Monday, June 26, 2017

Mon 6/26 - Upper

Workout: Snap Fitness

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.

I weighed 174.4 this morning.

Saturday, June 24, 2017

Sat 6/24 - Upper (Wedding WO)

Workout: Snap Fitness

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!

I weighed 168.2 this morning.

Fri 6/23 - Upper (Light)

Workout: Snap Fitness

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.

I weighed 165.0 this morning.

Wednesday, June 21, 2017

Wed 6/21 - Push Day

Workout: Golds

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.

I weighed 167.2 this morning.

Tue 6/20 - Pull Day

Workout: Golds

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.

I weighed 168.4 this morning.

Sun 6/18 - Upper (Heavy)

Workout: Snap Fitness

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.

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

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.

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

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.

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

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!

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

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.

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

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.

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

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.

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