Sunday, September 17, 2017

Sun 9/17 - Pull Day

Workout: Snap Fitness
(Pullups)12,10,8,8
(210#SeatRow)3x10
(100#PullDn)2x10
(Band)2x12
(60#EZCurl)3x10
(50#Crunch)2x10,BWx15

45 + 5 = 50 mins

Solid pull WO. Didn't do weighted pullups, but they were still decent.

Nutrition/Weight:
I weighed 173.6 after eating quite a bit yesterday.

Sat 9/16 - Push Day

Workout: Snap Fitness
(75#DBInc)8,8,8,5
(55#Inc)8,8,7
(130#Shldr)3x7
(130#Rope)2x11
(Abs)2x14
(40#Fly)11,10
(Crunch)2x15

45 + 5 = 50 mins

Couldn't go as heavy as I would've liked, but still a good effort.

Nutrition/Weight:
I weighed 167.6. Weight is too low. Workouts and recovery are not suffering because of it.

Thursday, September 14, 2017

Tue 9/12 - Upper

Workout: Snap Fitness
(75#DBInc)8,8,7
(Pullups)3x8
(50#Inc)2x10
(210#SeatRow)2x10
(120#Rope)2x12
(60#EZCurl)2x10
(Abs)2x12
(40#Fly)10,35x10
(130#RDeltFly)2x12
(Crunch)2x15

35 + 5 = 40 mins

I've been on a push/pull schedule for a couple weeks, but wanted to back off a bit today after the WO's this weekend and did a full upper WO. This WO proved I needed a mini-break. 75#DB's felt HEAVY. They shouldn't. Solid WO. Going to take a few extra days off and try hitting it hard again. This was a LOT of work in 40 mins, including warmup!

Nutrition/Weight:
I weighed 169.2.  I've been trying to eat a bit over maintenance. I must not be because I'm not really gaining weight. 169#'s is just too low for me right now.

Sun 9/10 - Pull Day

Workout: Snap Fitness
(25#Pullups)8,8,6,6
(125#BOR)4x8
(105#PullDn)2x10
(BandPull)2x15
(60#EZCurl)12/+4,4,4,3
(50#Crunch)3x10+BWx15
(70#DBRow)10

40 + 5 = 45 mins

Pull day. Weighted pullups were good, but not as good as last pull day. Again, not eating enough to recover. Solid WO.

Nutrition/Weight:
I weighed 172.0 this morning. Pretty light after eating a fair amount yesterday.

Sat 9/9 - Push Day

Workout: Snap Fitness
(80#DBInc)9,8,5,4
(55#Inc)3x7
(130#Shldr)8,7,7
(80#Skulls)11,9+40x10
(Abs)4x10
(35#Fly)2x12

51 + 7 = 58 mins

Push day. Incline started great, but I fell off after 2 sets. Weight is too low and I don't think I'm eating enough to be pushing as hard as I am. Not recovering well enough without enough food. The rest of the WO was actually pretty good, but the last 2 sets of incline were rough.

Nutrition/Weight:
I weighed 169.2 this morning. I've got to commit to gaining weight if I want to keep up this progression scheme.

Wed 9/6 - Pull Day (Great weighted pullups!)

Workout: Golds
(25#Pullups)9,9,8,6
(135#BOR)3x8
(CaptChair)3x10
(100#PullDn)2x10
(BandPull)2x12
(70#EZCurl)12/+3,3,3,2
(Crunch)15/+5,5,5,5

35 + 5 = 40 mins

Pull day at Golds. Weighted pullups were great! BOR felt very heavy after those pullups! That's it for the highlights.

Nutrition/Weight:
I weighed 169.6 this morning. WAY down from yesterday. Too low.

Tue 9/5 - Push Day

Workout: Snap Fitness
(80#DBInc)9,7,6,5
(55#Inc)3x8
(130#Shldr)8,7,7
(130#RopeExt)12,11
(Abs)4x12
(35#CableFly)12,10

42 + 6 = 48 mins

Catching up on about 2 weeks of WO logs, so these next few are going to be short. Very early morning WO after 3 days of hard backpacking. I didn't expect this WO to go very well, but it did! Started with incline and was very pleased with progression. Probably should've tried for 8,8,whatever rather than 9,7.  Good WO.

Nutrition/Weight:
I weighed 174.0 this morning after a weekend hiking in Shenandoah National Park and some huge carb meals Sunday. Surprised my weight was this low.

Friday, September 1, 2017

Thu 8/31 - Pull Day

Workout: Golds
(180#PullDn)8,8,7,6
(BOR)155x7,135x8,8
(Abs)3x12
(100#PullDn)2x10
(Band)2x15
(70#EZBarCurl)12/3,3,3,2
(30#HCurl)10

33 + 5 = 38 mins

Pull day. Debated about doing weighted pull-ups, but decided to do fairly heavy pulldowns in hopes of saving my elbows. Worked hard on pulldowns and kept weight controlled on the negative as best I could. Next I did bent over rows and abs. 155#’s shouldn’t be all that heavy for me, but I had to drop weight after the first set. I must’ve worked quite hard on pulldowns. Next I supersetted wide grip pulldowns, focusing on  upper back, and band pulls for rear delts. Finished up with a myo-rep set of EZ bar curls and a set of hammer curls.

Nutrition/Weight:
I weighed 169.2 this morning.