Monday, February 27, 2017

Sun 2/26 - Upper

Workout: Snap Fitness

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.

I weighed 181.0 this morning.

Friday, February 24, 2017

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

Workout: Golds

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.

I weighed 177.6 this morning.

Thu 2/23 - Push Day

Workout: Golds

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.

I weighed 177.8 this morning.

Thursday, February 23, 2017

Tue 2/21 - Upper

Workout: Snap Fitness

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.

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

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.

I weighed 176.8 this morning.

Wednesday, February 15, 2017

Wed 2/15 - Upper

Workout: Golds

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.

I weighed 180.4 this morning.

Monday, February 13, 2017

Mon 2/13 - Upper

Workout: Golds

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.

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

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.

I weighed 177.8 this morning.

Wednesday, February 8, 2017

Wed 2/8 - Pull Day

Workout: Golds

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.

I weighed 176.8 again this morning.

Tuesday, February 7, 2017

Tue 2/7 - Push Day

Workout: Golds

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.

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

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.

I didn’t weigh myself this morning.

Wednesday, February 1, 2017

Wed 2/1 - Pull Day

Workout: Golds

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.

I weighed 177.2 again this morning.

Tue 1/31 - Push Day

Workout: Snap Fitness

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.

I weighed 177.2 this morning.