Friday, July 29, 2016

Fri 7/29 - Fasted Cardio

Yes, first cardio session in.... a long time. Woke up early, got some work done and decided to get out while it was still cool. Got to see a pretty sunrise while I walked.

45 mins, 2.8 miles. 16 mins/mile pace.

Thu 7/28 - Upper

Workout: Golds

56 mins

Plan was to keep the volume fairly low so I can recover for longer/harder WO on Saturday. That will make 3 WO’s for the week on a hard cut, so I really had to stick with lower volume, even though my tendency is always to add more. I did heavy DB Rows while warming up on incline and they were good for this weight (fairly heavy for me). Incline was decent. First set was good, second set I faded a bit and mis-grooved the 8th rep a bit which turned it into a bit of a grinder and bothered my R shoulder. I increased the angle of the incline and did a drop set on short-ish rest.

This is the first WO recently where I’ve felt the diet. Energy was sapped fairly quickly and I think the heavy DB rows took quite a bit out of me before even getting into incline working sets. Next I did iso shoulder press with wide grip pulldowns and the plank/crunch combo. 2 sets a piece. Shoulder press was good for this weight. Then I did triceps pushdowns with 2 more sets of plank/crunch combo.  Really liking that ab combo.  Finished up with a set of incline/hammer curl combo and 2 sets rear delt work.  Pretty decent WO.

I weighed 169.8 this morning.  Happy to be below 170. Feeling good. Getting there slowly.

Tuesday, July 26, 2016

Tue 7/26 - Upper

Workout: Golds

45 + 5 = 50 mins

Early morning WO at Golds. Started with Iso Incline, Iso Row and Plank superset. I bumped up the weight on incline and was pleased with the reps. 3 sets, plus a 4th back-off set for a little more volume. Then I did shoulder press with wide grip pulldowns superset. I bumped up the weight on shoulder press and was very pleased with the reps here as well, especially after increasing the weight on incline today as well.

Then I did 3 good sets of rope extensions with 2 sets of face pulls and crunches. Finished up with some curls and lateral delt raises.  Good WO. Pleased with the weight increases.

I weighed 171.2 this morning after being up to 177.2 yesterday after a moderate refeed weekend. I didn’t go totally crazy, but ate more than I planned on Sunday evening.

Sat 7/23 - Upper (Excellent WO, great Incline (PR?)

Workout: Snap Fitness
(85#DBInc)10,8,8,7* Excellent

79 + 6 = 85 mins

Unbelievable WO today at Snap Fitness. I dieted hard all week and after 5 days of dieting my WO’s usually suffer at least a little bit, which is why today felt so great. We started with DB incline and close grip pulldown supersets. Last WO I pushed to failure on the first set, and today I was determined not to do that. I was hoping to get 3x8. I got 10 on the first set and wasn’t very near failure. Next 2 sets were 8’s and the 4th set I almost had the 8th rep up but needed assistant from Sarah so it goes as 7 in the log. This may have been my best effort/result with 85#DB’s ever. Certainly the best in a very long time. Last week was really good (11 reps on first set), but I faded after that set and had to drop the weight on the 4th set.

Next we did 2 sets of iso incline and DB rows. Both were good and I went heavier on rows. Then 2 sets of fly’s and seated rows. Wasn’t really feeling the seated rows in my back much. I think just a function of my back being fairly fatigued. Maybe arms were taking over?

Then we did 3 heavy sets, plus a back-off of skull crushers with some incline/hammer curl combo sets. Finished up with some rear/lateral delt work supersetted with a plank/crunch combo. Excellent WO.

I weighed 171.2 this morning. Feeling good.

Thursday, July 21, 2016

Thu 7/21 - Pull Day

Workout: Golds

42 + 3 = 45 mins

Pull day today. Heavy seated row with planks. Then wide grip pulldowns with planks. Then heavy rear delt raises with curls. Then face pulls with crunches. Finished up with 2 sets of vbar pulldowns. Short and sweet. Good work.

I weighed 172.6 this morning. Interesting. Up over a pound, but was at a 1,500 cal deficit yesterday. I've been in a 1,200-1,500 cal deficit every day this week. Should be a good 2 pounds of FAT gone this week.

Wednesday, July 20, 2016

Wed 7/20 - Push Day

Workout: Golds

40 + 5 = 45 mins

Quick push WO over lunch today. Started with Iso Incline and went as heavy as I’ve gone before and had 2 great sets. 3rd set I dropped off a bit, but good work. Supersetted incline with decline crunches. Next I did Iso Shoulder Press and got 3 sets of 10 for the first time with this weight. Very pleased. Supersetted this with 60 second planks. Then I did triceps rope extensions supersetted with cable lateral delt raises.  Finished up with side incline and front raises.

Short but sweet workout.  Very pleased with the pressing today.

I weighed 171.4 this morning, down from 180.0 2 days ago. Nice.  Going to try to keep diet going for a bit with a small refeed this weekend. Nothing like the weekends lately. I'd like to get down to the upper 160's and not get too far above 170 for a little while. Dropped 8.5 pounds in 2 days which was mostly water, but still surprised it was that much because I kept carbs around 100/day.  Normally I'd see that kind of water drop when carbs are much closer to zero.

Monday, July 18, 2016

Mon 7/18 - Upper (DB Incline PR!)

Workout: Snap Fitness
(85#Inc)11,8,7,70x12 - Great work here. PR with 11 reps at this weight.

62 + 8 = 70 mins

I’ve been eating a lot the last week and although I’m cutting starting today, I can probably take advantage of the overfeeding from yesterday so we went to the gym for a WO. Started with DB incline and pullup superset. Incline was really good with 85#DB’s. Looking over my logs quickly, I don’t know if I’ve ever gotten 11 reps with a set of 85#DB’s, so I think this is a PR! That 11th rep was a bit of a grinder, so I should’ve stopped at 10 and been in better shape for the subsequent sets, but they were still good.  Did 3 heavy sets and and awesome back-offset with 70# DB’s’.  Great work.  Pullups were hard - the extra weight from the last couple days of eating didn’t help.

Next we supersetted iso incline with DB rows. After 2 more sets of incline, I’d had enough pressing so I switched and did 2 sets of fly’s. Rows felt good.  Then we did tri/bi superset. Finishedup with some ab a delt work.  Great WO.

I weighed 180.0 this morning.

Sat 7/16 - Upper

Workout: Snap Fitness

64 + 8 = 72 mins

Started with DB incline  and seated row superset for 2 heavy sets. Then I raised the angle of incline and did 3 more incline sets and 2 more sets of rows. Good work. Next I did iso incline with pulldowns. I started with 60#’s on incline and had to drop the weight. The steep angle incline hits the same part of the pec and first set was too heavy. I started heavier on pulldowns and had to drop the weight as well.

Next we did bi/tri superset. Then finished up with some delt and ab work.  Good WO.

I weighed 177.6 this morning.

Wed 7/13 - Upper

Workout: Snap Fitness

52 + 8 = 60 mins

Early morning WO before heading to Myrtle Beach. Incline was excellent. I’ve really been doing very well with DB incline lately. I’ve got to be careful about going too heavy and too often and remember that I’ve made progress here by switching things up and strengthening other aspects of my pecs and pressing.  If I keep pushing DB incline I’ll probably end up with a bum shoulder again.

I weighed 174,4 this morning.  Looking to have to diet hard starting 7/18 after a week with the kids. We have a some great meals planned (Chicken Souvlaki, Tacos, Carolina Creamery) so I fully expect my weight to be pretty high by Monday 7/18.

Mon 7/11 - Upper

Can't find my notes, but did an upper WO at Golds. Leaving for JMU orientation this evening. Then the kids will follow me home to Charlotte for the rest of the week. Can't wait to see them.

Monday, July 11, 2016

Sat 7/9 - Upper (Snap Fitness. Awesome DB incline)

Workout: Snap Fitness
(85#DBInc)8,7,6,80x7  Great!

75 + 5 = 80 mins

Sarah and I signed up for a month trial membership at Snap Fitness; one of those 24x7 joints. We did a full upper WO today. My lower back is wrecked from 10 sets of deadlift yesterday. I'm an idiot for doing that kind of volume when I haven't deadlifted in probably 6 weeks.

Started with DB incline and chest supported seated rows. Warmup on incline felt really good and easy, so I went with 85#DB’s today. I haven’t used this heavy a weight since my shoulder problem a few months ago. I did 3 heavy sets, then dropped to 80#DB’s for the 4th set. Felt great. Was going along great the 3rd set and thought I as going to get another 7 reps, but died on the 6th. Very happy with this because I haven’t been doing a lot of DB incline in general, and nothing this heavy. Seated rows were good. Two sets narrow grip, two sets wider palm down grip.  Next I did iso-incline with pulldowns. We were going to do shoulder press, but the machine had some weird leverages. I liked the iso incline machine, but the grip was too wide for Sarah, so she did DB shoulder press.

Next we did skull crushers with incline/hammer curl combo. We did 3 sets of skulls, plus a back-off set…killer. For curls, someone was using the 35#DB’s, so I did my first sets with 40#’s. My arms were screaming after this bi/tri combo.  Then we did front raises, crunches and fly’s. Finished up with some rear delt and more ab work.  VERY nice WO.

I weighed 170.6 this morning.  Big sushi meal after our WO, plus Carolina Creamery and a bunch of cereal for dessert.

Friday, July 8, 2016

Fri 7/8 - Deadlift

Workout: Golds

31 mins

Sarah and I plan to check out a new gym tomorrow morning, but I really wanted to get to the gym today for 3 reasons. One, I wanted to get a bit of activity in. Two, I have a requirement with my membership that I need to go to the gym 10 times a month. That doesn’t sound like a lot, but it’s more than the 2x/week I seem to have been going. Three, I hadn’t done any leg work in a while (other than hiking) and I really felt like doing some deadlifts.

So, I started off with deadlift at 135#’s for a warmup, then ramped up to a decent weight and did 5 singles with 60 second rest. Then I dropped to 225#’s and did a set of 10. The triples on the way up felt good and the singles were ok. I think I had some back rounding going on.  I just haven’t done much deadlift lately so form isn’t where it should be. Anyway, I enjoyed it. The deadlifts took 20 mins. Then I did 3 sets of leg press and crunch combo. Finished up with some lower back and hamstring stretching.  Fun WO.

I weighed 170.0 this morning, down from 179.6 on Tuesday. Very nice.

Thursday, July 7, 2016

Wed 7/6 - Pull Day

Workout: Golds

39 + 3 = 42 mins

Pull day today. Quick warmup and got to it. Heavy seated rows for 3 sets, plus a back-off set, supersetted with decline crunches. Then I did 3 sets wide grip pulldowns and then 2 sets v-bar pulldowns. Next I did rear delt fly’s supersetted with incline/hammer curl combo. I had to drop the weight on second set of curl combos. Added a light set of standing rear delt fly’s. Really good pull WO. In and out in under 45 mins.

I weighed 173.8 this morning, down from 179.6 yesterday. Nice.

Tuesday, July 5, 2016

Tue 7/5 - Push Day (Great DB Incline)

Workout: Golds
(80#DBInc)11,8,8 Best in a while

45 + 5 = 50 mins

Push day today. WO as written started with iso incline and didn’t include and DB incline, but when I got to the gym, I figured I’d do a set or two of DB incline first. As I warmed up on DB incline, I was feeling really good, so I decided to start with working sets here. I was thrilled with 11 reps with 80#DB’s on the first set, and then followed with 2 sets of 8 on fairly short rest was GREAT! Very pleased. It helped that I ate a lot all weekend, but that’s also a downside for this coming week. Anyway, great opening exercise.

Then i did Iso Incline with crunches. I had to drop weight after the first set. Chest a bit tired from DB incline. Then I did Iso Shoulder press with 60 second planks. Had to lighten the weight after the first set here too.  Finished up with some triceps, side incline and lateral delt raises.  Really good push WO.

I weighed 179.6 this morning. Ugh. Going to have to get on it this week, and hard.

Fri 7/1 - Upper

Workout: Golds

53 + 5 = 58 mins

Started with incline and heavy pulldown superset. Then I did shoulder press and iso rows.  Next I did pushdowns, crunches and side incline together.  Finished up with some delt and biceps work.

I weighed 172.2 this morning. Holiday weekend and Sarah's parents are in town so I'm hoping to keep this from getting ugly. Going to the beach for a few days with the kids and want the kids to see an "in-shape" Dad.