Sunday, November 29, 2015

Sun 11/29 - Upper

Workout: LA Fitness

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.


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

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.


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

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.

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

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.

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.

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

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.


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

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.

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

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

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

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.

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

AM: 3 miles in 42:55. 14:15 pace. 

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

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

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.


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.

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

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.

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.

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.

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

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.


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

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.

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

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.


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

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.

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.