Sun 10/29 - Push Day

Workout: Snap Fitness
(75#DBInc)8,8,7
(50#DBInc)10,10,8
(120#Shldr)2x8
(30#Fly)3x10
(CaptChair)3x10
(120#Rope)2x12
(Crunch)2x15

35 + 10 = 45

Push day. R shoulder still limiting incline significantly. Frustrating, but at least I can still train. It occurred to me today that I haven't been doing my shoulder/bicep tendon stretch in the morning with my stretching routine. Not sure how I've been neglecting that for so long, but it certainly can't be helping. I'm starting it today and will do it every day and hope that improves the situation. Can't hurt.

Nutrition/Weight:
I weighed 175.0 this morning.

Sat 10/28 - Pull Day (Myo-rep pullups X2)

Workout: Snap Fitness
(Pullups)13/3,3,1
(Pullups)9/2,2,2,1
(InvertRow)4x8
(Abs)12,12,10,10
(115#RDelt)15,12,10
(75#EZCurl)8,60x10,30Hx10
(25#BackExt)2x15
(BandPull)2x15

40 + 5 = 45

Pull Day. Two sets of Myo-rep pullups and inverted rows were the bulk of the WO.  Pretty good pull day.

Nutrition/Weight:
I weighed 174.2 this morning.

Wed 10/25 - Upper

Workout: Snap Fitness
(75#DBInc)8,8,6
(Pullups)12,9,8
(50#DBInc)2x10
(InvertRow)2x9
(30#Fly)10,9,8
(115#PullDn)2x10
(60#Skulls)12,11,10
(Abs)12,10,10
(60#EZCurl)3x11
(Crunch)2x12
(BandPull)2x12

45 + 7 = 52

Ramping things back up a bit. I thought after all this time off my R shoulder would feel better. It doesn't.  Decent WO. Shoulder still really impacting my pressing.

Nutrition/Weight:
I weighed 172.2 this morning.

Sun 10/22 - Upper (1st post-hike WO)

Workout: Snap Fitness
(70#DBInc)3x8
(Pullups)3x8
(50#DBInc)2x10
(InvertRow)2x8
(60#Skulls)2x10
(30#Crunch)2x10
(60#EZCurl)2x10
(Crunch)2x10
(BandPull)2x12

27 + 6 = 33 mins

First WO in a while and went fairly light, but didn't feel super light! I've been doing a lot of hiking so I'm trying to ease back into it. This was a lot of work in about 30 mins. Short rests.

Nutrition/Weight:
I weighed 177.0 this morning. Bloated from eating a lot of carbs on yesterdays hike.

Thu 10/12 - Pull day (leaving for 5-day backpacking trip)

Workout: Snap Fitness
(Pullups)13,10
(210#SeatRow)3x10
(BandPull)2x12
(CaptChair)2x12
(60#EZCurl)12,10
(Crunch)2x15

25 + 5 = 30 mins

Quick pull day. Leaving this afternoon for backpacking trip.

Nutrition/Weight:
I weighed 172.4 this morning.

Wed 10/11 - Push day

Workout: Snap Fitness
(75#DBInc)9,8
(60#Inc)7,55x8,8,8
(35#CableFly)2x11
(75#OHTri)2x10
(Crunch)2x15

28 + 5 =33 mins

Quick push day. Preparing for backpacking trip so just time for a quick WO.

Nutrition/Weight:
I weighed 170.6 this morning. Weight should be higher right before leaving for 5 days in the mountains.

Sun 10/8 - Pull Day

Workout: Snap Fitness

(Pullups)10,10,9,8
(210#SeatRow)4x10
(130#RDelt)2x10
(CaptChair)4x10
(60#Curl)12/4,4,3

35 + 5 = 40 mins

Pull day. Good sets of pullups on 2.5 mins rest between sets.

Nutrition/Weight:
I weighed 173.8 this morning.

Sat 10/7 - Push day

Workout: Snap Fitness
(75#DBInc)8,8,6
(55#Inc)8,7,7
(35#CableFly)10,9,8
(120#Shldr)10,9
(Abs)2x15
(80#Skulls)10,9,40x10
(Crunch)2x15
47 + 6 = 53 mins

Push day. Right shoulder still bothering me despite reduced volume.

Nutrition/Weight:
I weighed 172.0 this morning.

Wed 10/4 - Upper

Workout: Snap Fitness
(75#Inc)2x8
(Pullups)2x10
(55#Inc)3x8
(210#SeatRow)3x10
(35#Fly)10,30x10
(75#OHTri)2x10
(130#RDelt)2x10
(Abs)2x12
(60#EZCurl)12,10
(Crunch)2x12

36 + 6 = 42 mins

Solid WO this morning. Only did 2 sets of "heavy" incline because my R shoulder is still wonky. Nothing else stands out. Weight still too low.

Nutrition/Weight:
I weighed 169.0 this morning despite eating a ton after getting back from our backpacking trip. I don't think I'm eating near enough during the day while hiking with a heavy pack.

Sat 9/30 - Mon 10/2 - Backpacking Roan Highlands

Sarah and I backpacked 30 miles over 3 days in Roan Highlands. Amazing trip. Unbelievable views across the highland balds. Likely our best backpacking trip to date.

Thu 9/28 - Upper

Workout: Snap Fitness
(75#Inc)3x8
(180#PullDn)3x8
(55#Inc)2x8
(210#SeatRow)2x10
(40#Fly)10,30x10
(130#RDelt)2x12
(130#Rope)12,9
(30#Crunch)2x10
(60#EZCurl)2x10
(Crunch)2x12

34 + 6 = 40 mins

Home from Leesburg and camping with the boys. This WO was OK. Pushed it out a day because my R shoulder is feeling terrible. 3-day backpacking trip coming up, so no WO's this weekend.

Nutrition/Weight:
I weighed 172.2 this morning. When I got home from Leesburg after backpacking in Shenandoah National Park and camping with Sarah and the boys I weighed 169#'s. That's too low for right now.

Fri 9/22 - Upper

Workout: Ida Lee (Gym in Leesburg)
(75#Inc)8,7,7,6
(180#PullDn)4x8
(55#Inc)3x9
(140#SeatRow)3x8
(25#Fly)2x12
(35#RDelt)2x10
(80#Skulls)2x10
(Abs)2x14
(70#BBCurl)2x10
(Crunch)2x12

60 + 8 = 68 mins

Just finished hiking in Shenandoah National Park for 4 days and then did this WO. It was a struggle. I don't think I ate nearly enough while backpacking. Still, a solid WO. I've been, and will be doing a lot of backpacking so WO consistency and frequency is going to suffer. My planned aggressive WO routine is on hold.  My R shoulder is pretty bad, so it was probably getting derailed anyway.

Nutrition/Weight:
Not sure what I weighed, but I think too low just by looking in the mirror.

Mon 9/18 - Thu 9/21 - Backpacking in Shenandoah National Park

Did a solo backpacking trip in Shenandoah National Park Monday through Thursday. Great trip. Not huge miles, but some good trails, incredible camp spot the last 2 nights.