Workout: Garage Gym
(185#Incline)3,3,2,2+135x10
(Pullups)4x8
(85#OHP)3x8
(InvertRow)3x8
(50#DBInc)2x9
(35#SealRow)2x8
(40#Skulls)9,35x8
(Crunch)2x12
(35#HCurl)11,30Hx8
(Crunch)2x10
52 + 8 = 60 mins
Upper WO today. Started with incline and pull-up combo. I decided to go "heavy" today and was pleased with the effort. Last set I went for a 3rd rep because 2 felt good, but I needed a fair bit of help on the 3rd rep (not counted). Then did a drop set of 135 for 10 reps that felt great. Pullups were OK. Sets of 8 felt like more work than it should have. Then we did OHP and Inverted rows for 3 sets each. Next we raised the angle of incline and did DB press and seal rows. Then we did skull crushers and crunches. Finished up with hammer curls and crunches. Really good WO.
Then in the afternoon we dug out 7 stumps from large bushes we cut down a couple weeks ago. Another back WO digging, chopping and pulling these things out of the grounds. Some of the root balls were easily 100 pounds. I could barely get them off the ground and into the wheel barrow.
Nutrition/Weight:
I weighed 180.6 this morning. Working out hard and eating a lot to support (hopefully) some growth and strength gains. Question is, how far am I willing to push this and put on weight?
Monday, November 26, 2018
Thu 11/22 - Push Day (Thanksgiving WO)
Workout: Garage Gym
(165#Incline)6,6,6,6,5
(85#OHP)8,8,7,7,
(60#DBInc)7,50x7,7
(15#FlatFly)2x10
(Crunch)2x12
(40#Skulls)9,35x10,30x9
(15#LDelt)3x10
(Crunch)2x12
60 + 6 = 66 mins
Push day today started with 5 sets of incline. Got 4x6 again and then 5 on the last set. I got 4 on the last set last WO. 1 extra rep is still progress :) Next we did 4 sets OHP. Then we raised angle of incline and did 3 sets. I wrote down 55#DB's in my workout, but then realized I have 50#DB's and then jump to 60#'s, so I did 1 set with 60, then dropped to 50's. Next we did flat bench fly's (normally I do incline fly's) and crunches. Fly's felt good. Then we did skull crushers (bumped weight for 1st set), lateral raises and crunches. Another very good WO. Time to put the bird in the oven and get ready for a Thanksgiving feast!
Nutrition/Weight:
I weighed 180.4 this morning.
(165#Incline)6,6,6,6,5
(85#OHP)8,8,7,7,
(60#DBInc)7,50x7,7
(15#FlatFly)2x10
(Crunch)2x12
(40#Skulls)9,35x10,30x9
(15#LDelt)3x10
(Crunch)2x12
60 + 6 = 66 mins
Push day today started with 5 sets of incline. Got 4x6 again and then 5 on the last set. I got 4 on the last set last WO. 1 extra rep is still progress :) Next we did 4 sets OHP. Then we raised angle of incline and did 3 sets. I wrote down 55#DB's in my workout, but then realized I have 50#DB's and then jump to 60#'s, so I did 1 set with 60, then dropped to 50's. Next we did flat bench fly's (normally I do incline fly's) and crunches. Fly's felt good. Then we did skull crushers (bumped weight for 1st set), lateral raises and crunches. Another very good WO. Time to put the bird in the oven and get ready for a Thanksgiving feast!
Nutrition/Weight:
I weighed 180.4 this morning.
Wed 11/21 - Pull Day (Myo-Rep Pull-ups)
Workout: Garage Gym
(Pullups)12/+3,3,3,3,9/+2,2,2,2,1
(InvertRow)4x8
(105#T-bar)8,80x8,8,8
(35#SealRow)8,30x8,10
(Crunch)3x12
(35#HCurl)8,30x10
(15#RDelt)10,10x10
43 + 7 = 50 mins
Pull day today started with 2 Myo-Rep sets of pull-ups. First set was 12 reps on activation set, then 4 mini sets of 3 on 10 seconds rest. Second set was 9 reps on activation set with mini sets of 2 on 10 seconds rest until I failed to get 2 reps. 5 mins rest between Myo-Rep sets. This is HARD work. 42 total pull-ups. Next we did 4 sets of inverted rows, then 4 sets T-Bar rows. Dropped weight after the first set of t-bar. Then we did seal rows and crunches for 3 sets each. Finished up with hammer curls and rear delt fly's. Really good WO.
Nutrition/Weight:
I weighed 176.6 this morning.
(Pullups)12/+3,3,3,3,9/+2,2,2,2,1
(InvertRow)4x8
(105#T-bar)8,80x8,8,8
(35#SealRow)8,30x8,10
(Crunch)3x12
(35#HCurl)8,30x10
(15#RDelt)10,10x10
43 + 7 = 50 mins
Pull day today started with 2 Myo-Rep sets of pull-ups. First set was 12 reps on activation set, then 4 mini sets of 3 on 10 seconds rest. Second set was 9 reps on activation set with mini sets of 2 on 10 seconds rest until I failed to get 2 reps. 5 mins rest between Myo-Rep sets. This is HARD work. 42 total pull-ups. Next we did 4 sets of inverted rows, then 4 sets T-Bar rows. Dropped weight after the first set of t-bar. Then we did seal rows and crunches for 3 sets each. Finished up with hammer curls and rear delt fly's. Really good WO.
Nutrition/Weight:
I weighed 176.6 this morning.
Monday, November 19, 2018
Sun 11/18 - Push Day
Workout: Garage Gym
(165#Incline)6,6,6,6,4
(85#OHP)4x7
(50#DBInc)10,8
(20#IncFly)2x10
(Crunch)2x15
(35#Skulls)14,8,30x8
(20#LDelt)8,15x10
53 + 7 = 60 mins
Push day today. Started with incline and got 4 sets of 6 and the 5th set I needed help on the 5th set, so putting it as 4 reps. Last week I got 6,6,5,5, so I improved, but still not where I'd like to be. Next we did OHP and did better than last week here as well. Then we raised the angle of incline and did 2 DB sets. Then 2 sets of fly's with crunches. Finished up with skull crushers and lateral delt raises. Pleased with the effort and small steps of progress.
Nutrition/Weight:
I weighed 181.4 this morning. Big sushi dinner last night :)
(165#Incline)6,6,6,6,4
(85#OHP)4x7
(50#DBInc)10,8
(20#IncFly)2x10
(Crunch)2x15
(35#Skulls)14,8,30x8
(20#LDelt)8,15x10
53 + 7 = 60 mins
Push day today. Started with incline and got 4 sets of 6 and the 5th set I needed help on the 5th set, so putting it as 4 reps. Last week I got 6,6,5,5, so I improved, but still not where I'd like to be. Next we did OHP and did better than last week here as well. Then we raised the angle of incline and did 2 DB sets. Then 2 sets of fly's with crunches. Finished up with skull crushers and lateral delt raises. Pleased with the effort and small steps of progress.
Nutrition/Weight:
I weighed 181.4 this morning. Big sushi dinner last night :)
Sat 11/17 - Pull Day (weighted pull-ups)
Workout: Garage Gym
(25#Pullups)9,7,6,5,4
(InvertRow)8,7,7
(105#T-Bar)8,90x8,8
(30#SealRow)3x10
(25#Crunch)3x10
(30#Curl)12,Hx9
(Crunch)2x10
51 + 5 = 56 mins
Pull day and then an 8 mile hike at Kings Mountain State Park.
Workout started with weighted pull-ups. I wanted to get at least 30 reps with 25# plate strapped on. I figured it would take 5 sets. Would have liked to be able to do it in 4, but I got 31 reps in 5 sets. Then we did 3 sets each of inverted rows and t-bar rows. Working hard. Then we did 3 sets seal rows and weighted crunches. Finished up with curls and crunches. Good WO. Pleased with pull-ups and volume of rows.
After the WO we got a bite to eat and took Salem to Kings Mountain State Park for her first real hike since she's been back with us. We hiked for about 3:45 for 7-8 miles. Beautiful day, fairly easy hike, but pretty along a creek a lot of the way. Great to be out in the woods. Salem did really well after being away from any hiking for a long time.
Nutrition/Weight:
I weighed 176.8 this morning.
(25#Pullups)9,7,6,5,4
(InvertRow)8,7,7
(105#T-Bar)8,90x8,8
(30#SealRow)3x10
(25#Crunch)3x10
(30#Curl)12,Hx9
(Crunch)2x10
51 + 5 = 56 mins
Pull day and then an 8 mile hike at Kings Mountain State Park.
Workout started with weighted pull-ups. I wanted to get at least 30 reps with 25# plate strapped on. I figured it would take 5 sets. Would have liked to be able to do it in 4, but I got 31 reps in 5 sets. Then we did 3 sets each of inverted rows and t-bar rows. Working hard. Then we did 3 sets seal rows and weighted crunches. Finished up with curls and crunches. Good WO. Pleased with pull-ups and volume of rows.
After the WO we got a bite to eat and took Salem to Kings Mountain State Park for her first real hike since she's been back with us. We hiked for about 3:45 for 7-8 miles. Beautiful day, fairly easy hike, but pretty along a creek a lot of the way. Great to be out in the woods. Salem did really well after being away from any hiking for a long time.
Nutrition/Weight:
I weighed 176.8 this morning.
Wed 11/14 - Upper
Workout: Garage Gym
(135#Incline)3x10
(Pullups)3x8
(75#OHP)3x8
(InvertRow)3x8
(30#HCurl)10,9
(Crunch)2x10
(35#Skulls)2x10
(10#RDelt)2x10
(Crunch)2x12
33 + 5 = 38 mins
Mid-week afternoon WO. Moderate weights. Still battling a bad cold and started my warmup sets for this workout early morning and just wasn't feeling good, so I put it off until the afternoon after work. Started with incline and pull-up combo. Then did overhead press and inverted rows on the rings. Next were hammer curls and crunches. Finished up with dumbbell skull crushers, rear delts and crunches. Good work in short time.
Nutrition/Weight:
I weighed 176.8 this morning.
(135#Incline)3x10
(Pullups)3x8
(75#OHP)3x8
(InvertRow)3x8
(30#HCurl)10,9
(Crunch)2x10
(35#Skulls)2x10
(10#RDelt)2x10
(Crunch)2x12
33 + 5 = 38 mins
Mid-week afternoon WO. Moderate weights. Still battling a bad cold and started my warmup sets for this workout early morning and just wasn't feeling good, so I put it off until the afternoon after work. Started with incline and pull-up combo. Then did overhead press and inverted rows on the rings. Next were hammer curls and crunches. Finished up with dumbbell skull crushers, rear delts and crunches. Good work in short time.
Nutrition/Weight:
I weighed 176.8 this morning.
Tuesday, November 13, 2018
Sun 11/11 - Push Day
Workout: Garage Gym
(165#Incline)6,6,5,5,135x8,7
(85#OHP)7,7,6,6
(25#IncFly)9,20x10,10
(Crunch)3x10
(35#Skulls)13,30x10
(15#LDelt)2x10
53 + 7 = 60 mins
Started with incline today and it was decent. Still feel weak on pressing and was getting more reps with 165#'s weeks ago. I feel like I've been working hard on this movement but must be doing something wrong. Pleased with effort and volume on incline today, but results aren't what I'd like or expect. Gotta figure this out. Next we did OHP for 4 sets. Since we did 6 sets of barbell incline, we skipped DB incline and did incline chest fly's with crunches. Finished up with DB skull crushers and lateral delt raises. Good WO despite my mild frustration with incline progression.
Nutrition/Weight:
I weighed 176.8 this morning.
(165#Incline)6,6,5,5,135x8,7
(85#OHP)7,7,6,6
(25#IncFly)9,20x10,10
(Crunch)3x10
(35#Skulls)13,30x10
(15#LDelt)2x10
53 + 7 = 60 mins
Started with incline today and it was decent. Still feel weak on pressing and was getting more reps with 165#'s weeks ago. I feel like I've been working hard on this movement but must be doing something wrong. Pleased with effort and volume on incline today, but results aren't what I'd like or expect. Gotta figure this out. Next we did OHP for 4 sets. Since we did 6 sets of barbell incline, we skipped DB incline and did incline chest fly's with crunches. Finished up with DB skull crushers and lateral delt raises. Good WO despite my mild frustration with incline progression.
Nutrition/Weight:
I weighed 176.8 this morning.
Sat 11/10 - Pull Day (Very good pull-ups)
Workout: Garage Gym
(Pullups)15,8,8,9
(80#T-Bar)5x8
(30#SealRow)3x8
(Crunch)3x15
(30#HCurl)12,8
(Band)2x12
(Crunch)2x10
39 + 6 = 45 mins
Not feeling well with really bad cold, but had a great WO today. Birthday pull-up challenge is in a little over a month and pull-ups haven't felt great lately so I wanted to give these a good effort to gauge where I am. I did sets starting every 4 minutes, so rests were fairly long at 3-3.5 mins. I was really pleased with the first set and then didn't push to failure until the 4th set where I got 9 reps. Pleased with overall effort and results here. I didn't go very heavy on rows, but they were controlled and good volume with 5 sets. Then I did seal rows with crunches. Finished up with hammer curls, band pulls and more crunches. Very solid pull WO in a condensed time - short rests on everything except pull-ups.
Nutrition/Weight:
I weighed 176.4 this morning.
(Pullups)15,8,8,9
(80#T-Bar)5x8
(30#SealRow)3x8
(Crunch)3x15
(30#HCurl)12,8
(Band)2x12
(Crunch)2x10
39 + 6 = 45 mins
Not feeling well with really bad cold, but had a great WO today. Birthday pull-up challenge is in a little over a month and pull-ups haven't felt great lately so I wanted to give these a good effort to gauge where I am. I did sets starting every 4 minutes, so rests were fairly long at 3-3.5 mins. I was really pleased with the first set and then didn't push to failure until the 4th set where I got 9 reps. Pleased with overall effort and results here. I didn't go very heavy on rows, but they were controlled and good volume with 5 sets. Then I did seal rows with crunches. Finished up with hammer curls, band pulls and more crunches. Very solid pull WO in a condensed time - short rests on everything except pull-ups.
Nutrition/Weight:
I weighed 176.4 this morning.
Friday, November 9, 2018
Wed 10/7 - Upper
Workout: Garage Gym
(145#Incline)4x6P
(Pullups)4x8
(75#OHP)3x8
(InvertRow)3x7
(20#IncFly)2x10
(30#Curl)10,Hx8
(35#Skulls)13,30x9
(Crunch)2x10
(Band)2x12
(Crunch)2x10
40 + 6 = 46 mins
Early morning upper WO. Started with incline and pull-ups. Incline has felt good for a while, but I just can't seem to progress. I think I need to start increasing weight and possibly even lower reps to get comfortable with heavier weight on the bar. Pullups were harder than they should have been for sets of 8. OHP and inverted rows were next. Still can't believe how hard the rings are for these. Then we did incline fly's and curls. Then skulls and crunches. Finished up with band pulls and more crunches. Decent WO.
Nutrition/Weight:
I weighed 174.4 this morning.
(145#Incline)4x6P
(Pullups)4x8
(75#OHP)3x8
(InvertRow)3x7
(20#IncFly)2x10
(30#Curl)10,Hx8
(35#Skulls)13,30x9
(Crunch)2x10
(Band)2x12
(Crunch)2x10
40 + 6 = 46 mins
Early morning upper WO. Started with incline and pull-ups. Incline has felt good for a while, but I just can't seem to progress. I think I need to start increasing weight and possibly even lower reps to get comfortable with heavier weight on the bar. Pullups were harder than they should have been for sets of 8. OHP and inverted rows were next. Still can't believe how hard the rings are for these. Then we did incline fly's and curls. Then skulls and crunches. Finished up with band pulls and more crunches. Decent WO.
Nutrition/Weight:
I weighed 174.4 this morning.
Monday, November 5, 2018
Sat 11/3 - Upper (Hotel Gym)
Workout: Hotel Gym
(Press)5x8
(PullDown)5x8
(OHP)4x8
(SeatRow)4x8
(Curl)2x10
(CloseGripPushup)2x13
48 + 4 = 52 mins
We met Gregg and Elena at VA Tech for the weekend to show them the campus and go to a football game. It was a great weekend. We stayed at a hotel in Radford and it had a "gym". It was a closet really, with a treadmill (out of service), and elliptical machine and one piece of nautilus equipment that we were actually able to get a decent workout on. It was basically a plate loaded, dual cable pully station. We were able to do a combination of horizontal press/pull and vertical press/pull. Short rests, decent volume. Pretty good WO given what was available.
Nutrition/Weight:
Eating out a lot this weekend at VA Tech. Got to eat lunch at the old KE house that's been turned into a bar/pub which was really cool.
(Press)5x8
(PullDown)5x8
(OHP)4x8
(SeatRow)4x8
(Curl)2x10
(CloseGripPushup)2x13
48 + 4 = 52 mins
We met Gregg and Elena at VA Tech for the weekend to show them the campus and go to a football game. It was a great weekend. We stayed at a hotel in Radford and it had a "gym". It was a closet really, with a treadmill (out of service), and elliptical machine and one piece of nautilus equipment that we were actually able to get a decent workout on. It was basically a plate loaded, dual cable pully station. We were able to do a combination of horizontal press/pull and vertical press/pull. Short rests, decent volume. Pretty good WO given what was available.
Nutrition/Weight:
Eating out a lot this weekend at VA Tech. Got to eat lunch at the old KE house that's been turned into a bar/pub which was really cool.
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