO.

I weighed 186.0 this morning on Mom's scale...which is usually light.

Wednesday, March 25, 2015

Wed 3/25 - Lower

Workout: Work Gym

39 + 4 w/u = 43 mins

Not much time for a WO but got in a quick lower body day. Supersetted squats (ass to grass) with cable crunches. Cable crunches felt awesome today. I think the leverage/angle is a bit different from the setup at LA Fitness, because these felt different and MUCH better. Next I supersetted SLDL with torture twists. Holding heavy DB's bothered my left forearm and I could barely hold the weight for all reps.  Finished up with leg ext, leg curl and a little triceps work (just for a little more volume). I only did 2 sets of leg curls. I was planning on 3 but my hamstrings were on fire and started cramping.

Nice quick WO.


I weighed 186.4 this morning.

Tuesday, March 24, 2015

Tue 3/24 - Upper

Workout: LA Fitness
(80#Inc)10,8,8,7,50x13P (best incline work in a couple weeks)

67 + 10 w/u = 77 mins

Started with incline today. I haven't gone heavy in a while and thought 80#DB's were going to feel real heavy, but they didn't. I wanted to do 2 heavy sets just to get a little bit of heavier work, but it felt good and shoulder didn't seem too bad so I did 4 sets plus a back-off set. The backoff set felt super light at first and I thought I should've gone heavier, but these got plenty hard the last 3-4 reps. I supersetted incline with barbell rows. Felt good to do them out of the Smith machine. These got heavy as well but felt good.

Next I supersetted shoulder press in the iso-lateral machine with seal rows and revers crunches. I bumped the weight on shoulder press, went lighter on seal rows after just doing 4 sets of BOR. Tough triple set. Worked hard on all.  Then I supersetted DB pullovers with incline curls. I bumped the weight on pullovers. Still working on these. Feel them working, but still not quite sure about them. Going to keep at them because I want the extra upper chest work. Curls were good.

Next I supersetted pushdowns with pulldowns. Had to go lighter on pushdowns because pullovers really end up working the tri's quite a bit. Finished up with fly's and crunches.

I weighed 187.2 this morning. Felt pretty big after WO. Not looking forward to shrinking when I start my cut here fairly soon.

Sunday, March 22, 2015

Sun 3/22 - Back/Bi's

Workout: LA Fitness

60 mins + 5 w/u = 65 mins

Bumped weight on seal rows and got good reps. Took video to check form. 65#DB's felt heavy for these. 4 heavy sets and 1 back-off set. Next we supersetted pulldowns with crunches. I bumped the weight on pulldowns, and they were heavy. 3 heavy sets and 1 back-off. Bumped weight on weighted crunches. Abs still sore from yesterday.

Next I supersetted seated rows (bumped weight here too) with barbell curls. I went heavier on curls than I have since doing them again. Left forearm started getting fairly painful at this point and started cramping a bit.  Next I supersetted incline curls with rear delt fly's. Left forearm getting progressively worse so after 2 sets of incline curls, I tried to switch to hammer curls. Couldn't get a single rep in left arm. Stopped and gave them up for today. Finished up with upright rows. Bumped the weight here too.

Good WO. Pushed weight up on nearly every exercise.

I weighed 186.6.

Saturday, March 21, 2015

Sat 3/21 - Chest/Shoulders/Tri

Workout: LA Fitness

67 + 10 w/u = 77 mins

Got 1 more rep on shoulder press than last WO at LA fitness, but not as good as at work gym. I'm either fresher at those WO's or more likely, the DB's are slightly different weight. Anyway, 4 good heavy sets and one back-off paused set. I supersetted these with 5 sets of reverse crunches that felt great.  Incline was OK. Still doing partials to save shoulder. 3 good paused sets followed quickly by a back-off paused set.

Next I supersetted pullovers and lateral delt raises. I'm  still not sure about the pullovers, but it gives me some more chest volume w/o the pressing that's so tough on my shoulder. Next I hit the iso shoulder press and did better than I thought after already hitting shoulders pretty hard.  Finished up with some pushdowns supersetted with fly's. The fly's weren't too heavy, but again, some extra volume and they felt really good. Squeezed hard at contraction.  Good WO.

Went for a nice hike with Sarah and the kids along the Potomac near Harpers Ferry. Wore shorts for the first time this year.

I weighed 186.6 this morning.

Thursday, March 19, 2015

Thu 3/19 - Lower (work gym)

Workout: Work Gym

57 + 4 w/u = 61 mins

Super busy at work, but really needed to let off some steam. Today was a lower day with abs, curls and some shoulders. Started off with leg press and crunch combo. Crunches I did reversed on the back extension machine so I could get good extension and flexion. Leg press was decent work. Could hear a grinding sound on each rep in my left knee.  That can't be good?!?!  Next I supersetted DB SLDL's with torture twists. My left forearm is still kind of bunged up, so holding the 75#DB was really difficult and painful in the latter reps.  I got a call from work that they needed something handled ASAP, so I ran back to the office in my gym clothes and took care of it, then back to the gym to finish up.

After the break I supersetted leg extensions and barbell curls. Bumped up weight on leg extensions. Then I supersetted leg curls (weight bump also) with hammer curls. That was all I had planned, but after the break to run back to the office, I felt I needed to do a little more to make the 2nd trip worthwhile.  So, I did pullovers and upright rows. Both these work a weakness I have, so was happy to add the extra volume there. Liking the pullovers. They work chest, shoulders, and surprisingly hammer the long head of the triceps too. Good WO.


I weighed 185.8 this morning.

Tuesday, March 17, 2015

Tue 3/17 - Upper (work gym)

Workout: Work Gym

60 + 8 w/u = 68 mins

Excellent WO today. Incline was about as good as it could be. Sticking w/ partials to save shoulder and had great pec activation. Supersetted with bent over rows where I bumped the weight up from last WO. Next I supersetted shoulder press with seal rows. Both were good. Great start to the WO, and really the meat of it.

I tried dumbbell pullovers today. Not sure what to think of them yet. I'll give them another shot. Supersetted them with crunches. Abs were still feeling it from hammering them this weekend.  Next I supersetted overhead tri extensions and incline curls. Both were really good. Pushed really hard to I just did 2 sets. Still have to be careful with curl volume.  Finished up the WO with some delt and more triceps work.  Really a great WO. Worked hard on everything. Got a lot of work done in just over an hour.

I weighed 186.2 this morning, down from a bloated 188.4 yesterday.  Feeling good. Gotta start planning my cut to sub 10% again this summer. Possibly leaner than last year which means 7% or lower. Yikes.

Monday, March 16, 2015

Sun 3/15 - Pull Day

Workout: LA Fitness

76 mins + 4 w/u = 80 mins

Started with 4 heavy sets of seal rows that were good and then went to heavy pulldowns supersetted with cable crunches. Did 3 heavy sets of pulldowns and a backoff set.  Next we supersetted seated rows with reverse crunches on the decline. Reverse crunches are great, and hard with proper form.

Next we supersetted leg press with inverted rows. Inverted rows got tough after already doing a lot of back work. Next I supersetted incline curls with light deadlift. I was going to go a bit heavier, but 225#'s felt heavy enough after a lot of back work and leg press. Finished up with rear delt fly's.  Good WO.

I weighed 184.6. Weight has dropped the last 2 days. Gotta eat today, and eat I did. Vietnamese for lunch, Thai for dinner, massive ice cream bowl for dessert and plenty of stuff inbetween.

Sunday, March 15, 2015

Sat 3/14 - Push Day

Workout: LA Fitness
(RevCrunch)15,12,10,8 - Great lower ab work

70 + 8 w/u = 78 mins

Didn't get the reps I've been getting on shoulder press today, but I'm pretty sure it's because this was the 3rd time hitting them this week and I just hadn't recovered enough. Still good effort and the back-off paused set was very good. Incline was good. Still doing paused partials to save shoulder. I supersetted these with reverse crunches on the decline situp bench. First time doing these and they were fantastic - they hammer the lower abs and got very difficult fairly quickly.

Next I supersetted dips with crunches. Dips bothered my R shoulder a bit and I should've stopped after the first set (or first few reps). Nobobdy likes a quitter though, so I pushed through. Stupid.  I did 3 sets on the hammer strength iso lateral shoulder press machine. I started with the weight I normally use, but have never done this machine after already having done heavy DB shoulder press. I had to lighten the load. This really finished off my shoulders. I did some triceps and lateral delt work and finished off with 2 sets of lighter flys.  Very good push WO.


I weighed 185.0 this morning.

Thursday, March 12, 2015

Thu 3/12 - Upper (work gym)

Workout: Work Gym

40 + 7 w/u = 47 mins

Quick WO at lunch. Started with incline and did paused reps on all sets. 3 good "heavy-ish" sets and a back-off set. Really concentrating on keeping shoulders retracted and not locking out on reps so shoulders don't protract and cause pain. This makes reps quite a bit harder by not locking out. Back-off set felt great, light at first but as reps got over 10 they started to get tough. Supersetted incline with BOR. BOR felt real good.

Next I supersetted shoulder press and v-bar pulldowns. I thought 45#DB's would feel lighter on shoulder press, but after incline these felt plenty heavy. Pulldowns were ok.

To finish up the workout I supersetted (quad-setted?) pushdowns, incline curls, lateral delt raises and rear delt fly's for 2 sets in a circuit fashion. I would've liked to do a 3rd set but was out of time.  In and out w/ a shower in an hour. Loving these quick but intense and effective WO's.

I weighed 185.2 this morning. Been hovering right around 185-186 for a while now and feeling good.

Tuesday, March 10, 2015

Tue 3/10 - Upper (work gym - another shoulder press rep PR)

Workout: Work Gym
(65#DBShldr)10,10,7,8 Very good - Rep PR

52 + 10 w/u = 62 mins

Quick WO at lunch. Shoulder press was great. First two sets were 10 reps, but REALLy worked hard on the 2nd set. Barely got last rep up. That kinda killed me for 3rd set and then I recovered a bit for the 4th. Would've been thrilled with 10,10,8,8, but it was still a 1 rep improvement from my best. Progress! Supersetted with Seal rows and bumped the weight. Very good. This was a tough superset.  Incline was disappointing. Tough firstset and it improved a little from there, but painful and awkward. supersetted with "light" pulldowns that got heavy real quick. Seal rows haddone their job I guess.

Overhead Triceps were really good. Supersetted with upright rows where I bumped the weight.  Finished up with rear delt fly's and 2 sets of"heavy" curls. Pathetic how weak I am on curls, but expected after not curling for several months because of my elbows. Very nice WO.

I weighed 185.2 this morning.

Monday, March 9, 2015

Mon 3/9 - Lower/Abs

Workout: Work Gym

35 + 5 w/u = 40 mins

Short time for quick lower WO. Really just needed to burn off some energy and frustration. Supersetted squats and lying leg raises. Both were good. Squats ass to ground in the smith machine with feet far out front. Then I supersetted leg extensions, leg curls and crunches. I probably should've gone a little heavier on leg extensions, but I held them at contraction for a count on each rep. They got hard toward the end of each set and quads were on fire. I bumped the weight on leg curls and worked hamstrings hard. I was going to do SLDL, but my left glute was starting to bother me toward the end of squating, so I did leg curls instead. Crunches got hard quick after the high volume leg raises.

I was done, but decided to hit a set or two of curls. I started with hammer curls because they tend to be easier on my elbows. They were really bothering my left forearm, so I switched after a few reps to regular curls, supinating wrist in at flexion. Then I decided to go ahead and do incline curls. They felt good, so I did 3 sets. Felt good, during, but have a feeling I'm going to pay for it later with pain in my forearm. Will have to remember to stretch, and maybe ice.

I weighed 185.2 this morning.

Saturday, March 7, 2015

Sat 3/7 - Full Body

Workout: LA Fitness

73 + 10 w/u = 83 mins

Calling this a "Full Body" is a bit of a joke because I really did very little for legs. It was basically my 2nd straight upper day. Did the best I could with incline given shoulder issues. I did all paused reps and did partials to keep shoulder from rotating forward at lock out. Supersetted chest supported seated rows with cable crunches. Hadn't done these crunches in a while. Felt good. Leg press was taken so we did hack squats. They were OK.

Iso shoulder press was really good. Supersetted them with close grip v-bar pulldowns. For ham/glute dominant movement I had to settle for leg curls. My left forearm is so screwed I can't hold onto a bar or DB's for deadlift or SLDL's. Forearm was cramping up last night it woke me from my sleep. Really painful. I was going to superset curls with leg curls, but I couldn't even curl 30#DB's because of my Left forearm. I supersetted crunch twists instead. Finished up WO with triceps and rear delt work. Overhead DB extensions were really good today.

I weighed 185.2 this morning.

Friday, March 6, 2015

Fri 3/6 - Upper

Workout: LA Fitness

52 + 10 w/u = 62 mins

WO at lunch today. Shoulder press was good, but lost a few reps from last WO. Supersetted w/ seated rows. Incline felt a bit heavy after shoulder press today. Paused reps. Supersetted with seal rows. Then supersetted pulldowns with leg raises in capt chair. Finished off the WO with a bunch of delt work and some crunches.  Good WO.


I weighed 185.2 this morning.

Tuesday, March 3, 2015

Tue 3/3 - Upper (Work gym - Shoulder Press PR)

Workout: Work Gym
(65#DBShldr)10,9,8,7 - Awesome! Big rep PR.

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.

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.

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.

I weighed 185.4 this morning.