Wednesday, May 31, 2017

Wed 5/31 - Upper

Workout: Golds

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.

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

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.

I weighed 174.2 this morning.

Monday, May 29, 2017

Sun 5/28 - Pull Day

Workout: Snap Fitness

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.

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

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.

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

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.

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

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.

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

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.

I weighed 167.6 this morning. Feeling good.

Wednesday, May 17, 2017

Wed 5/17 - Upper

Workout: Golds

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.

I weighed 169.0 this morning.

Monday, May 15, 2017

Sat 5/13 - Upper

Workout: Snap Fitness

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.

I weighed 168.4. Feeling good

Friday, May 12, 2017

Wed 5/10 - Upper

Workout: Golds

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.

I weighed 168.8 this morning. Getting there…

Monday, May 8, 2017

Sun 5/7 - Upper

Workout: Snap Fitness

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.

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

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.

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.