Wednesday, March 30, 2016

Wed 3/30 - Upper (short but sweet)

Workout: Golds

32 + 8 = 40 mins

Quick WO after work at Golds. Started with incline/pullup superset. Incline was ok. Wanted 3x8. Pullups were great! Really controlled reps. Next was shoulder press/seated row superset. Shoulder press was good. Had to go a little lighter on rows than the other day because of pullups. Finished up with a myo-rep set of pushdowns. Hadn't done any myo-rep stuff in a while. Forgot how effective and efficient they can be. Great short but sweet WO.

I weighed 173.6 this morning.

Monday, March 28, 2016

Mon 3/28 - Upper

Workout: Golds

52 + 8 = 60 mins

Started with heavy OHP for 3 sets plus a back off set. Felt heavy today. Supersetted OHP with wide grip pulldowns, which were good. Next I did incline with cable seated rows. Hadn't done seated rows in a while. Those first 4 movements were the bulk/staple of the WO.

Then I did overhead triceps extensions with crunches. Hadn't done these for tri's in a while and they felt good. Finished up with delt and biceps work.

I weighed 174.6 this morning. A bit bloated from a TON of carbs after hiking this weekend.

Sat 3/26 - Hike in the Great Smoky Mountain National Park

Went on a great hike on the Appalachian Trail in the Smoky Mountains. Newfound Gap to Charlies Bunion, plus the Jump Off side trail. Also went up to Clingmans Dome.

Fri 3/25 - Upper

Workout: Golds

63 + 11 = 74 mins

I’m headed to the Great Smoky Mountains for some backpacking to Charlies Bunion on the AT this weekend, so I won’t be hitting the gym. Wanted to get a good WO in before. Did an upper WO Friday evening at Golds. Started with incline supersetted with pulldowns. Incline was really good, especially given a fairly significant deficit this week. By the end of a week of cutting my gym performance normally suffers. 4 heavy sets, then raised angle of incline for a 5th set. I started pulldowns at 100#’s and dropped to 90. 100 would’ve required some cheating in later sets to get the rep range I wanted. Next I supersetted shoulder press with iso rows. I had to go lighter than I thought I would on rows, but I think that was because of heavy pulldowns.

Next I did incline fly’s with crunches. Then I did 3 sets pushdowns with 2 sets each of cable lateral and rear delt raises.  Finished up with a set of incline/hammer curls. I got 15/15 for reps, which is the most I’ve gotten at this weight.  Really good WO. Now off time for a mini refeed so I have some energy for the mountains tomorrow.

I weighed 171.4 this morning. Good downward progression. Feeling good.

Wednesday, March 23, 2016

Tue 3/22 - Upper

Workout: Golds
(65#Inc)10,10,9 - Paused

37 + 7 = 44 mins

Short but heavy and effective WO today at Golds. I've been pushing incline fairly hard lately and have gotten away from switching my first main pressing movement between OHP and Incline. I think mixing those up, and reducinig the frequency I was going heavy (and to failure) on incline is what's really helped my shoulders stay relatively healthy the last 6 months.  So, today, I started with OHP. I haven't done a lot of this lately and I wasn't sure what to expect with starting fairly heavy. I was  quite pleased with 135#'s for 3x5. I added the back-off set for a little more volume. I supersetted OHP with standard straight bar pulldowns - 3 heavy sets and a back off.  Great superset.

Then I supersetted incline with BOR. Incline was great. Really controlled reps with long pauses at the bottom on every rep. BOR felt good until after the 2nd set. I felt a twinge/pain in my left lat. Finished up with 2 sets of rope pushdowns and weighted crunches.  Excellent WO in a  short amount of time. Perfect for a weekday WO.


I weighed 174.0 this morning. I was 176 yesterday after weekend refeed, which was great. I didn't overdo it and didn't feel sloppy Monday morning.

Sunday, March 20, 2016

Sun 3/20 - Pull Day

Workout: Golds

64 + 8 = 72 mins

Pull day at Golds today. Started with 2-arm hammer strength iso rows supersetted with planks. First set of rows was with 135, but that was a little too heavy so I dropped to 115#'s. Hadn't done planks in FOREVER. Felt good to do them and they didn't bother my shoulders (good sign). Next I did vbar pulldowns. 4th set I had to cheat the last rep or two with some body English.

Next I did 2 sets of DB rows. I was planning on seal rows next, but the benches at Golds are a little wider than I'm used to. This is good for a stable platform for pressing, but for seal rows it was a little too wide when face down on the incline bench. So I did standing cable rows with the narrow grip attachment. These were good. I supersetted them with crunches. I finished up with incline/hammer curl combo supersetted with rear delt work. Pretty good WO. Chest was fairly sore today from push day yesterday and took a fair amount of warm up to get loosened up.

I weighed 174.2 after refeed yesterday.

Sat 3/19 - Push

Workout: Golds

78 + 12 = 90 mins

Went to Golds this morning for a push day. Tomorrow will be pull. Started with incline after last WO I decided I'd better stick with 80#DB's. Really pleased with these 4 sets, especially the first set of 10. Then I raised the angle of the incline and did 3 more sets. These felt easy at first but each set got heavy quickly after about 4-5 reps. Next I did incline cable fly's supersetted with heavy crunches. As usual, I had to progressively drop the weight on fly's to keep reps. This was the heaviest I've gone on crunches, and they felt heavy.

Next I did hammer strength plate loaded shoulder press, supersetted with cable lateral raises. Killer delt superset. Then I did 3 sets skull crushers with body weight crunches. Happy with skull crushers even though they weren't real heavy. Finished up with some rope pushdowns; one heavier set followed quickly by two drop sets.  Really good WO. Very happy with top-end incline strength given fairly large deficit this week.


I weighed 171.6 this morning. Weight is coming along nicely.  Refeed day today.

Wednesday, March 16, 2016

Wed 3/16 - Upper

Workout: Golds

42 + 8 = 50 mins

Quick WO this evening at Golds. Started with incline and pulldown superset. I was planning on 3x10 at this weight. Didn't get that, but it was a good effort. I raised the angle of the incline and did a 4th set. Next I did iso shoulder press supersetted with BOR. Finished up with pushdowns,abs, delt raises and rear delt work.  Decent WO. In and out pretty quick.

I weighed 174.0 this morning, down from 178.4 on Monday. Went out to a mexican restaurant for a team lunch, so really glad I got a WO in this evening.

Tuesday, March 15, 2016

Sun 3/13 - Pull

Workout: LA Fitness

80 + 10 = 90mins

Push day today. I decided on 80#DB’s, which was probably the right weight today, but maybe I should’ve used 85#’s since I was working out with Sarah and had a spotter. Incline was good though. I got 9,9 and then 8 on the last rep, but needed an assist from Sarah, so calling it 7 in the log. Then we increased the angle of the incline and did 3 more sets. These were really good too.  I was doing push today, but Sarah was doing a full upper, supersetting push/pull.  I went ahead and did some light pulling between sets with her, but not counting it in the log.  

Next we did incline cable fly’s for 4 sets, supersetted with decline crunches.  Then we did iso shoulder press (with some light barbell curls between sets).  Next were skull crushers. 3 heavy sets followed by a drop set right after the 3rd set. Really good.  Next I did heavy DB delt swings/raises supersetted with cable lateral raises. Hammered the delts. Finished up with some face pulls. Really good WO. Really enjoyed working out with Sarah this morning.

Ate a ton of cereal late last night. Stomach hurt so bad. Haven’t done that in a while.

Sat 3/12 - Pull (LA Fitness)

Workout: LA Fitness

53 + 7 = 60

Back in Leesburg and I hit the gym for a pull day. Tomorrow will be push. Started with 2-arm iso rows for 3 sets, superseded with heavy crunches. Added 2 lighter sets of 1-arm rows. Next I did vbar pulldowns supersetted with body weight crunches. Then I did seal rows.  Finished up with rear delt fly’s supersetted with incline/hammer curl combo. Started out with 35#DB’s and dropped to 30’s.  Good pull WO. I was tempted to do more, but the last time I did a heavy pull/push split like this, I really hammered the pull day and was still worn out for the push WO the next day. So today, although this was plenty of volume, I didn’t go too crazy. ;)

I was home in Leesburg for the weekend so I didn’t have scale or weigh myself. I ate a fair amount most of the weekend and weight will be high on Monday.

Friday, March 11, 2016

Thu 3/10 - Upper (Golds)

Workout: Golds Gym

40 + 9 = 49

I joined the Golds Gym near work and got a quick WO in. Feeling worn out this week. Long work hours, not sleeping or eating enough. Wanted to get a little work in. Started with incline/BOR superset. Incline was pretty good, but was really hoping that 3x8 with 80#DB’s would be good work, but not overly taxing. Didn’t quite get the last rep. BOR was good. Then I superseded OHP with pulldowns. Just did 2 sets each, which was enough for today (tired and caloric deficit all week). Next I did some rope pushdowns with crunches. Finished up with some delt, curls and rear delt work. Pretty good little WO. In and out quickly.

I weighed 174.4 this morning.

Tue 3/8 - Upper (condo gym)

Workout: Condo Gym

47 + 9 = 56

Woke up at 4am and decided I might as well roll out of bed and on over to the gym. I'm going to be tired later. Haven't been sleeping very well.

Started with incline, steeper incline than normal working sets. I set it up steeper today since 65#DB's is the heaviest the condo gym has. I did all reps with slow negatives and pauses at the bottom. Felt good, and got hard. Supersetted these with seated rows. Next I supersetted shoulder press with close grip pulldowns.

Then I did triceps pushdowns and incline curls together. Curls were good today for some reason. More reps than normal. Next was seated rear delt fly's and weightedcrunches. Finished up with some cable lateral raises, 2 sets back to back with no rest. Decent WO. Glad to get it in this morning and have it done for the day.

I weighed 174.6 this morning. This was puzzling. I was 173.2 yesterday morning after the weekend and heavier today after being in a significant deficit yesterday.It's not a big deal, but perplexing.

Sunday, March 6, 2016

Sat 3/5 - Upper (YMCA Gym)

Workout: YMCA
(85#Inc)8,6,6, 65x8,8

94 + 11 = 105 mins

Made it through the first week of work. Only worked out once on Wednesday morning. This morning I went up to Cornelius to the YMCA on Lake Norman. Had an awesome WO. Started with heavy incline and was pleased with reps here. It's always a bit different with different benches, different DB's, so I was really pleased to get 8 reps on the first set. 3 heavy sets, then I raised the angle of the incline and did 2 sets with 65#'s. Supersetted incline with seated rows. Next I did OHP supersetted with reverse grip pulldowns. I'd planned on 3 sets, but it was feeling good. I would've preferred v-bar pulldowns, but I was working in with someone else on the pulldown machine.

Next I did skull crusheres with lying leg raises. Then supersetted incline cable fly's with DB delt work.  Next I did incline curls with cable delt raises. Finished up with some standing cable rows, rear delt work and crunches.  GREAT WO! Then I went and ate Bobbeeo's BBQ.

I weighed 172.4 this morning. Feeling good.  Refeed today, about maintenance on Sunday will be the plan, then back to cutting during the week.

Wednesday, March 2, 2016

Wed 3/2 - Upper

Workout: Condo Gym

48 + 10 = 58 mins

Work has been really busy with new job, and evenings very full. I took the last 2 days off and decided I’d better get my butt out of bed early this morning and get a WO in before a bad habit of not working out settles in. With all that’s going on, the plan will be to try to get 1-2 quick WO’s in during the week and then get 1-2 really good WO’s in on the weekend.

Started with incline/pullup superset. I beat the reps on incline from Sunday’s WO, by 3 reps on first set so I was happy with that. Again, 65#DB’s is too light, but I’m working with what I have. Pull-ups were harder than I expected.  Next I did DB shoulder press supersetted with standing cable rows. Shoulder press felt hard for 50#DB’s, but probably because right after high rep incline. Rows were good.

Next I did incline cable fly with triceps pushdowns. Next I supersetted rear delt raises with crunches. Finished up with some cable lateral raises.  Good WO in an hour.

I weighed 172.8 this morning. Feeling pretty lean right now.

Tuesday, March 1, 2016

Sun 2/28 - Upper (New Condo Gym)

Workout: Condo Gym

73 + 11 = 84 mins

Moved into the condo in Charlotte, NC yesterday.  The condo complex has a gym, and it’s actually pretty decent. The DB’s jump from 50 to 65 pounds and that’s as heavy as they get, so it’s not ideal but will work temporarily.  They have some decent machines as well and a cable station that can be used for a bunch of movements.  It was nice to get a WO in with Sarah before she heads back to NOVA in the afternoon.  We’ll spend the day wondering around downtown Charlotte before her flight.

Started with incline and pulldown superset. Incline was AMRAP (as many reps as possible) with the weight for 3 sets. Pulldowns were good. The machine isn’t great, but got the job done. Next we used a shoulder press machine and superseded with seated rows.  The seated row machine is the same as the pulldown, just a different attachment location. These were a bit awkward so we just did 2 sets of these.  Since the seated rows weren’t great, we did 3 sets standing cable rows. These were good and we superseded them with lying leg raises. Hadn’t done leg raises in a while and I was surprised how good/easy they felt. Must be because I’ve been doing some heavy ab work that hits lower abs well.

Next we superseded incline cable fly’s with triceps pushdowns. Then I did some delt raises and curls. Finished up with some face pulls. This was a really good WO considering a few of the gym limitations. Glad to have this in the complex where I’ll be living for a little while.

I weighed 174.0 this morning. Pretty good from a weight perspective.