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
(195#VbarPull)3x8,175x10- Weight bump
(45#UprightRow)3x10 - Weight bump

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).

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
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.

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

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.

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

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.

I weighed 176.4 this morning.

Sat 12/19 - Push Day

Workout: LA Fitness

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.

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
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.

I weighed 175.8this morning.

Thursday, December 17, 2015

Tue 12/14 - Upper - Good shoulder press

Workout: Work Gym

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.

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

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...

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

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.

I weighed 172.8 this morning. 

Tuesday, December 8, 2015

Tue 12/8 - Upper

Workout: Work Gym

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.

I weighed 174.4 this morning.

Monday, December 7, 2015

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

Workout: LA Fitness

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.

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

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.

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

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.

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% `