Gym: Garage Gym
(125#Squat)3x8
(60#DBSLDL)3x10
(60#DBInc)3x8
(60#DBRow)3x8
(45#DBShldr)2x8
(Pullups)2x6
(60#OHTri)2x12
(35#Curl)10,30Hx10
(Crunch)2x10
(Superman)2x10
42 + 4 = 46 mins
Full body day. Started with squats and felt pretty good. Next were DB SLDL on short rest. Next we supersetted incline and DB rows. Then we supersetted shoulder press and pull-ups. Next was 2 circuits of overhead tri's, curls, crunches and supermans. Really good early morning workout in 45 mins. Great way to start the day.
Nutrition/Weight:
I weighed 195.2 this morning.
Wednesday, May 29, 2019
Sun 5/26 - Pull Day (Ida Lee Gym)
Gym: Ida Lee in Leesburg
(SLDL)185x8,205x8,225x8,8
(160#SeatRow)4x8
(140#PullDn)4x8
(100#FacePull)3x10
(Palloff)3x30/30
(35#Curl)10,30x10,25Hx10
(40#Crunch)3x10
(100#RDeltFly)2x10
(Superman)2x10
69 + 5 = 74 mins
Pull day. I wasn't sure if we could deadlift in this gym, and we didn't want to take up too much of the rack space with 2 of us, so we shared a bar and did SLDL. Started off with what I thought might be a decent working weight and moved up since it felt light. 225#'s was a good working weight. Then we did 4 sets seated rows, 2 wide grip, 2 narrow grip. Next were 4 sets pulldowns, 2 wide, 2 narrow. Next we did face pulls and palloff presses. Then we did curls and crunches. Finished up with rear delt fly's and supermans. Another solid WO away from home.
Nutrition/Weight:
In Leesburg and don't have a scale. Eating fairly clean for a holiday weekend.
(SLDL)185x8,205x8,225x8,8
(160#SeatRow)4x8
(140#PullDn)4x8
(100#FacePull)3x10
(Palloff)3x30/30
(35#Curl)10,30x10,25Hx10
(40#Crunch)3x10
(100#RDeltFly)2x10
(Superman)2x10
69 + 5 = 74 mins
Pull day. I wasn't sure if we could deadlift in this gym, and we didn't want to take up too much of the rack space with 2 of us, so we shared a bar and did SLDL. Started off with what I thought might be a decent working weight and moved up since it felt light. 225#'s was a good working weight. Then we did 4 sets seated rows, 2 wide grip, 2 narrow grip. Next were 4 sets pulldowns, 2 wide, 2 narrow. Next we did face pulls and palloff presses. Then we did curls and crunches. Finished up with rear delt fly's and supermans. Another solid WO away from home.
Nutrition/Weight:
In Leesburg and don't have a scale. Eating fairly clean for a holiday weekend.
Sat 5/25 - Push Day (Ida Lee)
Gym: Ida Lee
(175#Incline)5,5,5,4,125x9P
(135#Squat)3x8
(50#DBShldr)8,45x7,7
(10#CableFly)3x10
(25#Crunch)3x12
(80#Skull/Press)10/10,8/9
(Superman)2x10
71 + 12 = 83 mins
Push day at Ida Lee gym in Leesburg. Started with incline and got 3x5 and just missed the 5th rep on the 4th set. We did a back off set of paused reps. Next we did squats for 3 good sets. Getting away from box squats now that my legs are gaining just a bit of strength. Felt good, good depth. Next we did shoulder press. Felt heavy. Then we did cable fly's and weighted crunches. Finished up with skull/press combo and supermans. Solid WO.
Nutrition/Weight:
In Leesburg and don't have a scale. Eating fairly clean for a holiday weekend.
(175#Incline)5,5,5,4,125x9P
(135#Squat)3x8
(50#DBShldr)8,45x7,7
(10#CableFly)3x10
(25#Crunch)3x12
(80#Skull/Press)10/10,8/9
(Superman)2x10
71 + 12 = 83 mins
Push day at Ida Lee gym in Leesburg. Started with incline and got 3x5 and just missed the 5th rep on the 4th set. We did a back off set of paused reps. Next we did squats for 3 good sets. Getting away from box squats now that my legs are gaining just a bit of strength. Felt good, good depth. Next we did shoulder press. Felt heavy. Then we did cable fly's and weighted crunches. Finished up with skull/press combo and supermans. Solid WO.
Nutrition/Weight:
In Leesburg and don't have a scale. Eating fairly clean for a holiday weekend.
Tuesday, May 28, 2019
Wed 5/22 - Full Body
Gym: Garage Gym
(135#Squat)2x10
(50#SLDL)2x10
(60#Incline)2x9
(Pullups)10,6
(50#Shldr)2x8
(InvertRow)2x8
(35#Skulls)10,8
(40#Crunch)2x10
(35#Curl)10,25Hx10
(Superman)2x10
31 + 5 = 36 mins
Evening full body WO. 2 sets of everything, so not a lot of volume, but hit everything fairly well. Also at a large caloric deficit, so I didn't want a lot of volume. Plus, we were short on time, so we got some good work in in 30+ mins.
Nutrition/Weight:
I weighed 192.2 this morning.
(135#Squat)2x10
(50#SLDL)2x10
(60#Incline)2x9
(Pullups)10,6
(50#Shldr)2x8
(InvertRow)2x8
(35#Skulls)10,8
(40#Crunch)2x10
(35#Curl)10,25Hx10
(Superman)2x10
31 + 5 = 36 mins
Evening full body WO. 2 sets of everything, so not a lot of volume, but hit everything fairly well. Also at a large caloric deficit, so I didn't want a lot of volume. Plus, we were short on time, so we got some good work in in 30+ mins.
Nutrition/Weight:
I weighed 192.2 this morning.
Tuesday, May 21, 2019
Sat 5/18 - Full Body
Gym: Garage Gym
(175#Incline)5,5,5+125x10P
(165#Squat)5,5,5
(275#Deadlift)5,5,7
(165#BOR)8,8,8
(50#DBShldr)2x10
(Pullups)8,7
(BandExt)2x10
(Superman)2x10
(35#Curl)10,25Hx10
(Crunch)2x10
(FacePull)2x10
67 + 20 = 87 mins
Full body WO this morning. We warmed up for incline and I got 3 good heavy working sets, plus a backoff set of paused reps. Good work. Then we warmed up for squats and did 3 sets. Next we warmed up for deadlifts and did 3 good working sets. Then we did bent over rows. Felt very good about these first 4 big movements. Main part of the WO was done.
Then we supersetted shoulder press and pull-ups. Next were band extensions (triceps) and supermans (lower back). Then we did curls, crunches and face pulls.
Really good full body workout. Very pleased with the effort. Weight is feeling good.
Nutrition/Weight:
I weighed 191.0 this morning.
(175#Incline)5,5,5+125x10P
(165#Squat)5,5,5
(275#Deadlift)5,5,7
(165#BOR)8,8,8
(50#DBShldr)2x10
(Pullups)8,7
(BandExt)2x10
(Superman)2x10
(35#Curl)10,25Hx10
(Crunch)2x10
(FacePull)2x10
67 + 20 = 87 mins
Full body WO this morning. We warmed up for incline and I got 3 good heavy working sets, plus a backoff set of paused reps. Good work. Then we warmed up for squats and did 3 sets. Next we warmed up for deadlifts and did 3 good working sets. Then we did bent over rows. Felt very good about these first 4 big movements. Main part of the WO was done.
Then we supersetted shoulder press and pull-ups. Next were band extensions (triceps) and supermans (lower back). Then we did curls, crunches and face pulls.
Really good full body workout. Very pleased with the effort. Weight is feeling good.
Nutrition/Weight:
I weighed 191.0 this morning.
Wed 3/15 - Full Body
Garage Gym
(60#DBInc)3x8
(60#DBRow)3x10
(45#DBShldr)2x10
(Pullups)6,7
(30#Skulls)2x11
(Superman)2x10
(30#Curl)12,Hx10
(40#Crunch)2x10
(25#GSquat)2x15
35 + 5 = 40 Mins
Started with incline and DB row superset. Then shoulder press and pullups. Next we did skull crushers and supermans. Finished up with curls, crunches and goblet squats. Decent evening WO.
Nutrition/Weight: I weighed 192.8 this morning.
(60#DBInc)3x8
(60#DBRow)3x10
(45#DBShldr)2x10
(Pullups)6,7
(30#Skulls)2x11
(Superman)2x10
(30#Curl)12,Hx10
(40#Crunch)2x10
(25#GSquat)2x15
35 + 5 = 40 Mins
Started with incline and DB row superset. Then shoulder press and pullups. Next we did skull crushers and supermans. Finished up with curls, crunches and goblet squats. Decent evening WO.
Nutrition/Weight: I weighed 192.8 this morning.
Wednesday, May 15, 2019
Sun 5/12 - Pull Day
Gym: Garage Gym
(275#Deadlift)5,5,5,5,10
(160#BOR)8,8,135x10,10
(Pullups)7,6,bandx12,12
(30#SealRow)2x12
(WoodChop)2x15
(35#Curl)12,30Hx10,20x10
(Palloff)2x12
(FacePull)2x15
68 + 8 = 76 mins
Pull day. Yesterday we spread a lot of mulch in the yard and my back was feeling really fatigued. Legs still weren't feeling great either. I was planning on working up to a top set of deadlifts at 275#'s. But as I was warming up, I started to feel better and just decided to go with 275# working sets and see how far I got. Felt good throughout, but should have stopped on last set at 8 or 9 reps. The 10th broke form and that's a good way to get my old ass hurt! This was near max pull effort. Pleased with the effort though. Next we did bent over rows and I had to drop weight after 2 sets. Then we did 2 sets of pull-ups and 2 sets of band pulldowns. These 3 movement were a good workout in themselves!
Next we did seal rows with band woodchoppers. Then we did a set of incline curls, a set of hammer curls and a drop set of curls with 2 sets Palloff presses. Finished up with 2 sets of face pulls. Excellent WO. Beat!
Nutrition/Weight:
I weighed 195.4 this morning.
(275#Deadlift)5,5,5,5,10
(160#BOR)8,8,135x10,10
(Pullups)7,6,bandx12,12
(30#SealRow)2x12
(WoodChop)2x15
(35#Curl)12,30Hx10,20x10
(Palloff)2x12
(FacePull)2x15
68 + 8 = 76 mins
Pull day. Yesterday we spread a lot of mulch in the yard and my back was feeling really fatigued. Legs still weren't feeling great either. I was planning on working up to a top set of deadlifts at 275#'s. But as I was warming up, I started to feel better and just decided to go with 275# working sets and see how far I got. Felt good throughout, but should have stopped on last set at 8 or 9 reps. The 10th broke form and that's a good way to get my old ass hurt! This was near max pull effort. Pleased with the effort though. Next we did bent over rows and I had to drop weight after 2 sets. Then we did 2 sets of pull-ups and 2 sets of band pulldowns. These 3 movement were a good workout in themselves!
Next we did seal rows with band woodchoppers. Then we did a set of incline curls, a set of hammer curls and a drop set of curls with 2 sets Palloff presses. Finished up with 2 sets of face pulls. Excellent WO. Beat!
Nutrition/Weight:
I weighed 195.4 this morning.
Sat 5/11 - Push Day
Gym: Garage Gym
(175#Incline)5,5,4,165x5,6,125x10P
(115#Squat)3x10
(50#DBShldr)9,8,6
(25#Fly)2x10
(40#Crunch)2x10
(BandFly)2x10/10
(40#Crunch)2x10
(80#Skull/Press)10/10,9/10,25x10
(Superman)2x12
22 + 48 + 12 w/u = 83 mins
Push day. Started with incline and it felt pretty good, but only got 4 reps on 3rd set, so I dropped weight and finished the "5x5". Then we did a drop set of paused reps. Pretty good work. Next we did squats. My legs were feeling really dead from a lot of leg pre-hab work during the week and maybe goblet squats mid-week. Whatever it was, I wasn't progressing on weight today and went light. Still felt plenty heavy with sets of 10 on short-ish rest. Then we did shoulder press for 3 sets.
Then we did incline fly's with weighted crunches. Then we did 1-arm band fly's with more weighted crunches. Band fly's felt much better than DB fly's. Keep tension on pec throughout the movement. Will do these more often. Finished up with skull/press combo supersetted with supermans. Solid WO.
Nutrition/Weight:
I weighed 192.2 this morning.
(175#Incline)5,5,4,165x5,6,125x10P
(115#Squat)3x10
(50#DBShldr)9,8,6
(25#Fly)2x10
(40#Crunch)2x10
(BandFly)2x10/10
(40#Crunch)2x10
(80#Skull/Press)10/10,9/10,25x10
(Superman)2x12
22 + 48 + 12 w/u = 83 mins
Push day. Started with incline and it felt pretty good, but only got 4 reps on 3rd set, so I dropped weight and finished the "5x5". Then we did a drop set of paused reps. Pretty good work. Next we did squats. My legs were feeling really dead from a lot of leg pre-hab work during the week and maybe goblet squats mid-week. Whatever it was, I wasn't progressing on weight today and went light. Still felt plenty heavy with sets of 10 on short-ish rest. Then we did shoulder press for 3 sets.
Then we did incline fly's with weighted crunches. Then we did 1-arm band fly's with more weighted crunches. Band fly's felt much better than DB fly's. Keep tension on pec throughout the movement. Will do these more often. Finished up with skull/press combo supersetted with supermans. Solid WO.
Nutrition/Weight:
I weighed 192.2 this morning.
Thursday, May 9, 2019
Wed 5/8 - Upper (+Goblet Squats)
Gym: Garage Gym
(DBInc)50x10,60x8,8
(60#DBRow)3x8
(45#DBShldr)2x10
(Pullup)2x6
(BandExt)2x10
(40#Crunch)2x10
(30#Curl)10,Hx10
(25#GobbletSquat)2x20
27 + 3 = 30 mins
Afternoon WO. Started with DB incline and DB rows. Incline felt awful at first. 50#'s felt heavy, right shoulder and elbow hurt, traps hurt, hand hurt. Ugh. Felt better as I got warmed up, but still not great. Rows were fine. Then we did shoulder press with pull-ups. Kept pull-ups easy since elbows are bothering me a bit. Then we did band extensions (triceps) and weighted crunches. Finished up with curls and goblet squats. Really liked goblet squats. 20 reps with pauses at the bottom got challenging, even with a light weight. Good WO in 30 mins.
Nutrition/Weight:
I weighed 193.6 this morning.
(DBInc)50x10,60x8,8
(60#DBRow)3x8
(45#DBShldr)2x10
(Pullup)2x6
(BandExt)2x10
(40#Crunch)2x10
(30#Curl)10,Hx10
(25#GobbletSquat)2x20
27 + 3 = 30 mins
Afternoon WO. Started with DB incline and DB rows. Incline felt awful at first. 50#'s felt heavy, right shoulder and elbow hurt, traps hurt, hand hurt. Ugh. Felt better as I got warmed up, but still not great. Rows were fine. Then we did shoulder press with pull-ups. Kept pull-ups easy since elbows are bothering me a bit. Then we did band extensions (triceps) and weighted crunches. Finished up with curls and goblet squats. Really liked goblet squats. 20 reps with pauses at the bottom got challenging, even with a light weight. Good WO in 30 mins.
Nutrition/Weight:
I weighed 193.6 this morning.
Monday, May 6, 2019
Sun 5/5 - Pull Day
Gym: Garage Gym
(265#DeadLift)5,5,5,5,10
(160#BOR)4x8
(Pullup)8,bandx10,10
(30#SealRow)2x10
(Palloff)2x10
(35#Curl)13,30Hx13
(Palloff)2x10/10
(FacePull)2x15
(Crunch)2x10
63 + 7 = 70 mins
Started with deadlift and bumped 10#'s from last week. Felt ok warming up and felt strong as the sets went on. Didn't think I'd get 10 the last set, but dug in and got it. Took a decent rest after the last set and before starting bent over rows. I bumped the weight for BOR and got sets of 8 reps. Felt heavy. Next we did pull-ups. First set of 8 felt good, but since elbows have been painful lately, I did 2 sets of band pulldowns with the EliteFTS bands. Felt good. Next we did seal rows with Palloff presses. Then curls with dynamic Palloff presses. Finished up with face pulls and crunches. Very solid WO.
Nutrition/Weight:
I weighed 192.8 this morning. Less than yesterday, which is not normal for a Sunday.
(265#DeadLift)5,5,5,5,10
(160#BOR)4x8
(Pullup)8,bandx10,10
(30#SealRow)2x10
(Palloff)2x10
(35#Curl)13,30Hx13
(Palloff)2x10/10
(FacePull)2x15
(Crunch)2x10
63 + 7 = 70 mins
Started with deadlift and bumped 10#'s from last week. Felt ok warming up and felt strong as the sets went on. Didn't think I'd get 10 the last set, but dug in and got it. Took a decent rest after the last set and before starting bent over rows. I bumped the weight for BOR and got sets of 8 reps. Felt heavy. Next we did pull-ups. First set of 8 felt good, but since elbows have been painful lately, I did 2 sets of band pulldowns with the EliteFTS bands. Felt good. Next we did seal rows with Palloff presses. Then curls with dynamic Palloff presses. Finished up with face pulls and crunches. Very solid WO.
Nutrition/Weight:
I weighed 192.8 this morning. Less than yesterday, which is not normal for a Sunday.
Sat 5/4 - Push Day
Gym: Garage Gym
(175#Incline)5,5,5,5,5+125x9,8P
(175#Squat)5,5,5,5+125x10
(60#DBShldr)5,50x7,45x7,35x10
(25#Fly)2x10
(20#ChestRiase)10,15x10
(40#Crunch)4x10
(80#SkullPress)11/11,8/8
(Superman)2x12
72 + 11 = 93 mins
Started with incline and was able to get 5x5 this week, then did 2 back-off sets of paused reps. Very pleased with this. Since I'm beginning to lose weight I think I'll stay at this weight and not try to bump the weight up again next week. Then we did squats and I bumped up by 10 pounds. I was hoping to get sets of 6 reps, but 5's were all I felt comfortable with. We did 4 sets and then a backoff set. Worked hard on these sets. Then we did shoulder press for 3 sets plus a back-off set. Kept dropping weight each set, they all felt heavy. Next we did incline fly's for 2 sets with 2 sets weighted crunches. Then we did chest raises with 2 more sets of weighted crunches. Finished up with skull/press combo, supersetted with supermans. Very good WO.
Nutrition/Weight:
I weighed 193.6 this morning.
(175#Incline)5,5,5,5,5+125x9,8P
(175#Squat)5,5,5,5+125x10
(60#DBShldr)5,50x7,45x7,35x10
(25#Fly)2x10
(20#ChestRiase)10,15x10
(40#Crunch)4x10
(80#SkullPress)11/11,8/8
(Superman)2x12
72 + 11 = 93 mins
Started with incline and was able to get 5x5 this week, then did 2 back-off sets of paused reps. Very pleased with this. Since I'm beginning to lose weight I think I'll stay at this weight and not try to bump the weight up again next week. Then we did squats and I bumped up by 10 pounds. I was hoping to get sets of 6 reps, but 5's were all I felt comfortable with. We did 4 sets and then a backoff set. Worked hard on these sets. Then we did shoulder press for 3 sets plus a back-off set. Kept dropping weight each set, they all felt heavy. Next we did incline fly's for 2 sets with 2 sets weighted crunches. Then we did chest raises with 2 more sets of weighted crunches. Finished up with skull/press combo, supersetted with supermans. Very good WO.
Nutrition/Weight:
I weighed 193.6 this morning.
Thursday, May 2, 2019
Wed 5/1 - Upper
Gym: Garage Gym
(DBIncline)50x10,60x8,8
(DBRow)50x10,60x8,8
(50#DBShldr)8,7
(Pullups)2x6
(BandExt)2x12
(40#Crunch)2x10
(30#Curl)10,Hx10
(Squat)15,20
(Band)2x12
25 + 5 = 30 mins
Wednesday evening WO. Started with incline and rows, both with dumbbells. 50#'s was going to be a warmup set, but it felt like a working set today, so I just went with it and bumped the weight for the 2nd and 3rd sets. Today is a light/recovery day. Then I did 2 sets shoulder press and pull-ups. Pullups are bothering my elbows. Need to stay on top of this. Then I did triceps extensions and weighted crunches. Finished up with curls, body weight squats and rear delt band pulls. Good WO in 30 mins. Hot in the garage this evening.
Nutrition/Weight:
I weighed 195.6 this morning.
(DBIncline)50x10,60x8,8
(DBRow)50x10,60x8,8
(50#DBShldr)8,7
(Pullups)2x6
(BandExt)2x12
(40#Crunch)2x10
(30#Curl)10,Hx10
(Squat)15,20
(Band)2x12
25 + 5 = 30 mins
Wednesday evening WO. Started with incline and rows, both with dumbbells. 50#'s was going to be a warmup set, but it felt like a working set today, so I just went with it and bumped the weight for the 2nd and 3rd sets. Today is a light/recovery day. Then I did 2 sets shoulder press and pull-ups. Pullups are bothering my elbows. Need to stay on top of this. Then I did triceps extensions and weighted crunches. Finished up with curls, body weight squats and rear delt band pulls. Good WO in 30 mins. Hot in the garage this evening.
Nutrition/Weight:
I weighed 195.6 this morning.
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