Wednesday, July 19, 2017

Wed 7/19 - Upper

Workout: Golds
(80#DBInc)10,9,60x9
(155#BOR)3x8
(50#DBShldr)2x8
(160#PullDn)2x10
(80#EZCurl)10,8
(73#RopeExt)12,11
(35#RDelt)2x10
(CrunchTwist)2x15
(60#Crunch)3x10

37 + 9 = 46 mins

Warmed up and did 3 sets of weighted crunches with a 60#DB.  Started with incline and BOR. 2 heavy sets of incline were really good, raised angle of incline and did a 3rd set. BOR felt fairly heavy. Then I did DB shoulder press with pulldowns, 2 sets each. Next I did EZ bar curls and rope extensions. Finished up with rear delts and rope extensions.

Nutrition/weight:
I weighed 167.8 this morning.

Monday, July 17, 2017

Sun 7/16 - Pull Day (weighted pullups)

Workout: Snap Fitness
(35#Pullups)8,8,6,BWx10
(60#Crunch)4x10
(80#DBRow)2x10
(CrunchTwist)2x12
(145#PullDn)2x10
(CrunchTwist)2x10
(210#SeatRow)
(80#EZCurl)8,60x10
(35#RDelt)2x10
(30#HCurl)2x10
(ButtRaise)2x10

56 + 4 = 60 mins

Pull day today. Started with pull-ups with 35 pounds strapped to a weight belt. First time I’ve used a weight belt with chain & weight attached. In the past, I’ve put a  dumbbell between my legs. This way was more awkward getting set up, but the actual pull-ups were less awkward. Anyway, liked it and had 3 good sets and then did a 4th set of body weight for 10 reps. Surprised I got 10 reps on the 4th set. Nice! Did weighted crunches with the pull-ups. Then we did dumbbell rows with crunch twists. Then 2 sets wide grip pulldowns with more crunch twists.

Then we did seated cable rows with EZ bar curls. Tough supersetting these. Had to drop the curl weight on 2nd set. Finished up with rear delt raises, hammer curls and  butt raises (ab work). Very good pull WO. Great pull-ups. Hadn’t done weighted pull-ups in quite a while.

Weight:
I weighed 169.4 this morning. Pretty low for a Sunday and a bit of a refeed yesterday.

Saturday, July 15, 2017

Sat 7/15 - Push Day

Workout: Snap Fitness
(85#DBInc)9,7,80x7
(RevCrunch)20,18,15
(65#DBInc)8,8,60x8
(50#Crunch)3x10
(120#Shldr)2x8
(12#Russian)2x30
(160#Fly)10,8,145x8
(85#OHTri)10,6,70x13
(50#Pullover)2x10
(120#Rope)8,100x10

60 +  8 = 68 mins

Push day today. Warmup felt good so I went with 85# dumbbells to start. Got 2 very nice sets and then dropped to 80#’s for a 3rd heavy set. Last WO I used 85#DB’s, my R shoulder buckled on the 3rd set so I tried to play it safe/smart today. Worked out better than last time. We did reverse crunches with these 3 sets of incline. Then we raised the angle of  incline several settings and did 3 more sets of incline with weighted crunches.  Good. Hard work.

Next we did shoulder press machine with Russian Twists (w/ medicine ball). Next were chest fly’s with heavy OH Triceps extensions. Died on 2nd set, backed off for 3rd set. Finished up with pullovers and rope extensions.  Pullovers works chest and a lot of triceps, so rope extensions had to be lightened on 2nd set.  Very nice WO. Very pleased with heavy incline.

Weight: 
I weighed 166.8 this morning. Very nice. One downside of losing weight/water so quickly this week is that I’ve been having very bad leg cramps at night. Extremely painful. Going to eat a fair amount today and this weekend. Back to diet Monday AM.

Friday, July 14, 2017

Thu 7/13 - Upper

Workout: Golds
(60#DBShldr)3x8
(160#SeatRow)3x8
(70#DBInc)2x8
(180#PullDn)2x8
(80#EZCurl)2x10
(55#Crunch)2x10
(80#OHTri)2x13
(CrunchTwist)2x15
(15#RDelt)2x12
(130#Fly)2x10

42 + 5 = 47mins

WO over lunch. Since I went heavy on incline on Tuesday, I started with shoulder press today, paired with seated rows. Both were good. Then I did incline and pulldowns. I had to work on incline more than I thought with this weight after shoulder press. Then I did EZ bar curls with weighted crunches.  Next were overhead dumbbell triceps extensions with crunch twists. Very good triceps work and I should have gone heavier. Normally I don’t get more than 10=11 reps with 80#DB’s.  Finished up with some rear delt and chest fly’s. Good WO.

Weight: 
I weighed 168.8 this morning. Coming back down nicely. And quickly.

Tue 7/11 - Upper

Workout: Snap Fitness
(80#DBInc)10,10,8
(190#PullDn)10,10,8
(55#DBShldr)2x8
(210#SeatRow)2x12
(140#VbarExt)2x14
(80#EZCurl)2x8
(50#Crunch)2x10
(35#RDelt)2x10
(160#Fly)2x10
(Crunch)2x15

44 + 6 = 50 mins

8PM WO Tuesday evening, which is very late for me. Not sure I’ve ever actually gone to the gym this late. Very busy day at work and I didn’t really feel like going, but wanted to work out some frustration. Warmup felt good. Started with Incline and pulldowns. Both were very good. Very pleased with incline especially. Then I did shoulder press with seated cable rows. I started doing shoulder press as very steep incline rather than sitting straight up perpendicular to the floor. Easier on shoulders. Then I did triceps extensions with EZ bar curls and weighted crunches. Finished up with rear delts, fly’s and crunches.  Very good WO.

Weight: 
I weighed 173.2 this morning. Good weight after weekend of hiking, lots of carbs and a ginormous sushi meal Sunday evening.

Sat/Sun 7/8-9 - Hiking - Roan Highlands

Saturday
Parked at Carvers Gap and hiked to Hump Mountain, then back to Bradley's Gap to hammock camp. First time hammock camping and it worked out well. Got a little chilly at night up near 6,000 feet. Bradley's Gap is between Little Hump and Hump Mountains in the Roan Highlands.  Absolutely spectacular views.  Possibly one of the prettiest places I've hiked. 10-11 miles and an all-day affair. Watched the sunset before clouds rolled in at Hump Mountain.

Sunday
Woke up and hiked from Bradley's Gap back to Carvers Gap where the car was waiting. Drove home and stopped for huge all-you-can-eat sushi meal in Matthews.  About 8 miles.

Friday, July 7, 2017

Fri 7/7 - Upper

Workout: Golds
(80#DBInc)10,10,8
(180#PullDn)3x8
(50#DBShldr)2x10
(155#BOR)2x8
(80#OHTri)11,10
(80#EZCurl)2x10
(55#Crunch)2x12
(15#RDelt)2x10
(Crunch)2x15

37 + 9 = 46 mins

WO over lunch today. Wanted to go fairly heavy because we’re hiking this weekend and won’t be able to work out.  Warmed up and felt OK, not great. Started with DB incline and pulldowns. Incline was GREAT with 10,10,8 and pulldowns were heavy. Very happy with incline since my R shoulder has been fairly tender, and that I’ve dropped 10 pounds (mostly water) since Monday which can sap strength. Then I did 2 sets shoulder press and BOR. Shoulder press was really good.  Rows felt really heavy after heavy pulldowns.

Then I did overhead triceps extensions which surprisingly didn’t bother my R elbow too much with heavy EZ bar curls and weighted crunches. 2x10 with 80#’s is very good for me on curls. Finished up with rear delt fly’s and crunches.  Very good WO in about 45 mins including warmup.

Weight: 
I weighed 170.6 this morning. Down from 180#’s on Monday!

Wednesday, July 5, 2017

Tue 7/4 - Push Day

Workout: Snap Fitness
(80#DBInc)10,9,8
(55#Crunch)3x12
(65#DBInc)2x10, 55x10,10
(ButtRaise)4x20
(120#Shldr)2x8
(RussianTwist)2x20
(160#Fly)10,10,9
(80#OHTri)2x10
(20#ChestRaise)10
(120#Rope)12,10
(RussianTwist)2x25

71 + 9 = 80 mins

Push day today. Similar format to yesterday… a push movement paired with abs. Started with DB incline and weighted crunches. I wasn’t sure how my shoulder would do after I hurt my shoulder on Saturday. Surprisingly, although it was a bit sore, it didn’t seem to limit me too much. I still wasn’t going to risk going any heavier today though. Anyway, incline was pretty good. Then we raised the angle of incline and did 2 sets with butt raises.  Raised the angle of incline again for 2 more sets with butt raises.

Next we did shoulder press with Russian twists. Next were 3 great sets of fly’s with 2 sets of overhead DB extensions. Fly’s were done with a slow negative and felt great. We finished up with a set of chest raises, 2 sets of rope extensions (triceps) and more russian twists.  Great push day. Lots of good volume and hit chest with good variety of angles/movements.

Weight: 
I weighed 177.2 this morning.

Mon 7/3 - Pull Day

Workout: Snap Fitness
(Pullups)13,12
(RevCrunch)20,15
(75#DBRow)2x10
(50#Crunch)2x10
(175#PullDn)2x10
(CrunchTwist)2x15
(210#SeatRow)2x10
(Crunch)2x15
(35#RDelt)2x10
(Curl)80x10,60x10,30Hx12
(BandPull)2x20

45 mins

Pull day today. Setup of the workout was 2 sets of a pull/row paired with 2 sets abs.  We started with pull-ups and given I weighed 180#’s this morning, I was very happy with 13 and 12 reps on 2 sets. Supersetted with reverse crunches.  Then we did DB row with weighted crunches. Next were pulldowns with crunch twists. Then seated cable rows with crunches. Finished up with rear delts, curls and band pulls. Really great pull WO. Lots of ab work too.

Weight: 
I weighed 180.0 this morning. Wow! I weighed 164.2#’s the day before the wedding.

Sun 7/2 - Hiking in Dupont State Forest

Sarah and I went for a day hike in Dupont State Forest. There's a lot of really neat waterfalls in this park. We hit Hooker Falls, Triple Falls, Bridal Falls, and 1 or 2 others. Hiked from 9:30am to 4:30pm with some stops for exploring, pictures, etc.  Probably 10-12 miles of hiking.

Sat 7/1 - Upper (heavy)

Workout: Snap Fitness
(85#DBInc)9,6,75x9,8,65x9
(210#SeatRow)4x12
(130#Shldr)9,9,7
(175#Pulldn)3x8
(80#Skulls)11,10+40x12
(80#EZCurl)9,8,30Hx10
(50#Crunch)2x12
(80#FacePull)2x10
(160#Fly)2x10
(CrunchTwist)2x15

64 + 10 = 74 mins

Warmups felt pretty good and I decided to go with 85#DB’s. First set was great at 9 reps. 2nd set started well but I misgrooved a rep with my R arm and got pinned. Had to bail on the set. Right shoulder pretty painful. Dropped to 75#’s for 2 sets and 65#’s for a set. Paired incline with seated cable rows with the stack. Disappointed with the 2nd set of incline, but still good work. Then we did shoulder press and pulldowns.

Next we did skull crushers for 2 sets, plus a drop set with heavy curls for 2 sets, plus a set of hammer curls and weighted crunches. Finished up with face pulls, fly’s and crunch twists. Good WO despite
the 2nd set of incline.

Weight: 
I weighed 173.4 this morning.

Fri 6/30 - Upper (light)

Workout: Snap Fitness
(65#DBInc)2x10
(160#PullDn)2x10
(110#Shldr)2x10
(145#SeatRow)2x10
(70#OHTri)2x10
(60#EZCurl)2x10
(RevCrunch)2x15
(35#RDelt)2x10
(145#Fly)2x10
(Crunch)2x12

25 + 5 = 30 mins

Just a light-ish upper body WO to get a little work in. Tomorrow is bigger/heavier WO. Feeling beat up, worn out, tired from the week and a half of pre and post wedding activities.

Weight:
I weighed 178.4 this morning.

Tue - Thu, 6/27-6/29 - "Honeymoon" in the Great Smoky Mountains - Whitewater Rafting and Hiking (pic)

Sarah, the kids and I left for the Great Smoky Mountains early Tuesday morning. We went whitewater rafting Tuesday afternoon and had a BLAST.



Then Wednesday we went up to Clingman's Dome, hiked around up there and took in the views. Then we hiked out to Andrews Bald. Very pretty day. I think the kids enjoyed it?!?!?  Wednesday evening we took Elena to the airport to fly home.  The boys stayed with us until Friday.

Thursday we left the cabin and drove home to Charlotte. From GSMNP to Asheville, we took the Blue Ridge Parkway and stopped for short hikes at Devils Courthouse and Black Balsam Mountain. Great views all along the trip.

Monday, June 26, 2017

Mon 6/26 - Upper

Workout: Snap Fitness
(80#DBInc)10,10,65x9,9
(175#PullDn)3x10
(45#DBShldr)3x8
(75#DBRow)3x8
(140#Rope)10,120x12
(65#EZCurl)12,35Hx10
(Crunch)2x20
(40#Rdelt)2x10
(175#Fly)10,160x10
(Crunch)2x15

57 + 10 = 67 mins

Started with 2 heavy sets incline which were very good, then raised the angle of incline and did 2 more sets. Supersetted with 3 sets pulldowns. Then did shoulder press with DB rows. Next we did triceps with curls and crunches. Finished up with rear delt, fly’s and more crunches.  Good WO.

Weight: 
I weighed 174.4 this morning.

Saturday, June 24, 2017

Sat 6/24 - Upper (Wedding WO)

Workout: Snap Fitness
(80#DBInc)10,10,9,7
(190#PullDn)3x10
(130#Shldr)9,9,7
(InvertRow)3x10
(80#OHTri)2x10
(80#EZCurl)8,60x10,35Hx10
(55#Crunch)2x12
(40#RDelt)2x11
(Fly)190x9,175x10,160x10
(CrunchTwist)3x15

63 + 7 = 70 mins

Wedding morning WO with Sarah. Started with heavy incline and pulldown combo. Incline was very good. Then we did shoulder press and inverted rows for 3 sets. Next we did overhead triceps extensions with EZ bar curls, plus a set of hammer curls, and weighted crunches. Finished up with rear delt raises, chest fly’s and crunch twists.  Very good WO. Time for final prep at the house and then getting married at 5pm!

Weight: 
I weighed 168.2 this morning.

Fri 6/23 - Upper (Light)

Workout: Snap Fitness
(65#DBInc)2x12
(160#PullDn)2x10
(110#Shldr)2x12
(InvertRow)2x10
(120VbarTri)2x15
(60#EZCurl)12,10
(RevCrunch)2x20
(35#RDelt)2x12
(160#Fly)12
(CrunchTwist)3x12

35 + 5 = 40 mins

Quick WO Friday morning with Sarah. Light upper in prep for refeed and heavier/harder WO tomorrow morning (Wedding Day!). Started with incline and pulldowns. Incline was light, but felt really easy and best of all my R shoulder felt better than it has in a long time. Hope it feels same way tomorrow. Then we didshoulder press with inverted rows. Next was triceps extensions with curls and reverse crunches. Finished up with 2 sets rear delts, 1 set of chest fly and 3 sets of crunch twists. Perfect.

Weight: 
I weighed 165.0 this morning.

Wednesday, June 21, 2017

Wed 6/21 - Push Day

Workout: Golds
(75#DBInc)2x10
(RevCrunch)2x20
(65#DBInc)10
(50#DBShldr)2x8
(Crunch)3x12
(80#OHTri)12,65x12
(25#ChestRaise)10,20x12

27 + 6 = 33 mins

Push WO over lunch. Felt pretty good during incline warmup and wanted to go heavier than 75#DB’s, but really know I shouldn’t and I’ll be working out again Friday and Saturday. Still in a big caloric deficit, so have to be careful about volume and intensity. So anyway, 2 sets incline with 2 sets reverse crunches. Then raised the angle of the incline and did 1 set. Then 2 sets of shoulder press. Supersetted those with 3 sets of crunches. Finished up with overhead triceps extensions 1 very good heavy set, one lighter on short rest, then 2 sets chest raises. Heavy  triceps work is still painful, but that first set of overhead extensions was great. Good WO. In and out in just over 30 mins.

Weight: 
I weighed 167.2 this morning.

Tue 6/20 - Pull Day

Workout: Golds
(115#IsoRow)2x10
(CrunchTwist)2x15
(Pullups)12,10
(Crunch)2x12
(140#SeatRow)2x10
(Twist)2x30
(#12PullDn)2x10
(45#RDelt)10,15#x10
(60#Curl)2x12

31 + 4 = 35 mins

Pull WO over lunch. Started with 2 sets iso rows with crunch twists. Then 2 sets pull-ups with crunches.  Next was 2 sets seated rows with twists.  Then pulldowns. Finished up with rear delt work and curls. Quick WO, but really good pulling/rowing. Enjoyed the fast pace and supersetting with abs throughout.

Also went for a 25 minute walk early this morning. Fasted.

Weight: 
I weighed 168.4 this morning.

Sun 6/18 - Upper (Heavy)

Workout: Snap Fitness
(80#DBInc)10,9,8,6
(60#DBInc)8,8,40x8
(InvertRow)5x12
(130#Shldr)8,7,7
(205#PullDn)6,190x8,8
(80#Skulls)10,8,40x10
(80#EZCurl)8,60x10,35Hx10
(45#RDelt)2x10
(55#Crunch)2x12
(205#Fly)10,7,160x10
(CrunchTwist)3x12

72 + 10 = 80 mins

Started with 4 heavy sets of DB incline, raised angle of incline and did 2 more sets, plus a back-off set. Supersetted this with 5 sets inverted rows - 3 sets overhand grip, 2 sets underhand. Very good start to the WO. Then we did shoulder press with pulldowns. Both were difficult after the volume of incline and rows. I had to drop the weight on pulldowns.  Next we did  skull crushers, 2 heavy sets, 1 back-off with 3 sets of curls.  Then we did rear delts with weighted crunches. Finished up with chest fly’s and crunch twists.  Good WO. Maintaining strength fairly well and VERY pleased with the combination of fat loss and strength maintenance.

Weight:
I weighed 170.0 this morning. Pretty good after refeed yesterday.

Tuesday, June 20, 2017

Sat 6/17 - Light Upper (lowest weight in years - 164.2#'s!)

Workout: Snap Fitness
(65#DBInc)2x10
(165#PullDn)2x10
(45#DBShldr)2x10
(InvertRow)2x10
(205#LegPress)3x12
(65#SLDL)3x10
(120#Rope)15
(60#EZCurl)15
(115#RDelt)15
(145#Fly)17
(CrunchTwist)2x12
(Band)2x20
(Crunch)2x20

45 + 5 = 50 mins

Quick “prime the pump” WO on Saturday morning. Dieting hard all week and this WO will start a refeed and then a heavy WO tomorrow morning. Started with incline and pulldown combo. Then shoulder press and inverted row. Then 3 sets of leg press and SLDL. Hamstrings really tight. Haven’t done any leg work except hiking in FOREVER. Will be sore the next few days, even with this light volume.

Thank we did 1 set rope extensions and curls. One set rear delt fly’s and chest fly with crunch twists. Finished up with band pulls and crunches. Good WO. Not too long. Nothing too taxing. Should be good to go tomorrow AM.

Weight: 
I weighed 165.2 this morning. I weighed 164.2 yesterday morning. Lightest in 3-4 YEARS! 

Wednesday, June 14, 2017

Wed 6/14 - Upper

Workout: Golds
(80#DBInc)10,9,7
(155#BOR)3x8
(50#DBShldr)8,10
(Pullups)10,12
(73#Rope)2x10
(80#EZCurl)2x8
(55#Crunch)2x10
(15#RDelt)2x10
(CrunchTwist)2x10
(25#ChestRaise)2x10

45 + 10 = 55 mins

WO over lunch today. R shoulder has still been bothering me, but my assumption at this point is that it’s not going really get any better while I’m dieting. I’m just not eating enough to recover/heal.  So anyway, I’ll baby it a bit and probably try not to use incline as my main movement every WO for a while. That’ll be hard though because it’s such a part of my routine and a very good gauge of how I’m maintaining strength.

Warmups felt OK so I went ahead and did 80#DB’s.  First set was very good. 2nd set I worked hard on the 9th rep. Last set I was hoping to get 8, but had to really work for 7. Very good effort. I supersetted incline with BOR’s and they felt heavy for this weight today. Next I did DB shoulder press with pull-ups. Between the first and 2nd set a friend asked me about my diet, and boy can I go on and on about dieting.  So, I had about an 8 minute break between sets. That’s why my numbers went up on both movements for the 2nd set. Pull-ups are feeling great. Effortless until the later reps and I’m not going to failure. No body movement, just float up on most of the reps. Lower body weight certainly helps here, but today I thought they’d be tougher since I was doing them after bent over rows.

Next I did rope extensions (triceps) with heavy EZ bar curls and weighted crunches. Finished up with rear delt fly’s, crunch twists and some chest raises. I really wanted to do chest fly, but that can be pretty rough on my shoulders, so I’ll save it for the weekend when I’m eating a bit more.  Very good WO today.

Weight: 
I weighed 168.2 this morning. Feeling pretty good. Getting pretty close.  Same weight as last Wednesday though.

Monday, June 12, 2017

Sun 6/11 - Upper

Workout: Snap Fitness
(80#DBInc)8,8,70x8,8,60x9,40x9
(190#PullDn)3x8
(130#Shldr)2x8
(InvertRow)3x10
(Vbar/RopeExt)140x10,120x12
(EZCurl)80x8,60x12
(Crunch)2x15
(60#FacePull)2x10
(190#Fly)2x10
(Crunch)2x15
(Band)2x20

55 + 10 = 65 mins

Hiked Mount Mitchell with Sarah yesterday. 6 miles up, 3,700 feet elevation gain. 6 miles down. 12 miles about 7 hours.

Was feeling fairly beat up from yesterday and wasn’t sure what to expect out of today’s WO.  Warmup felt OK.

Started with inline and it was going well but I mis-grooved the 8th rep on my right side and almost got stuck. Did another set with 80#’s that was pretty good and then dropped for 2 sets with 70#DB’s. Tried to keep these really controlled, slow on the way down. Then raised the angle of the bench and did 2 drop sets. Overall good work, but my R shoulder just isn’t  cooperating. Supersetted incline with pulldowns. Next we did shoulder press with inverted rows. I only did 2 sets shoulders because my R shoulder wasn’t feeling great.

Next we did triceps (1 set vbar, 1 set rope) with 2 sets EZ bar curls, 1 heavy, 1 lighter, and crunches. Next we did face pulls, fly’s and more abs. Finished up with some band pulls for rear delts.  Decent WO. Didn’t feel I had the energy I needed after the hike yesterday.

Spent the afternoon working in the yard. Finally finished spreading the last of the mulch. I’m ready for a rest day!

Weight:
I weighed 173.2 this morning after a lot of carbs and an all-you-can-eat sushi dinner after the hike. Ate my weight in sushi I think.

Sat 6/10 - Mount Mitchell Hike

Mount Mitchell Hike
12 miles, about 7 hours.
6 miles from Black Mountain Campground up to the summit of Mount Mitchell. Highest peak East of the Mississippi (6,684 feet). 3,700 feet elevation gain.
6 miles down back to camp.

Nice hike. Non-stop uphill for 6 miles. Mountain Laurel was in full bloom and was beautiful. Views at the observation platform at the top were great. We got a clear day, which only happens 2 of every 10 days.  There's a parking lot near the summit, so the observation platform and area up top were fairly crowded. That took something away from it for me.  When I'm out in the woods/mountains hiking, I don't really like being surrounded by a lot of people. Still very nice.

A stream runs along the border of Black Mountain Campground and after the hike, Sarah and I waded into the stream and soaked our feet.  The water was FREEZING and numbed our feet. Felt absolutely wonderful after the hike.

Great day, with a great partner.  Marrying this wonderful woman in 2 weeks.

Fri 6/9 - Upper (OHP) - 165.8#'s

Workout: Golds
(95#OHP)3x8
(Pullups)12,12,13
(70#DBInc)2x8
(135#BOR)2x8
(15#RDelt)2x10
(RevCrunch)29,15,12
(Crunch)2x10

38 + 5 = 43 mins

Quick WO over lunch. Just wanted to get a little work in. I haven’t done barbell overhead press in a long time and would like to get back to it if my shoulder will cooperate. I warmed upand thought 95#’s was going to be my last warmup set. Turns out this was a decent working weight for today. I really thought I’d be stronger on this lift given how good my pressing has been lately. But it showed me that I haven’t been doing enough shoulder pressing and been doing it more as an accessory to incline. Anyway, a good starting point. I supersetted OHP with pull-ups. This was a bright spot. I got 37 reps on 3 sets. Certainly helps I’m fairly lean and light right now, but those are great numbers for me, without going to failure on a single set.  I know I could’ve gotten 9 reps on a 4th set and done my age in pull-ups in 4 sets (the birthday challenge).

Next I did 2 sets incline and bent over rows. 70# DB’s felt fairly heavy and my R shoulder didn’t feel great. Finished up with some rear delt and ab work. No direct arm work today.

Weight: 
I weighed 165.8 this morning. Lowest of the diet and I think lowest in 2 years. Hike and refeed this weekend.

Thursday, June 8, 2017

Wed 6/7 - Upper

Workout: Golds
(80#DBInc)10,9,7
(155#BOR)3x10
(70#IsoShldr)2x8
(180#PullDn)2x8
(73#VbarTri)2x12
(70#EZCurl)2x10
(55#Crunch)2x12
(45#RDelt)2x10
(CrunchTwist)2x10
(23#ChestRaise)2x10

47 + 10 = 57 mins

Quick WO over lunch. Started with incline and BOR combo. Reps were fairly good on incline (same as weekend WO), but R shoulder didn’t feel right at all, not even during warmupwith light weight. BOR felt really good, though I was lightheaded after each set. Shoulder press and pulldowns were fine.  I did vbar extensions for triceps again instead of using the rope. Can really push the weight better, though still harder to get into position. R elbow doesn’t like triceps work at all right now. Supersetted these with EZ bar curls andweighted crunches.  Finished up with rear delt raises, crunch twists and chest raises.  Pretty solid mid-week WO and still maintaining lifts fairly well while getting pretty lean.

Weight: 
I weighed 168.2 this morning. Starting to look and feel fairly lean. Not sure how much longer I’ll be able to hold strength if I continue to drop weight.

Tuesday, June 6, 2017

Sat 6/3 - Upper

Workout: Snap Fitness
(80#DBInc)10,9,7,60x9,40x9
(175#PullDn)3x10
(130#Shldr)3x8
(InvertRow)3x10
(140#RopeExt)2x10
(60#EZCurl)2x12,35Hx10
(45#RDelt)2x10
(CrunchTwist)3x15
(25#ChestRaise)12
(RevCrunch)20,20,17

55 + 15 = 70 mins

22 Yards of mulch was delivered Friday afternoon and we started wheelbarrowing and spreading Friday evening. Went to gym Saturday morning and then continued with mulching for 7 hours on Saturday.  Must’ve burned a TON of calories. Went to all you can eat sushi Saturday evening.

Warmed up on incline and pulldown and did 3 sets of reverse crunches during warmup.  Then started working sets. First we did 3 heavy sets incline with pulldowns. Didn’t go very heavyon pulldowns because of all the mulching - very taxing on the back. Incline was decent. Lost a rep or two from last WO. Did 2 drop sets at a steeper incline. Good work.  Next we did shoulder press  with inverted rows.

Next were cable extensions with a vbar instead of rope. Harder to get into position for these, but liked them because I can focus on pushing/extending rather than keeping rope handles together. Curls were 2 sets ez bar curls plus a set of hammer curls. Finished up with rear delts, crunch twists and a set of chest raise.  Good WO. Very taxing weekend.

Weight: 
I weighed 168.0 this morning. Sunday morning after HUGE all-you-can-eat sushi meal I weighed 169.2.

Wednesday, May 31, 2017

Wed 5/31 - Upper

Workout: Golds
(75#DBInc)3x8
(Pullups)12,12,10
(70#IsoShldr)2x8
(160#SeatRow)2x8
(73#RopeExt)12,10
(70#BarbellCurl)2x10
(115#RDelt)3x10
(CrunchTwist)3x12
(CaptChair)3x10

38 + 10 = 48 mins

Quick WO over work. I definitely could’ve used another day of rest, but want to be able to recover for heavy WO on Saturday so went ahead and did WO today instead of Thursday. Warmed up and did 3 sets leg raises in the Capt. Chair. Then started with DB incline and pull-ups. 75#DB’s definitely felt heavier than they should and that’s when I knew for sure I could’ve used more rest. Pull-ups were good.  Next I did iso shoulder press with seated rows. Hadn’t done seated cable rows in a while.

Next I did 2 sets rope extensions with straight barbell curls. My R elbow didn’t hurt as bad as normal. Might be a good sign. Curls were good. Finished up with 3 sets rear delt fly’s and crunch twists. WO called for a set or two of fly’s, but my R shoulder was feeling a bit wonky and I left good enough alone.

Weight: 
I weighed 174.2 this morning.  Weight was a bit high for a weekday today and I felt bloated. I ate a bunch of cereal late last night to get me up to about maintenance calories to hopefully help with some recovery.  Plus, today starts a 10-day diet stretch and this weekend won’t be a normal big refeed weekend so I wanted to start off topped off :)

Tuesday, May 30, 2017

Mon 5/29 - Push (Great Incline)

Workout: Snap Fitness
(85#DBInc)9,8,6,80x6
(DBInc)65x8,45x8,35x8
(130#Shldr)3x8
(RevCrunch)3x15
(175#Fly)10,9,8
(CrunchTwist)3x10
(80#OHTri)10,65x12,120RopeX10
(15#LDelt)2x10

63 + 7 = 70 mins

Felt pretty good during warmups, and after getting 12 reps with 80#DB’s on Friday, I really wanted to go heavier. My R shoulder issues make is so difficult to get heavy DB’s into place, but I should really be using 85-90#DB’s at this point because once I get them in place, I can get good reps/sets. Anyway, felt good and went with 85#DB’s and first sets were very good with 9 and 8 reps. 3rd set I’m calling 6, but did a 7th forced rep with assistance from Sarah. Then I dropped to 80#DB’s and did a 4th set. Got 6 reps and did a 7th forced rep with assistance.  Then we raised the angle of incline and did a working set plus 2 drop sets with about 15 seconds rest. This isa ton of volume for me and felt really good. Very pleased with the work here.

Then we did machine shoulder press with reverse crunches. Shoulder press was better than I thought it would be. I thought I might have to drop the weight after all the inclinepressing volume.  Then we did chest fly’s with crunch twists. Very good. Finished up with some triceps and lateral delt raises. Heavy triceps work is still very painful on myR elbow.

This ends a great series of workouts that went Upper, Long Hike, Pull, Push without a day off.  Time for a few days rest.

Weight: 
I weighed 174.2 this morning.

Monday, May 29, 2017

Sun 5/28 - Pull Day

Workout: Snap Fitness
(175#BOR)3x8,125x12
(10#TTwist)3x10
(175#PullDn)3x8
(CaptChair)3x10
(45#RDelt)2x10
(Curl)40x6,35x7
(Crunch)2x12
(180#CableRow)2x10
(30#Curl)2x10

40 + 5 = 45 mins

Pull day this morning. Started with Bent Over Rows with torture twists. Then pulldowns and leg raises in the Capt. Chair.  Then rear delt raises with heavy curls and crunches. Went too heavy on curls. Finished up with standing cable rows and some lighter curls.  Good WO. Bent over rows felt really good.

Weight: 
I weighed 174.6 this morning after a lot of carbs late in the day after long hike yesterday.

Sat 5/27 - Hike - Hemphill Bald Loop, GSMNP 13.5 miles in 5:45 hike time

Woke up early and drove to the Great Smoky Mountain National Park, NC side. Did the Hemphill Bald loop of 13.5 miles. Gorgeous views up at the bald. 2nd half of the hike was difficult. Recent heavy rain turned the trail into a creek coming down the mountain. There's a steep uphill section from mile 9-11.5 that beat us up a bit.

Overall a wonderful hike. We went to Taco Temple in Asheville, NC after. Best tacos. Period.

13.5 miles in 5:45 hike time.  Avg 25:45 miles.

Fri 5/26 - Upper

Workout: Snap Fitness
(80#DBInc)12,70x10,10
(Pullups)3x10
(50#DBShldr)2x8
(80#DBRow)2x8
(80#OHTri)10,65x15
(35#Inc/HCurl)10/10
(130#RDelt)2x12
(10#TTwist)2x10
(20#ChestRaise)2x10
(Crunch)2x10

43 + 7 = 50 mins

This was going to be a very quick in and out WO Friday evening after work. It wasn’t overly aggressive, but more than I had planned because I was feeling good. Warmups felt good so I decided I’d do one set of incline at 80#’s and drop. Got 12 reps on first set! That might be the most I’ve ever got at this weight. Stuck to plan and dropped weight for 2 more sets. Supersetted incline with pull-ups for 3x10 w/o too much strain. Then we did shoulder press and DB rows. Then over head triceps extensions with incline/hammer curl combo.  Heavy triceps work is still very  painful. Then we did rear delt fly’s with torture twists (abs) and finished up with chest raises and crunches. Very pleased.

Long hike tomorrow and then WO’s on Sunday/Monday.

Weight: 
I weighed 167.6 this morning. Lowest of year/cut I think. Feeling good. Strength still holding very well. Feel like I’m even getting stronger on some lifts.

Wednesday, May 24, 2017

Wed 5/24 - Upper

Workout: Golds
(75#DBInc)3x10
(80#DBRow)3x8
(70#IsoShldr)2x8
(#13PullDn)2x8
(73#RopeExt)12,10
(35#Inc/HCurl)10/10
(115#RDeltFly)2x10
(Crunch)20,15,15
(145#Fly)12

42 + 7 = 49 mins

Quick WO over lunch. Started with incline and DB rows. Incline felt good, strong, smooth. A week ago, same basic WO incline at same weight was 10,10,8. So, 3x10 was good. I don’t take these mid-week WO’s in big deficit very close to failure. Hadn’t done DB rows in a long time, felt pretty good. Then I did iso shoulder press 15#’s heavier than last week with pulldowns on the machine at Golds I like so much.  Next were rope extensions with incline/hammer curl combo. Finished up with rear delt flys, chest fly’s and crunches. Great activation in abs today. Very nice WO.

Weight:
I weighed 169.2 this morning. Weight is slightly higher this week. Not sure why.

Monday, May 22, 2017

Sun 5/21 - Upper (heavy) - Very good strength this late in diet

Workout: Snap Fitness
(80#DBInc)11,10,7,65x8,60x9
(220#PullDn)9,8,7,165x10
(135#ShldrPress)3x8
(160#SeatRow)3x8
(80#Skulls)11,8,40x12
(80#EZCurl)2x8,35Hx12
(45#RDelt)2x10
(60#Crunch)2x10
(205#Fly)12,10,130x10
(Crunch)2x15

68 + 10 = 78 mins

Didn’t feel motivated or refreshed this morning like I thought I should after light WO and some food yesterday. I didn’t have great expectations for the hard WO this morning. Started with incline and pulldowns. Incline was great the first 2 sets. Kind of died on the 3rd and got 8 reps with last rep needed an assist. Calling it 7 reps. Then we raised the steepness of the incline and did 2 back-off  sets that didn’t feel much like back-off sets :).  I went really heavy on pulldowns and worked hard for 3 sets, plus a back-off set.  Really pleased with first set of exercises.  Good work.  I do wish I could go heavier on incline. My R shoulder prevents me from being able to really get heavier DB’s in place without a lot of pain, but ideally I’d be using 85-90#DB’s in the 6-8 rep range, not 80#’s with first two sets of 11,10.  Happy I’m still able to do that though.

Then we did machine shoulder press and seated rows. I went heavier than I have on shoulders and got good reps. I don’t like the seated row machine at Snap. Feel like it’s all arms for me. Would’ve rather done BOR, but was a bit worried about lower back with yard work and a lot of bending over yesterday and coming up after today’s WO.  Next we did skull crushers for 2 sets, plus a drop set. Killer. That was paired with 2 heavy sets EZ bar curls and a set of hammer curls.  Next were rear delts and heavy weighted crunches. Finished up with fly’s for 2 heavy sets and a drop set, and body weight crunches. This is the heaviest I’ve gone on chest fly’s and was very pleased.

Weight: 
I weighed 172.6 this morning after big sushi dinner last night. Very pleased right now with weight loss and ability to retain strength. This far into a diet I’ve normally lost pressing strength. I attribute it to slower weight loss due to weekly weekend refeeds, and I have not been overdoing it on volume or frequency.  I think I normally tend to grind myself into the ground when I’m dieting, thinking that working harder and as frequently will help.  It doesn’t.

Sat 5/20 - Upper (quick stimulation WO)

Workout: Snap Fitness
(65#DBInc)2x12
(InvertRow)2x12
(160#PullDn)2x10
(110#ShldrPress)2x10
(65#OHTri)2x12
(60#EZCurl)10,35Hx10
(115#RDeltFly)2x15
(RevCurnch)2x15
(20#ChestRaise)2x12
(Crunch)2x12

27 + 6 = 33 mins

Quick WO this morning just to get some stimulation and begin a bit of a refeed. Really just prep for tomorrow’s WO. Started with incline and inverted rows for 2 sets. Then pulldowns and machine shoulder press.  Next were overhead triceps extensions and curls. Triceps are still problematic for my R elbow. Finished up with a combination of rear delts, chest raise and ab work. Quick inand out in just over half an hour.  Did a bunch of yard work after the WO and then hit a new sushi place for dinner. Made to order, all you can eat. I was skeptical, but it was really good sushiand all you can eat for a very good price. Not quite as good as New Zealand Cafe, but close.  Good option for when NZ Cafe gets crowded.

Weight: 
I weighed 167.6 this morning. Feeling good.

Wednesday, May 17, 2017

Wed 5/17 - Upper

Workout: Golds
(75#DBInc)10.10,8
(155#BOR)3x9
(55#IsoShldr)2x10
(#13PullDn)2x9
(73#RopeExt)10,58x12
(70#EZCurl)2x10
(10#RDelt)2x12
(Crunch)3x12
(23#ChestRaise)2x10
(RevCrunch)3x15

38 + 12 = 50 mins

Chest/back warmup and 3 sets reverse crunches.  Then DB Incline and BOR for 3 sets. Then iso shoulder press with pulldown machine.  Then 2 sets rope extensions and EZ bar curls. Elbow is still bothering me so one heavier set and one lighter on short rest.  Then I did rear delt fly’s, crunches and chest raises.  Pretty good WO. I was huffing and puffing during incline/BOR. That superset takes a lot out of me, especially when dieting fairly hard.

Weight: 
I weighed 169.0 this morning.

Monday, May 15, 2017

Sat 5/13 - Upper

Workout: Snap Fitness
(80#DBInc)10,9,7,70x8
(220#PullDn)8,8,7,6
(130#Shldr)9,8,7
(InvertRow)3x10
(80#OHTri)10,65x12,10
(80#EZCurl)8,6,35Hx12
(130#RDelt)15,12
(60#Crunch)2x10
(190#Fly)12,10,115x10
(Crunch)2x15
(RevCrunch)3x10

63 + 10 = 73 mins

Warmed up chest and back and did 3x10 reverse crunches during warmup.  Then started with incline and pulldowns. First 2 sets of incline felt really good. 3rd set was feeling really strong through 5 reps and just died. Dropped to 70#’s and it felt heavy. Heavy pulldowns were good; very hard. I think the latter sets are a function of dieting and not having energy for the latter sets. Then we did shoulder press and inverted rows. Worked hard on both.

Next we did overhead triceps and heavy curls. 80# triceps really bothered my R shoulder, so I dropped the weight and tried to keep rest on the short side. Still good work here. Heavy curls were tough for 2 sets and then a set of hammer curls.  Next was 2 sets rear delt fly’s and 2 sets heavy crunches. Finished up with 2 sets chest fly’s and 2 sets body weight crunches. Good WO.

Weight: 
I weighed 168.4. Feeling good

Friday, May 12, 2017

Wed 5/10 - Upper

Workout: Golds
(80#DBInc)10,9,65x8
(155#BOR)3x8
(55#IsoShldr)2x8
(#13PullDn)2x8
(73#RopeExt)11
(60#EZCurl)12
(115#RDelt)2x10
(Crunch)2x15
(145#Fly)10
(CaptChair)3x10

35 + 10 = 45 mins

Quick WO over lunch. Warmed up chest and back and did 3 sets leg raises in the Captain’s Chair while warming up. Incline went fairly well, had to work HARD for the last rep on first 2 sets. Raised the angle of incline and did a “back-off” set that felt really heavy and only got 8 reps. Supersetted these with BOR’s which were good.  Then I did 2 sets each of iso-shoulder press and pulldown machine. Next I did a set of rope extensions and EZ bar curls. Rope extensions killed my R elbow. Finished up with some rear delt fly’s, chest fly’s and body weight crunches.

Weight: 
I weighed 168.8 this morning. Getting there…

Monday, May 8, 2017

Sun 5/7 - Upper

Workout: Snap Fitness
(80#DBInc)10,10,8,7
(205#PullDn)4x8
(135#ShldrPress)3x8
(InvertRow)3x10
(80#Skulls)10,7,40x10
(80#EZCurl)2x8,35Hx10
(45#RDelt)2x10
(60#Crunch)2x10
(190#Fly)10,8
(Crunch)2x15
(RevCrunch)3x10

63 + 10 = 73 mins

Did a ton of work in the yard yesterday hanging lattice under the deck and shed. Looks great, but lower back was trashed by the end of the day and still tight this morning.

Started with incline and pulldown superset. Incline was good. 4 sets controlled reps. Had an assist on last rep of last 2 sets. Glad I stuck with 80#DB’s all 4 sets. Heavy pulldownswere good. Then we did shoulder press machine with inverted rows. I went heavier than normal on shoulder press. Very good. Inverted rows were hard after heavy pulldowns.

Then we did skull crushers with curls. My R elbow has been bothering me and skulls were really painful. 2 heavy sets and a back-off. I went heavier on EZ bar curls than in a long time. 2 heavy sets and a set of hammer curls. Then I did rear delt raises with heavy weighted crunches. Finished up with chest fly and body weight crunches. I went heavier on fly’s then before and  felt good.  We did 3 sets abs during warmups.

Weight: 
I weighed 173.8 this morning. Much lighter than I thought I’d be considering the dinner we had last night. Ate at a new mediterranean place that was awesome, but a TON of food. Sarah and I were both in discomfort after the meal.  But my motto on weekends has been, “Eat like you mean it!”. And I did. :)

We went to the mall after dinner and Sarah tried on dresses.  Not the best idea we've ever had.

Wed 5/3 - Upper

Workout: Snap Fitness
(75#DBInc)3x10
(205#PullDn)3x8
(120#ShldrPress)11,10
(InvertRow)2x11
(130#RopeExt)11
(35#Curl)10
(55#Crunch)3x10,BWx15
(130#RDelt)2x12
(160#Fly)15

35 + 10 = 45 mins

Sick the last 2 days but feeling a bit better so did a quick WO. Nothing special, just getting some work in. I was pleasantly surprised that things went as well as they did given I was really sick Sun night, Mon and Tues. Wasn’t able to keep much down until Tuesday morning.  Felt nice to get a little work in after being so sedentary for 2 days.

Weight: 
I weighed 172.0. Weight fairly low, but that from being sick more than anything.

Sat/Sun 4/29-30 - Hiking Max Patch to Hot Springs

Sat 4/29 - Max Patch to campsite along the AT
Max Patch (253.9) to Old Road (266.9) trailside campsite. 13 Miles.
6 hours of hiking

Sun 4/30 - Campsite to Hot Springs, NC to Lovers Leap and back to Hot Springs.
Old Road (266.9) to Hot Springs (274.4) to Lovers Leap Rock (275.7) and back to Hot Springs (274.4).  10.1 Miles.
5 hours of hiking.

Total 23.1 miles
11 hours hiking

2 cases of Norovirus that hit late Sunday night and would be with us for several days. Not a fun ending to the trip.

Overall an awesome backpacking trip though. Wildflowers were out in full force and were absolutely beautiful in certain spots in the mountains. I've never seen anything like it before.  Max Patch bald was beautiful. The only disappointment there was that we started the hike with a 1/4 mile climb to the top and that was the best view of the whole trip right at the start.

We found a nice campsite right off the AT Saturday night and built a nice fire. We didn't have stones for a fire ring, so used a couple of big logs that I didn't think would burn.  Sarah did her best to light them on fire, and actually succeeded :)  New Big Agnes Fly Creek UL3 tent worked wonderfully. Great tent. Only wish it had side entry doors instead of at the head of the tent. Funny that it's a 3 person. No way 3 people are sleeping in that thing.  But as they say for tents, 3 sleeps 2, 2 sleeps 1 and one sleeps none.

Friday, April 28, 2017

Fri 4/28 - Upper (great late-week WO)

Workout: Golds
(80#DBInc)11,10,7,55x8
(155#BOR)3x8
(50#DBShldr)2x8
(#12PullDn)2x10
(80#OHTri)10,65x13
(35#Inc/HCurl)2x10
(18#RDelt)2x10
(55#Crunch)3x10
(140#Fly)2x10
(Crunch)2x12

48 + 10 = 58 mins

WO over lunch today. Warmups felt good, so I did 80#DB’s for incline. First set I got 11 reps; great! Most reps at this weight in a long while I believe.  Last rep wasn’t a grinder, but was hard. 2nd set I really wanted 10 reps and got it, but last rep was a bit of a grinder. 3rd set I was finished. Barely got 7 reps. I raised the angle of incline steeply and did a drop set with 55#’s and it was very good. Felt VERY heavy. DONE! I supersetted bent over rows with incline and had 3 very good sets.

Next I did 2 sets shoulder press with pulldown machine.  Then I did overhead triceps extensions with incline/hammer curl combo. My R elbow has been bothering me and the first set of triceps extensions was fairly painful, so I dropped the weight for the 2nd set on short rest. Still good work.  Then I did 3 sets heavy crunches with 2 sets DB rear delt fly’s. Finished up with 2 sets chest fly with 2 sets body weight crunches.  Very pleased with this WO at the end of the week of dieting and where my weight is.

Weight: 
I weighed 171.2 this morning. Plan was to eat slightly under maintenance this week. I’ve been under maintenance, but in a much larger deficit than planned. I’ll start re-feeding after this WO because we’re going on a backpacking trip this weekend and I’ll need the energy. Weight will surely spike by Monday. Can’t NOT eat a ton of carbs while backpacking.

Tuesday, April 25, 2017

Tue 4/25 - Upper

Workout: Golds
(75#DBInc)3x8P
(#14PullDn)3x8
(50#DBShldr)2x8
(135#IsoRow)2x10
(73#RopeExt)2x10
(70#Curl)2x10
(15#RDelt)2x10
(55#Crunch)3x10,BWx10
(140#Fly)2x10

37 + 10 = 47 mins

Quick WO over lunch. Incline felt a bit heavier than I thought it would. Reps were controlled and paused, but I think I was still feeling the WO’s from the weekend. Pulldowns on the machine were good. Love this machine.  Then I did shoulder press with 1-arm iso rows. Next I did rope extensions and straight barbell curls. Rope extensions bothered my elbow a fair amount. Have to stay on top of that.  Finished up with some heavy weighted crunches, rear delt fly’s and chest flys. Nothing special, but decent work.

Weight: 
I weighed 176.4 this morning. I was 180#’s Monday morning (yesterday) after weekend refeed. Overdid it. I’ve been dieting for about 6 weeks and got down to 167#’s last week. This week will be a bit of a diet break. I’ll still be under maintenance since I’ve been having weekend refeeds during the 6 weeks, but won’t diet as hard as I have been.

Sunday, April 23, 2017

Sun 4/23 - Upper Power

Workout: Snap Fitness
(85#DBInc)8,7,80x8,7,65x8
(170#BOR)4x7
(120#ShoulderPress)3x9
(190#PullDn)3x8
(85#OHTri)9,8,75x10
(60#EZCurl)13,11,40Hx10
(45#RDelt)2x10
(175#Fly)12,10
(50#Crunch)3x10,BWx10,10

53 + 10 = 63 mins

After refeed yesterday, goal of today’s WO is to go heavy and work hard. Started with incline/bent-over-row superset. Incline started well for first 2 sets just like last time with 85#’s. TodayI wanted to do 4 sets with 85#’s rather than dropping to 80’s. On the 3rd set, I couldn’t get the DB’s into place because of my R shoulder. I had to take a minute and then grabbed the 80’s. Barely got them into place. Did 2 sets with 80#’s and then raised incline angle and did a set with 65# DB’s. I was a bit disappointed, but this was still actually fairly good work. The BOR’s went well but definitely got heavy in the latter sets. Then I did shoulder press machine and pulldowns.

Next I did heavy overhead triceps extensions (2 heavy sets + a back-off set) with 2 sets EZ bar curls and a set of hammer curls. Next I did 2 sets heavy rear delt pulls with heavy weighted crunches. Then I did chest fly with more crunches. Good WO.

Weight: 
I weighed 176.0 this morning. Yikes, didn’t want to be quite that high.

Sat 4/22 - Upper Tension

Workout: Snap Fitness
(65#DBInc)2x10
(170#PullDn)2x10
(100#LegExt)2x12
(100#LegCurl)2x12
(CaptChair)2x10
(45#DBShldr)2x10
(150#SeatRow)2x8
(120#RopeExt)2x12
(35#Curl)2x10
(145#Fly)2x12
(10#RDelt)2x15
(Crunch)3x15

32 + 5 = 37 mins

Quick WO Saturday morning just to get some work in and prepare for high-carb refeed. Not much to say about the WO other than a few movements felt heavier than what I thinkthey should have. Probably just low energy from the diet.

Weight: 
I weighed 169.4 this morning. Feeling pretty good.

Thursday, April 20, 2017

Wed 4/19 - Upper (great WO!)

Workout: Snap Fitness
(80#DBInc)10,10,70x10P
(190#PullDn)10,10,pullupsx15
(50#DBShldr)2x10
(InvertRow)2x10
(80#OHTri)10,9
(60EZCurl)12,35Hx10
(130#RDeltFly(15,12
(45#Crunch)12,10,10,BWx15
(20#ChestRaise)10

41 + 8 = 49 mins

Evening WO with Sarah. I was debating on whether to go heavy or moderate today. I felt good during warmup, so I decided to go fairly heavy, but low volume. Want to go heavy this weekend.We started with incline and I got 2 great controlled sets with 80#DB’s and a back-off paused set with 70’s. First set felt easy. 2nd set went really well and back-off set felt great. Very pleased with these at this weight. Pulldowns were fairly heavy for first 2 sets. Two women were using the pulldown machine when we were up for our 3rd set, so we did a set of pull-ups. I did 15, which was great, especially after already doing 2 sets of heavy pulldowns. Great first superset of exercises.

Then we did shoulder press with inverted rows. Two sets of 10 on shoulder press was an improvement over last WO.  Then we did overhead triceps extensions with curls (1 EZ bar, 1 hammer curl).My right elbow didn’t feel great during tri extensions.  Then we did a combination of rear delt work, heavy crunches and a set of chest raises.  FANTASTIC WO. In and out in under 50 mins. Hit it hard, but with fairly low volume so I should be able to be ready for back-to-back WO’s this weekend. Plan is to do a moderate, low volume WO on Saturday, start refeed and hit it hard onSunday.

Weight: 
I weighed 170.6 this morning. Feeling very strong after last night’s WO for this weight and about 4 weeks into the diet.  As I write this (Thursday AM), I weighed 168.8 this morning. Definite refeed this weekend and then I might take a week at maintenance for a diet break and hopefully help my shoulder and elbow heal a bit.

Wednesday, April 19, 2017

Sat 4/15 - Upper

Workout: Snap Fitness
(80#DBInc)10,10,8
(190#PullDn)3x10
(50#DBShldr)3x8
(160#SeatRow)3x10
(130#RopeExt)2x10
(60EZCurl)2x10
(40#RDelt)2x10
(40#Crunch)3x10,BWx10
(175#Fly)12,10
(CaptChair)3x10

51 + 10 = 61 mins

Great WO today. Started with incline/pulldown combo. Great incline, controlled reps and pulldowns were good. Next was shoulder press and seated rows. My R elbow has been a little wonky today, so I did rope extensions instead of heavy overhead extensions. Not sure if it helped. Supersetted curls with triceps. Then we did rear delts and fly’s (2 sets each) with 4 sets of crunches.  We did leg raises in the Capt. Chair during warmups.

Maintaining strength very well so far while slimming down. Think I may have even gotten a little stronger based on incline and pulldowns today.

Weight: 
I weighed 172.2 this morning. Feeling strong, weight is coming down.

Wednesday, April 12, 2017

Wed 4/12 - Upper

Workout: Golds
(70#DBInc)3x10
(175#PullDn)3x8
(53#DBShldr)2x9
(155#BOR)2x8
(80#OHTri)2x12
(35#Inc/HCurl)2x11
(40#Crunch)3x10
(15#RDelt)2x12
(23#ChestRaise)2x10
(Crunch)2x12
(CaptChair)3x10

42 + 11 = 53 mins

WO over lunch today. Was debating about doing something moderate in weight or trying to go heavy with low volume. Didn’t feel like I had a lot of energy and this weekend was hard from a WO perspective, plus the diet made me stick with moderation. Incline was good. Not real heavy, but paused reps, so still got some good work in. Pulldowns were good. Then I did shoulder press with bent over rows. Both pretty good.  Overhead triceps extensions were good, although my R elbow was barking at me. Curls were OK. Heavy weighted crunches were good. Going to keep weight progression going here. Finished up with some rear delt, chest raises and body weight crunches. As has been the routine lately, I did leg raises in the captain’s chair during warmups.  Good WO. Really hungry and nothing but a bunch of protein in my future today :(

Weight: 
I weighed 173.4 this morning. Down from 180 Monday morning. Ate enough sushi Sunday night to feed a family.

Tuesday, April 11, 2017

Sun 4/9 - Upper (heavy)

Workout: Snap Fitness
(85#DBInc)8,7,80x8,8
(205#PullDn)4x8
(50#DBShldr)3x8
(135#BOR)3x8
(85#OHTri)9,8,65x15
(60#EZCurl)13,Hx10
(175#Fly)2x10
(45#RDelt)2x10
(20#ChestRaise)2x10
(35#Crunch)4x10

68 + 10 = 78 mins

Felt pretty good during warmup and no ill effects from yesterday’s WO, so I decided to go as heavy as I could. Started incline with 85#DB’s for 2 good sets and dropped to 80#’s for the 3rd and 4th sets. I would’ve liked to stick with 85’s for 4 sets, but getting them into place is hell on my R shoulder. I feel I’m plenty strong for the weight, but the shoulder just doesn’t like the heavy DB’s when getting them up from a real low position. Still very pleased with these. Supersetted incline with heavy pulldowns.  Next we did shoulder press with bent over rows. I started shoulder press with 55#DB’s for the first set, but I felt pain in my R shoulder so I dropped to 50’s for the last 2 sets. BOR’s were good - 2 underhand sets, 1 overhand.

Next we did heavy DB triceps extensions for 2 sets, plus a back-off set, combined with a set of EZ bar curls and hammer curls.  Then we did chest fly with heavy rear delt work. Finished up with chest raises and weighted crunches.  Very good WO. Hard work.

Weight:
I weighed 175.4 this morning, up from 171 yesterday. Continue refeed today and back to dieting Monday.

Sunday, April 9, 2017

Sat 4/8 - Upper

Workout: Snap Fitness
(65#Inc)2x12
(160#PullDn)2x12
(45#DBShldr)2x12
(InvertRow)2x12
(120#RopeExt)2x12
(Curl)2x10
(65#SLDL)2x10
(115#RDelt)2x15
(Crunch)4x12
(ChestRaise)2x10

30 + 10 = 40 mins

Morning workout at Snap Fitness. We’re hitting upper body Sat and Sun, so this WO was moderate weight, higher reps, short rests. In and out in 40 mins.  Nothing reallynoteworthy.  Getting through it after dieting hard all week. Refeed after the WO and then heavier/harder/longer WO on Sunday.

Weight:
I weighed 171.0 this morning. Nice. Lowest of year.  Refeed today starting after the WO.

Thursday, April 6, 2017

Thu 4/6 - Upper

Workout: Golds
(60#DBShldr)9,8
(155#BOR)2x10
(65#DBInc)2x10
(#12PullDn)2x10
(73#RopeExt)2x12
(70#EZCurl)2x11
(28#Crunch)3x12
(140#ChestFly)2x10
(110#RDFly)2x10

38 + 6 = 44 mins

WO over lunch. Went heavy on incline on Tuesday, so I started with shoulder press and BOR. Good reps on shoulder press at this weight for me and BOR felt really good. Gotta do these more often. Then I did incline with pulldowns. Incline felt good. Controlled, paused reps. Next I did rope extensions and EZ bar curl, 2 sets each. Both were good. Finished up with weighted crunches, chest fly’s and rear delt fly’s.  Quick, but very solid WO. Didn’t want too much volume because plan on working out this weekend too. Have to continue to be careful about volume on a diet.

Weight:
I weighed 173.4 this morning. Feeling good.  Macros during the week continue to be about 225-250g protein, 65g carbs, 15-20g fat.  About 1,300-1,400 cals.  Refeeds have been big on weekends. Once I pair those back, in a couple weeks, I should be in really good shape.  Keeping refeeds in now to help maintain strength and I have plenty of time to diet so there's no rush.

Tuesday, April 4, 2017

Tue 4/4 - Upper

Workout: Golds
(80#DBInc)10,9,8
(#14PullDn)3x8
(50#DBShldr)2x10
(135#IsoRow)2x10
(80#OHTri)11,10
(35#Curl)2x11
(20#Crunch)4x10
(15#RDelt)2x10
(CaptChair)3x10

37 + 11 = 48 mins

WO over lunch today. I was going to do push/pull today and tomorrow, but ended up deciding to just do an upper today. I plan to do a light upper Thursday and then a heavy WO on the weekend. I started with DB incline and the pulldown machine I like at Golds. I didn’t know how my shoulder would feel today and wasn’t necessarily planning on going as heavy as I did on incline. Felt pretty good during warmups and incline was really good. Pulldowns felt great. I hadn’t used this machine in a couple of weeks…I’d kind of forgotten about it.

Next I did should press with 1-arm iso rows. Both of these were good.  Then I did a combination of triceps, bi’s, rear delts and weighted crunches.  I did leg raises in the Captains Chair during warmups.  Very pleased with this WO.

Weight: 
I weighed 176.0 this morning.  Pretty good considering a 3-day weekend with Joe in town. Lowest I've been on a Tuesday since starting the diet.

Monday, April 3, 2017

Sun 4/2 - Upper

Workout: Snap Fitness
(60#DBShldr)8,8,7,6,45x9
(180#SeatRow)4x8
(65#DBInc)3x10
(175#PullDn)3x10
(80#Skulls)11,9
(130#RopeExt)11
(Curls)35x11,60EZx10,Hx15
(20#Crunch)15,15,10,10
(70#FacePull)3x12
(160#Fly)13,10
(130#RDelt)15,10
(CaptChair)3x10

68 + 10 = 78 mins

Did a lot of eating while Joe was in town. Had some good meals out (Food Truck Friday, 7th street market, Cabo Fish Taco).  Went to the gym in the AM after Joe left for a good WO with Sarah. Started with my normal warmup routine with leg raises in the Captains Chair.  I like doing this lately to get some ab work in while warming up.

My R shoulder has been troubling me a bit more lately, so I started the WO today with shoulder press instead of incline to give it a bit of a break from heavier pressing.  Did 4 good sets of shoulder press, plus a back-off set.  Combo’d these with heavy seated rows.  Then we did incline with pulldowns. Incline was good with real controlled reps. Even though this was lighter, still very good work I think.

Then we did 2 set skull crushers and a set of rope extensions with a combination of curls (incline curls, ez bar curls, hammer curls).  Then we did 4 sets of crunches with a combination of face pulls, chest  fly and rear delt fly’s.

Weight:
I weighed 176.4 this morning. Much lighter than I thought I’d be on Sunday and a long weekend.

Fri 3/31 - Upper

Workout: Snap Fitness
(70#DBInc)2x12
(175#PullDn)2x10
(50#DBShldr)2x10
(InvertRow)2x12
(75#OHTri)2x10
(60#EZCurl)2x10
(15#RDelt)2x12
(Crunch)4x15
(160#Fly)2x15
(CaptChair)3x10

38 + 10 = 48 mins

Joe arrived last night for the weekend so we went to the gym very early this morning for a WO. Been dieting hard this week, so we kept volume on the light side, kept rests fairly short. Started with incline and pulldown combo. Then shoulder press with inverted rows.  Then we did overhead triceps extensions with EZ bar curls. Finished up with some rear delts, abs and chest fly’s.

Started this WO with leg raises in the Capt Chair during warmups. Good.

Weight: 
I weighed 173.2 this morning. Feeling good. A ways to go, but at this time I’m in good shape for my target.

Wednesday, March 29, 2017

Wed 3/29 - Upper

Workout: Golds
(80#DBInc)10,9,8
(180#SeatRow)3x8
(50#DBShldr)2x8
(160#PullDn)2x8
(73#RopeExt)11,10
(35#Inc/HCurl)10,10
(CaptChair)2x11
(25#Crunch)3x10
(40#RDelt)2x10

40 + 10 = 50 mins

Early morning WO at Golds before work. Started with incline/seated row superset. Incline really good even though R shoulder was painful getting DB’s into place to start pressing. Pulled/tweaked something in my R lat during rows, but wasn’t too bad.  Next I did shoulder press with pulldowns. Next I did rope extension, incline/hammer curl combo and leg raises in the captain chair. Finished up with some rear delt work and weighted crunches.  Solid WO.

Weight: 
I weighed 174.8 this morning.

Monday, March 27, 2017

Sun 3/26 - Upper - Power

Workout: Snap Fitness
(80#DBInc)9,8,7,75x8
(210#PullDn)4x6
(55#DBShldr)8,7,7
(190#SeatRow)3x8
(85#OHTriExt)9,8,8
(Curl)35x10,Hx12,60#EZx10
(30#ChestRaise)2x10
(40#RDelt)2x10
(160#Fly)2x10
(30#Crunch)4x10

72 + 10 = 82 mins

Started with DB Incline and pulldowns. Incline was pretty good, but the bench at snap fitness is narrow and at a fairly steep angle so I have a hard time getting heavy DB’s into place. The bench at Golds in much better. Got 3 good sets and dropped to 75#’s because my R shoulder wasn’t feeling very happy. Pulldowns were heavy! I went heavier on shoulder press than normal and got good reps. Combined these with seated rows.  Then we did overhead triceps extensions with curls. I bumped the weight on triceps; heavy but good. For biceps, I did a set of incline curls, hammer curls and ez bar curls. Liked this combo.  Next I did chest raises (heavier than normal), rear delt DB raises and chest fly’s. Finished up with 4 sets of weighted crunches.

Good WO and I didn’t feel too fatigued from yesterday’s WO, which means I didn’t over do it yesterday.

Weight: 
I weighed 177.2 this morning after refeed yesterday.

Sat 3/25 - Full Body - Tension

Workout: Snap Fitness
(60#DBInc)2x12
(160#SeatRow)2x12
(45#DBShldr)2x10
(150#PullDn)2x10
(205#LegPress)2x12
(70#SLDL)2x12
(CaptChair)2x10
(120#RopeExt)2x15
(30#Curl)2x10
(Crunch)2x10
(115#RDFly)2x15
(115#Fly)15

38 + 6 = 44 mins

Tension type WO this morning followed by refeed weekend and power WO tomorrow morning. Tension WO is moderate weight, controlled reps, fairly short rests, nothing to failure. Calling this full body, but very little leg work. Knees just don't handle it well.

Started with incline and seated row superset. Next was shoulder press with pulldowns. Then leg press, SLDL and Capt Chair leg raises. Next was rope extensions, curls and crunches.  Finished up with rear delt fly’s and a set of chest fly’s.  Felt good. Primed the pump for refeed and a heavy WO tomorrow.  Ideally, would like more than 24-hours before between these 2 WO’s, but doing best I can with available schedule.

Weight: 
I weighed 174.0 this morning.

Thursday, March 23, 2017

Thu 3/23 - Upper

Workout: Golds
(60#DBShldr)3x8
(180#PullDn)3x8
(65#DBInc)2x9
(140#SeatRow)2x8
(25#ChestRaise)2x10
(80#OHTri)12,11
(70#EZCurl)12
(CableCrunch)2x10
(15#RDelt)2x10
(35#Crunch)2x12

40 + 7 = 47 mins

Started WO today with shoulder press instead of incline today to change the movement pattern focus a bit. Planned on doing 50#DB’s on shoulder press, but I’ve been doing that after incline, so I bumped up to 60#DB’s. Good weight, 65#DB’s would’ve been too heavy. Supersetted shoulder press with heavy pulldowns. Then I did incline, seated row and chest raise combination. Incline was controlled, paused reps. Felt good. 8-9 reps here was definitely work. I did seated rows with a straight bar with underhand grip. I wanted to do chest raises because I hadn’t done them in a while. Next I did overhead DB triceps extensions with cable crunches and a set of EZ bar curls. Finished up with some more crunches and rear delt work. Solid WO.

Just checked my log. That shoulder press with 60# DB’s was a lot better than I thought, especially since I haven’t done that as a main heavy movement for several months. Very nice!

Weight: 
I weighed 174.6. Feeling pretty good.

Calories are 1,200-1,400 a day with ~245g protein.  Do the math. There's not a whole lot else besides protein. Some fish oil, broccoli and spinach. My one comfort food I can't give up for the duration of the diet is fat free greek yogurt with 30g of fiber1 every night. That's under 25g carbs though.

Tuesday, March 21, 2017

Tue 3/21 - Upper

Workout: Golds
(80#DBInc)10,9,8
(180#SeatRow)3x8
(50#DBShldr)2x8
(160#PullDn)2x9
(73#RopeExt)12,11
(35#Curl)2x11
(CaptChair/20#Crunch)2x10/10
(15#RDelt)2x10

35 + 10 = 45 mins

Wanted to work out yesterday to take advantage of energy from eating a lot over the weekend, but just didn’t have time, and to be honest, just wasn’t feeling motivated at all to hit the gym.  I only ate about 1,200 calories yesterday, so I was hoping I’d still be able to have a good WO today.  It turned out to be very good. Short, but sweet.

Started with DB incline and seated row superset. I was surprised I got 10 reps first set. 2nd set I’m pretty sure I could’ve gotten another 10 reps, but it might have turned into more of a grind on the last rep, so I stopped at 9. Got a solid 8 on the last set. Very pleased. Rows felt good.  Next I did shoulder press with pulldowns. Finished up with a combination of triceps, biceps, abs and rear delt work. Solid work in 45 mins.

Weight: 
I weighed 177.2 this morning, down from 182.6 yesterday. Big spike in weight after hiking/carbing weekend :)

Sat/Sun 3/18-19 - Hiking

Went to Pisgah National Forest this weekend and stayed at the Davidson River Campground. Saturday we hiked the Black Mountain Trail - 10 miles.
Sunday we hiked Looking Glass Rock Trail - 6 miles.

Nice campground. Not quite as nice as Cades Cove, but it was close to town which was convenient.

Friday, March 17, 2017

Fri 3/17 - Upper

Workout: Snap Fitness
(75#DBInc)3x10
(175#SeatRow)8,8,10
(50#DBInc)2x8
(175#PullDn)2x10
(130#RopeExt)2x11
(35#Curl)2x11
(25#Crunch)3x10
(130#RDelt)2x12

32 + 6 = 38 mins

Stuck to diet well the last 3 days. Feeling good this morning. I got in a quick WO after work today. Started with incline and seated row superset. Both felt good. I was expecting this to be harder since i’m not used to dieting at all. Still had very good strength. Next I did shoulder press with pulldowns. Finished up with a combination of rope extensions, curls, weighted crunches and rear delt fly’s. Pleased. In and out in under 40 mins including warmup. Kept volume right where it should be.

Weight: 
I weighed 174.4 this morning, down from 183.2 on Monday.  Hiking this weekend and a lot more food on the agenda. Weight will spike big time.

Wednesday, March 15, 2017

Wed 3/15 - Upper (and diet starts)

Workout: Golds
(80#DBInc)9,9,8
(180#PullDn)3x9
(50#DBShldr)9,8
(160#SeatRow)2x8
(25#Crunch)3x10
(80#OHTri)11,10
(35#IncCurl)11
(CaptChair)2x10
(15#RDelt)2x10

36 = 9 = 45 mins

Started RFL-like diet on yesterday. Yesterday macros were protein:214 (too low), carb:58, fat: 17, calories: 1,245.  This diet will have more diet breaks for backpacking trips, but diet days will break down something like the following:
Protein: 250+g
Carbs: 50-60g
Fat: 20g
Calories: 1,500

Maintenance calories for me right now is about 2,700, so I’ll be in a 1,200+ calorie daily deficit.

First WO on the diet has always been really good, and today was no exception. Heavy steep DB incline and heavy pulldowns were both very good for 3 sets. Next I supersetted shoulder
press, seated rows and weighted crunches. Shoulder press was good as well. Next I did 2 sets overhead triceps extension (good) and 1 set incline curls. Finished up with some leg
raises in the captain’s chair and some rear delt work.  Very solid WO.

WO’s while on the diet will be less frequent, less volume, and I’ll try to keep things at least moderately heavy. In the past, I’ve felt good when starting a diet and pushed things
really hard with too much volume and frequency because I was feeling good. This time, I’m going to try to stick to the lower frequency and volume while trying to maintain weights used.
This diet will be different because I’m also going to be doing some backpacking during it, so I’ll need to take diet breaks on those days and eat a lot more so I don’t crash on a
mountain somewhere and have Sarah carry me out :-D

Weight: 
I weighed 177.2 this morning, down from 183.2 on Monday.

Monday, March 13, 2017

Sun 3/12 - Pull

Workout: Snap Fitness
(Pullups)4x10
(130#Pulldn)1x10
(InvertRow)3x10
(CircleCrunch)3x10
(75#SLDL)3x10
(RevCrunch)3x10
(40#RDelt)3x10
(35#IncCurl)10,7,Hx10
(200#CableRow)2x10
(115#RDeltFly)2x10

60 + 5 = 65 mins

Started with pull-ups and did 4x10. None of them felt easy, so I was a bit surprised I got 4x10. Followed it up with a set of pulldowns. Next we did inverted rows with circle crunches. Up next was DB SLDL and reverse crunches.  Then I did rear delt raises with curls. Curls were 2 sets incline curls, 1 set hammer curls. Finished up with standing cable rows and rear delt fly’s.

Weight: 
I weighed 182.0 this morning.

Sat 3/11 - Push

Workout: Snap Fitness
(80#DBInc)9,8,70x10,9
(210#LegPress)3x10
(CaptChair/Crunch)3x10/10
(50#DBShldr)3x8
(50#Pullover)3x8
(80#Skulls)3x10
(100#LegExt)2x15
(65#OHTri)2x10
(20#ChestRaise)2x10

66 + 10 = 76 mins

Started with steep angle incline. The bench at Snap Fitness is steeper than at golds, so same weight is harder.  First set was good. Very controlled reps with slow negatives. 2nd set I had a bit of a hard time getting the R DB in place and strained shoulder a bit. Another good controlled set though. 3rd set, R shoulder wasn’t having any bit of getting DB up and I got stuck. Startedover after a rest and dropped to 70#DB’s. Good controlled reps for 2 more sets. Disappointed I couldn’t get more sets with 80’s, but still very good work.

Next we did leg press with abs. Then shoulder press with pullovers. Pullovers felt heavy supersetted with shoulder press.  Then we did skull crushers with leg extensions. Finished up with some overhead triceps extensions and chest raise. Triceps extensions hard after skull crushes.  Good push day.

Weight:
I weighed 178.2 this morning.

Wednesday, March 8, 2017

Wed 3/8 - Upper

Workout: Golds
(80#DBInc)10,9
(180#PullDn)2x10
(65#DBInc)2x9
(160#VBarPull)2x10
(45#DBShldr)2x10
(80#DBRow)2x8
(RevCrunch)2x15
(80#OHTri)11,9
(35#Curl)2x11
(Crunch)2x12
(15#RDeltFly)2x10

43 + 9 = 52 mins

Started with fairly heavy steep angle incline and heavy pulldown superset. Great incline reps and paused the last rep in each set. Very controlled. Great for this weight. Then I raised the angle of incline even further and did 2 sets combined with close grip pulldowns. Having the angle this steep was hard on my R shoulder getting the DB’s in place and moving on the first rep, but after that felt pretty good. Next I raised the angle of the bench to 90 degrees and did shoulder press with DB rows and reverse crunches. These first movements were a great WO. Then I finished up with a combination of overhead triceps extensions, curls (1 set incline curls, 1 set hammer curls), crunches and rear delt fly’s.  Very good WO. Moved at a quick pace. I was huffing and puffing and had to take a few longer rests during this WO.  Don’t think I’m in very good cardio shape despite a lot of hiking.

Weight: 
I weighed 177.8 this morning, down 7 pounds from the bloated Monday.

Mon 3/6 - Upper

Workout: Golds
(75#DBInc)11,10,10
(160#SeatRow)3x10
(50#DBShldr)2x8
(23#ChestRaise)2x10
(160#PullDn)2x8
(73#RopeExt)2x12
(40#RDelt)2x10
(CaptChair/Crunch)2x10/10

34 + 8 = 42 mins

A lot going on at work so quick WO’s this week. Started with steep incline and seated row superset. Fairly short rests. Paused reps on incline. Next I did shoulder press, pulldown and chest raise combo. Finished up with rope extensions (very good today), rear delt and good ab combo.

Weight: 
I weighed 184.8 this morning. Really bloated after a weekend camping, hiking, eating lots of carbs.

Sat & Sun 3/4-3/5 - Camping and Hiking

Saturday, 3/4 - Woke up and drove from Pigeon Forge to cades cove, drove a loop around the cove, set up camp and then went on a hike to Rocky Top.  We started off on the wrong trail and added 3.5 miles to our hike. Ended up being 6.5 hours and between 15-16 mile.  The last 1.5 miles up to Rocky Top were steep, and hard after climbing for about 4 hours.  Had the top to ourselves for a while and had lunch overlooking the mountains, Fontana Lake and Cades Cove.  Beautiful day.  Hike down was 2:15 (much faster), but all down hill and my knees were barking by the end.

Sunday, 3/5 - Camped at Cades cove Saturday night and cooked an awesome beef/broccoli/rice dish over the campfire.  It got down into the 20's, but we were plenty warm with the fire and in our tent.  Sunday we made eggs and grilled flatbread for breakfast, packed up camp and drove to Elkmont in the Smoky's.  There was a resort there in the 1920's with vacation homes/cabins.  They've fallen into disrepair and the park service is beginning to tear most of them down starting tomorrow, 3/6.  So, it was our last chance to ever see them.  We took lots of pictures.  It was once a place of millionaire's mountain retreat homes. It's neat and must have been a wonderful place many years ago.  When the GSMNP was formed, the homeowners were given a lease on the properties until 2001, then had to vacate.  Some of the cabins will be restored and kept, most will be bulldozed.

We hiked Jakes Creek trail to Cucumber Gap trail to Little River trial to make a loop of about 7 miles.

Friday, March 3, 2017

Fri 3/3 - Upper

Workout: Golds
(70#DBInc)3x10
(160#PullDn)3x10
(45#DBShldr)3x10
(160#SeatRow)3x10
(20#ChestRaise)2x10
(80#OHTri)11,10
(30#Inc/HCurl)1x12/12
(CircleCrunch)2x10/10
(13#RDeltFly)2x10

31 + 7 =  38 mins

Very little time for WO today. Started with steep incline and pulldown superset. 2 min rests between sets. Started fairly comfortable, got hard by the end with short rests. Next I did shoulder press with seated rows and chest raise. Short rests again. I finished up with a combination of overhead triceps extensions, incline/hammer curl combo, circle crunches and rear delt flys.  I was huffing and puffing moving through these exercises fairly quickly.  Good work in short time.

Weight:
I weighed 178.0 this morning.

Wednesday, March 1, 2017

Wed 3/1 - Upper

Workout: Golds
(75#DBInc)3x10
(180#SeatRow)3x8
(50#DBShldr)9,9,7
(160#PullDn)3x8
(55#Pullover)2x10
(35#DBCurl)10,8
(73#RopeExt)11,9
(40#RDelt)2x10
(CaptChair)3x10

44 + 10 = 54 mins

Started with steep angle incline at a moderate weight for three good sets. Worked hard for these. Supersetted with heavy seated rows. Then I did shoulder press with pulldowns. Rests were just over 2 mins and by 3rd set the shoulder press felt really heavy. Next I did pullovers (bumped up weight) with incline DB curls. Curls felt heavy, most likely from heavy rows. Finished up with rope extensions, rear delt raises and captain chair leg raises.  Solid.


Weight: 
I weighed 179.2 this morning.

Monday, February 27, 2017

Sun 2/26 - Upper

Workout: Snap Fitness
(80#DBInc)3x8,70x10+45x10
(165#BOR)4x8
(50#DBShldr)9,9,7
(175#PullDn)3x8
(50#Pullover)2x10
(60#PCurl)2x12
(140#RopeExt)3x10
(145#RDeltFly)3x10
(CaptChair/Crunch)3x10/10

70 + 10 = 80 mins

Started with steep angle incline and reps were fairly good at 3x8, but I never really felt like I was in a groove. Right shoulder kinda wonky, unstable. Dropped to 70#’s for last set and then did an immediate drop set at 45#DB’s. Brutal.  Good work overall. Supersetted with bent over rows.  Tough superset, both being fairly heavy for me.  Next we did shoulder press and pulldowns.

Then we did pullovers and curls. I mixed it up and did preacher curls with the EZ bar today. I’ve been doing mostly DB work lately.  Then we did a triple-set of triceps, rear delt fly’s and a leg raise (Capt. Chair) and crunch combo.  Solid WO.


Weight: 
I weighed 181.0 this morning.

Friday, February 24, 2017

Fri 2/24 - Pull Day (Great Pullups - 17 first set)

Workout: Golds
(Pullups)17,11,11
(135#BOR)4x8
(40#RDelt)3x10
(CaptChair)3x10
(33#Inc/HCurl)2x10/10
(13#RDelt)2x10
(RevCrunch)15,11,11

50 + 5 = 55 mins

Pull WO over lunch. Started with pull-ups. Hadn’t done them in a while and planned on doing 3x10. They felt easy, so I did 17 on first set. I had to work pretty hard on 16, really hard on #17. Next 2 sets were tough at 11 reps each. Forearms and elbows tight.  Very nice work, especially for not doing pull-ups lately.  I felt my back was getting pretty strong, and this is a good indication that I could do that many while not doing them frequently. Next I did bent over rows. Not real heavy. 135#’s was plenty for me after pull-ups. Did 4 sets though and felt good.

Next I did rear delt DB raises with leg raises in the captain’s chair. Then I did incline/hammer curl combo with rear delt fly’s. Finished up with some reverse crunches. Nice WO.

Weight: 
I weighed 177.6 this morning.

Thu 2/23 - Push Day

Workout: Golds
(75#DBInc)2x8
(65#DBInc)2x8
(50#DBShldr)2x8
(23#ChestRaise)2x10
(80#OHTri)12,11
(CaptChair)2x10
(Crunch)2x12/12
(65#RopeExt)2x10
(Crunch)2x10

34 + 8 = 42 mins

Quick push WO over lunch. Started with DB incline for 2x8 paused reps. Raised angle of incline for 2x8 paused reps. Raised incline to vertical for 2x8 shoulder press, supersetted with chest raises.  All these sets were on 2 mins rest.  Good work.  Next I did overhead triceps extension with captain chair leg raises and crunches. Great reps on triceps. Finished up with some rope extensions and more crunches.  Great work in fairly short time.

Weight: 
I weighed 177.8 this morning.

Thursday, February 23, 2017

Tue 2/21 - Upper

Workout: Snap Fitness
(80#DBInc)4x8
(210#CableRow)4x10
(120#ShldrPress)3x10
(175#PullDn)3x8
(80#OHTri)2x10
(35#Inc/HCurl)10/10
(145#RDeltFly)3x10
(10#Crunch)2x12/12
(20#ChestRaise)2x10

50 + 10 = 60 mins

Upper WO with Sarah after work at Snap Fitness. Started with steep angle incline. Bumped weight up to 80#DB’s. Haven’t gone this heavy on steep incline in a couple years. Didn’t think I’d get 4x8, but did. Right shoulder wasn’t very happy, but I was very pleased. Good work. Supersetted these with standing cable rows. Then we did shoulder press supersetted with pulldowns. I’ve been doing pulldowns at a moderate weight, but really controlling it and trying to get a good squeeze.

Next we did overhead triceps extensions. I bumped up to 80#DB and got 2 sets of 10. Good work. Combined with 1 set of incline/hammer curl combo. Finished up with rear delt fly’s, crunches and chest raises.  Nice WO.

Weight: 
I weighed 178.8 this morning.

Sat/Sun 2/18-19 - Hiking (pics)

Sat 2/18 - VA 311 to McAfee Knob to Tinker Cliffs to Campbell Shelter - 14.5 miles. Incredible views.

Sun 2/19 - Campbell Shelter to VA 311 - 4.5 miles.  Got in car and drove 5 miles to Dragon's Tooth parking area. Hiked out and back to Dragon's Tooth overlook - 5 miles. Total 9.5 miles.

Total for weekend: 24 miles.  Incredible backpacking weekend.




Saturday, February 18, 2017

Fri 2/17 - Upper

Workout: Snap Fitness
(75#DBInc)3x10
(165#PullDn)3x10
(50#DBShldr)10,9,8
(210#CableRow)3x10
(135#RopeExt)2x11
(145#RDFly)2x11
(AbCircuit)x2
(35#Inc/HCurl)10/10


47 + 8 = 55 mins

Sarah and I went to Snap Fitness in the evening. 3rd WO since Monday and backpacking trip this weekend, so didn’t go real heavy on anything but still had a quality WO. Started with steep angle incline for 3 good sets of controlled reps. Slow negative and long pause on last rep. Steeper incline is feeling prettygood on my R shoulder once I get the DB’s in place. That’s the downside though. The steeper the incline, the harder it is to get heavier DB’s up into place.Supersetted incline with pulldowns. Next we did shoulder press with standing cable rows. I did 50#DB’s again today and got more reps than last WO and on fairly short rest.

Next we did rope extensions with rear delt fly’s and the ab circuit. I went heavier on rear delt fly’s than normal by 15#’s. Ab circuit was leg raises, front plank, side planks, circle crunches. Finished up with 1 set of incline/hammer curl combo.

Weight: 
I weighed 176.8 this morning.

Wednesday, February 15, 2017

Wed 2/15 - Upper

Workout: Golds
(75#DBInc)10,10,9
(160#SeatRow)3x8
(50#DBShldr)3x8
(160#PullDn)3x8
(23#ChestRaise)2x10
(75#OHTri)13,12,11
(33#Inc/HCurl)11/11
(40#RDelt)2x10
(CircleCrunch)3x10/10
(15#RDelt)2x10

42 + 8 = 50 mins

My shoulder has been fairly painful for a couple weeks now. I had a decent run of a couple of weeks of good progress, but I think I need to change things up a bit, as well as backoff heavier weights. So, today I started with steeper angle incline as my main pressing movement. This felt really good, didn’t bother my shoulder much and really controlled the weight with some paused reps at the end of each set. Supersetted with underhand narrow grip seated rows. Next I did DB shoulder press with pulldowns and 2 sets of chest raises at the end. I’ve been doing 45#DB’s for this lately and today 50’s felt good.

Next I did a combination of overhead triceps extensions, incline/hammer curls, rear delt raises and circle crunches.  I only did 1 set of incline/hammer curls, because my elbows have been a bit wonky and that’s still 20+ reps. I was only planning on 2 sets triceps, but they felt really good today so I added a 3rd. Should bump the weight here. Finished up with a set of light rear delt fly’s.  Good work in fairly short time.

Weight: 
I weighed 180.4 this morning.

Monday, February 13, 2017

Mon 2/13 - Upper

Workout: Golds
(80#DBInc)10,9
(65#DBInc)2x10
(180#SeatRow)4x9
(45#DBShldr)3x10
(160#PullDn)3x8
(23#ChestRiase)2x10
(73#RopeExt)11,10
(30#Inc/HCurl)12/12
(45#RDelt)2x10
(Crunch)3x10/10
(10#RDelt)15

50 + 8 = 58 mins

Started with low incline for 2 good sets. I wanted to do a 3rd, but my R shoulder has been really bothering me lately and didn’t feel great at the end of each set. Raised the level of incline, dropped the weight and did 2 more good paused sets. Supersetted these with 4 sets of heavy seated rows. Then I did DB shoulder press supersetted with  pulldowns. I mixed in 2 setsof chest raises with the shoulder press the last 2 sets as well.

Next I did rope extensions with 1 set of incline/hammer curl combo. Then I did heavy rear delt for 2 sets, 1 light rear delt fly set with 3 sets of crunches.

Weight: 
I weighed 180.6 this morning. Ouch. Lots of eating in PA this weekend. I think I had 3 pieces of cake w/ ice cream each night, plus all kinds of other goodies.

Friday, February 10, 2017

Fri 2/10 - Upper

Workout: Snap Fitness
(75#DBInc)10,10,9P
(65#DBInc)2x10P
(175#PullDn)4x9
(AbCircuit)
(120#ShldrPress)3x10
(200#CableRow)3x15
(AbCircuit)
(130#RDeltFly)3x12
(35#Curl)11,10
(75#OHTri)12,9,9
(AbCircuit)

65 + 8 = 73 mins

I went fairly heavy on incline the last 2 WO’s so I went lighter today and did very controlled paused reps. 3 sets low incline, 2 sets steeper angle incline. Supersetted these with pulldowns. Then we did our first ab circuit. The ab circuit was leg raises, 1min plank, 30 sec side planks, circle crunches. Next we did shoulder press supersetted with standing cable rows. Then we did our 2nd ab circuit. Then we did rear delts, curls and triceps work followed by our final ab circuit.  Very good early morning WO.

Weight: 
I weighed 177.8 this morning.

Wednesday, February 8, 2017

Wed 2/8 - Pull Day

Workout: Golds
(165#BOR)10,10,10,8
(160#PullDn)3x10
(10#CircleCrunch)3x10/10
(95#CableRow)2x10
(40#RDelt)2x10
(30#Inc/HCurl)2x11/11
(10#RDelt)2x12

44 + 5 = 49 mins

Started with BOR. Last time I did 185#”s and got 2 sets of 6 reps and had to lower the weight. Today I went with 165#’s and did 4 good sets. Good weight for this and the rep range I wanted and I started every set at 3 min intervals, so rests weren’t all that long for a “heavy” compound movement. Next I did pulldowns supersetted with weighted circle crunches. Crunches were HARD with 10# plate on my chest. Then I did standing cable rows supersetted with rear delt raises. I’ve been trying to get heavier on rear delt, but 40#DB’s were more than heavy when supersetted with standing rows. Finished up with incline/hammer curl combo, supersetted with light rear delt fly’s. Good pull WO.

Weight: 
I weighed 176.8 again this morning.

Tuesday, February 7, 2017

Tue 2/7 - Push Day

Workout: Golds
(85#DBInc)8,8,7
(70#DBInc)8,8
(45#DBShldr)9,8
(23#ChestRaise)2x11
(25#Crunch)2x10
(73#RopeExt)11,9,65x9
(ButtRaise)3x15

40 + 9 = 49 mins

Started with incline. Warmup felt fairly good, but R shoulder is being a bit problematic. I’ll need to back off soon, but still really trying to make progress. So, I went to 85# DB”s which I normally save for the weekend. 3 good sets. Left side was ready to keep going on each set, but my R shoulder limited me. Raised the angle of incline and did 2 more sets with lighterweight. Then I raised incline to almost 90 degrees and did shoulder press supersetted with chest raise and weighted crunches. Finished up with rope extensions and butt raises.

Weight: 
I weighed 176.8 this morning.  Not bad after a weekend away.

Monday, February 6, 2017

Sat 2/4 - Upper (at Ida Lee)

Workout: Ida Lee
(80#DBInc)8,8,8,7
(60#DBInc)2x10P
(150#SeatRow)4x10
(45#DBShldr)3x9
(180#PullDn)3x8
(90#Skulls)8,80x10+40x12
(30#Inc/HCurl)2x10/10
(45#RDelt)2x10
(20#ChestRaise)2x10
(30#Crunch)4x12
(45#Pullover)2x11

83 + 9 = 92 mins

Sarah and I were in Leesburg for the weekend, so we went to Ida Lee to work out.

Started out with DB incline and did 4 good sets. I don’t really like the DB’s at Ida Lee and they felt awkward once I got heavier in my warmups. 80#”s felt heavier, but good work anyway. Then we increased the angle of incline and did 2 more paused sets. Supersetted these with seated row machine. Then we did DB shoulder press with pulldowns.  Next we did skull crushers, 2 working sets and a drop set. We supersetted these with incline/hammmer curl combo.

Then we did rear delt raises with chest raises and weighted crunches. We finished up with pullovers and more crunches.  Good WO.

Weight: 
I didn’t weigh myself this morning.

Wednesday, February 1, 2017

Wed 2/1 - Pull Day

Workout: Golds
(185#BOR)6,6,155x8,8
(#15PullDn)8,8,7
(80#DBRow)2x8
(25#Crunch)2x10
(43#RDelt)2x10
(CircleCrunch)2x10
(30#Inc/HCurl)2x10/10
(10#RDelt)2x15

44 + 6 = 50 mins

Chest was fairly sore from yesterday’s push WO! Started with heavy BOR (underhand grip) and did 2 sets of 6. This felt heavy and I tried not to cheat the weight up and tried to control the bar on the way down. I dropped the weight for 2 more sets of BOR. Next I did pulldowns and bumped the weight from #14 to #15. These were hard! I failed on the 8th rep of last set.

Next I supersetted DB rows with weighted crunches of r2 sets each.  Then I supersetted rear delt DB raises with circle crunches for 2 sets each.  Finished up with incline curl/hammer curl combo, supersetted with light rear delt fly’s. Good pull day.

Weight: 
I weighed 177.2 again this morning.

Tue 1/31 - Push Day

Workout: Snap Fitness
(75#DBInc)14,9
(65#DBInc)9,8,8
(45#Pullover)3x10
(20#ChestRaise)3x10
(120#ShldrPress)3x11
(RevCrunch)3x15
(75#OHTri)10,9,8
(Crunch)3x10
(120#RopeExt)11,10

54 + 8 = 62 mins

Push day with Sarah after work today. I went heavy on Sunday, so today was a lighter day. Started with DB incline and got 14 reps with 75#DB’s. Great! We kept rests fairly short today, so reps dropped significantly for 2nd set. Worked hard. Then we increased the angle of incline and did 3 more sets, again with fairly short rests. Next we supersetted DB pullovers with chest raises. Chest was on fire.

Next we supersetted shoulder press with reverse crunches. Then we did over head DB extensions for triceps supersetted with crunches. Finished up with a couple sets of rope extensions. I’m writing this the day after the WO, and my chest is SORE, which doesn’t really happen all that often.

Weight: 
I weighed 177.2 this morning.

Monday, January 30, 2017

Sun 1/29 - Upper

Workout: Golds
(85#DBInc)11,8
(70#DBInc)3x9
(210#PullDn)2x8,180x10,10
(120#Shldr)3x10
(175#Row)3x10
(80#Skulls)2x10
(50#PCurl)2x12
(35#HCurl)2x10
(120#RopeExt)13,10
(20#ChestRaise)2x12
(10#CircleCrunch)2x10
(130#RDeltFly)2x15
(CircleCrunch)2x10

76 + 11 = 87 mins

Upper WO today after a hike at South Mountains State Park yesterday. Started with DB Incline and pulldown superset. First set of incline was good, but R shoulder felt a bit unstable. Second set shoulder got a bit worse, so I raised the angle of incline and went lighter for 3 more good sets. Couldn’t risk another heavy set of incline. I went heavy on first 2 sets of pulldowns, then backed off for 2 more. Good work on both movements. Then we did shoulder press and seated rows.

Next we did skull crushers supersetted with preacher curl/hammer curl combo. I wanted a little more volume on triceps, so did 2 sets of rope extensions on short rest.  Then we did chest raises with weighted circle crunches. Finished up with rear delt fly’s and body weight circle crunches. Good WO.

Weight: 
I weighed 181.0 this morning.

Thursday, January 26, 2017

Thu 1/26 - Pull Day

Workout: Golds
(165#BOR)3x8
(#14PullDn)3x8
(95#CableRow)3x10
(28#Crunch)3x10
(40#RDelt)3x10
(40#HCurl)3x10
(95#RDeltFly)3x13
(10#CircleCrunch)2x10/10

46 + 6 = 52 mins

Pull day today. Started with bent over rows and increased weight from what I’ve done recently. Then I did pulldowns on the machine I like and upped the weight to #14. No idea what the weight equates to, but sets of 8 were hard.  Next I did standing cable rows with the whole stack. Like these and supersetted them with weighted crunches. Next I did rear delt rows and hammer curls with 40#DB’s. Planned on 2 sets, but was feeling pretty good so I added a 3rd. Finished up with some machine rear delt flys (3 sets) and 2 sets of weighted circle crunches.  Good amount of volume for a mid-week WO. Kept time short by keeping rest periods fairly short. Started every set on 3 min intervals.  Good WO.

Weight: 
I weighed 175.4 this morning.  Don’t want to go much lower than that right now. Trying to eat above maintenance, gain strength and be able to recover/grow. Won’t be too long before I want to start thinking about leaning out for the spring/summer.

Wednesday, January 25, 2017

Wed 1/25 - Push Day

Workout: Golds
(80#DBInc)2x10
(25#Crunch)2x12
(70#DBInc)2x10
(CircleCrunch)2x10/10
(50#DBShldr)9,45x8
(20#ChestRaise)2x12
(80#Skulls)11,9
(65#RopeExt)2x9

40 + 9 = 49 mins

Push day today.  Started with DB Incline for 2 good controlled sets supersetted with weighted crunches. Raised angle of incline and did 2 more sets with 2 sets of circle crunches. Raised the incline to 90 degrees and did shoulder press supersetted with chest raises. Finished up with skull crushers and rope extensions.  Good WO.

Weight: 
I weighed 176.2 this morning.

Monday, January 23, 2017

Mon 1/23 - Upper

Workout: Golds
(DBInc)70x13,75x10,10
(160#SeatRow)3x10
(60#IsoShldr)12,10,10
(#13PullDn)3x8
(73#RopeExt)2x10
(CircleCrunch)3x10/10
(40#HCurl)2x10
(45#RDelt)2x10
(20#ChestRaise)2x10
(100#RDeltFly)2x10

52 + 7 = 59 mins

I went heavy on Friday so today was a moderate weight pressing day. I started with steep angle incline and 70 was a bit too light at 13 reps so I bumped to 75#DB’s after the first set and had two more really good sets. Supersetted these with seated rows. Then I did iso shoulder press and pulldowns which were both good.

Next I did rope extensions, circle crunches and hammer curls superset. Then I did rear delt DB raises with chest raises. Chest raises are something new. It’s like a front delt raise, but you raise and pull across your body to work the upper chest more than front delt. Liked them.  Finished up with rear delt fly machine.  Good WO.

Weight: 
I weighed 178.2 this morning.

Sat 1/21 - High Knob hike

We woke up at 4am and drove to JMU to spend the weekend with Gregg. On the way, we realized we were going to be there early (probably before Gregg would wake up), so we detoured onto the Blue Ridge Parkway and saw an amazing sunrise. Clouds were below us in the valley as the sun came up.

We got to JMU and picked Gregg and Angie up and drove to George Washington National Forest 30-45 mins away and did the High Knob hike to the fire tower at the top of the mountain.  It was steep, and the gates to the park where the trailhead is located were locked. So it ended up being longer and steeper than I anticipated.  Gregg and Angie were troopers and did a great job. The 4 of us had lunch at the top by the fire tower.

About 8 miles and 4 hour round trip.

We all got cleaned up and went for a sushi dinner, then a game of Phase 10 back at our hotel room.  Great day all around.

Saturday, January 21, 2017

Fri 1/20 - Upper (awesome DB Incline w/ 85#DB's)

Workout: Snap Fitness
(85#DBInc)10,8,8
(70#DBInc)10,9
(205#PullDn)4x8,160x10
(120#ShldrPress)11,10,8
(160#SeatRow)3x8
(CircleCrunch)3x10/10
(140#RopeExt)10,10,9
(40#RDelt/HCurl)2x10/10

62 + 8 = 70 mins

Rare Friday evening WO. Started with DB incline and went heavier than I have in quite a while. I was hoping to get between 8 & 6 reps for 3 sets. Killed that! Felt awesome and reps were all controlled, even slightly paused last rep. Then we raised the angle of incline and did 2 more sets. These were really good controlled reps and worked hard on these sets. Best pressing in a long time. Need to back off because shoulder can’t handle this with any kind of frequency. We supersetted incline with heavy pulldowns for 4 sets, plus a back-off set.

Next we did shoulder press machine with seated rows. I was done by the 3rd set here. Next we did circle crunches with rope extensions. Circle crunches start easy, and get HARD quickly. Finished up with rear delt and hammer curl combo.  GREAT WO!

Weight:
I weighed 176.2 this morning.

Wednesday, January 18, 2017

Wed 1/18 - Upper

Workout: Golds
(70#DBInc)3x11
(75#DBRow)3x8
(30#IncFly)2x10
(PullDn)3x10
(ShldrPress)2x12
(25#Crunch)3x15
(73#RopeExt)11,8
(10#RDelt)2x10

33 + 7 = 40 mins

Quick Upper WO today. Started with steep angle incline. These felt really good. Very controlled reps with paused reps last rep or two of each set. I’d like to go heavier here, and certainly could, but it’s really tough on my R shoulder getting heavy DB’s into place. Supersetted these with DB rows. Again, controlled reps. They got heavy quick when not cheating the weight up. Then I raised the angle of the incline further and did 2 sets of DB fly’s. I haven’t done these in forever, and probably shouldn’t have. They’re really hard on my shoulder.  They felt good through 8 reps, and I should’ve stopped there. The last 2 reps were a bit painful.

Then I did 2 sets of shoulder press supersetted with 3 sets of pulldowns.  Finished up with rope extensions, abs and rear delt work.  Done in 40 mins including warmup. Solid work for such a short WO. I’ve been really pleased with pressing lately. I’ve got to fight the urge to go heavy and frequent.

Weight: 
I weighed 175.6 this morning.