Workout: LA Fitness
(80#Inc)10,8,7
(60#IsoShldr)8,8,50x10,9
(HangLegRaise)10,10,8,8
(65#Inc)10,8,7
(75#OHTri)10,9,8
(15#LDelt)3x10
(58#Rope)3x10
(10#RDelt)2x10
(190#Fly)3x11
(Crunch)15#x10/10/10,10#x10/10/10,10/10/10
65 + 5 w/u = 70 mins
Didn't think Sarah and I were going to work out together this AM, but ended up at the gym at the same time so we did a push day together. Incline was good. I dropped a couple reps from last great WO, but it was really just an issue with my R shoulder, not a strength issue, per se. Next we supersetted hanging leg raises with iso shoulder press. We did 2 sets that are basically a really steep incline, and 2 sets sitting up vertical (which makes it a lot harder). Leg raises were good. I did them with toes up to the bar. Kills my elbows though.
Then we did steeper angle incline. First set was good but my R shoulder got bad quickly. I should've skipped the 3rd set or dropped weight. I also went for a rep that I definitely shouldn't have and I think Sarah got more out of helping me on that rep than I got out of it :)
Next I did some real good triceps work and some delt work. Finished up the WO with some chest flys and crunches. The way I've done crunches the last couple WO's is I do 10 reps focused on the R side, 10 reps focused on the left side and then 10 reps on middle. The variations are minor, but they make a difference. After a couple sets of these, my abs are fried. Good WO.
Nutrition:
I weighed 180.6 this morning. This was down from 184.4 from yesterday.
Saturday, January 31, 2015
Wednesday, January 28, 2015
Wed 1/28 - Pull Day (work gym)
Workout: Work Gym
(195#SmBOR)10,10,10,8
(15#Crunch)3x10/10
(175#V-barPullDn)3x8
(SealRow)60x8,8,45x10,10
(HammerCurl)35x10,30x10
(60#RDeltFly)12,10
40 mins + 5 w/u = 45 mins
Went to the work gym over lunch for a quick WO. I bumped the weight on BOR's and they were good...and hard. Was planning on 3 sets, but felt really good so I did 4. Supersetted with crunches and they felt GREAT today. I could really feel my abs activating hard. I went heavy on v-bar pulldowns. 3x8 with this weight was a struggle (and tough on the elbows). My back was already worked fairly well. Next I did 2 sets of heavy seal rows, then dropped the weightand did 2 more sets. Felt great and I supersetted them with hammer curls. I started with 35#DB's and they felt pretty heavy and started to really bothermy elbows so I dropped the weight for the 2nd set. Finished up with 2 sets of rear delt fly's. I bumped the weight on these from last WO.
Fairly short WO, but worked hard and really felt every movement. Pushed weight and reps on every exercise. Good work and really happy with the effort. Hope my elbows aren't screaming at me later this evening.
Nutrition:
I weighed 181.8 this morning. Weight has come back down from Monday/weekend and I'm not ready to really start cutting yet, so I'm going to try to eat at leasta little over maintenance today.
(195#SmBOR)10,10,10,8
(15#Crunch)3x10/10
(175#V-barPullDn)3x8
(SealRow)60x8,8,45x10,10
(HammerCurl)35x10,30x10
(60#RDeltFly)12,10
40 mins + 5 w/u = 45 mins
Went to the work gym over lunch for a quick WO. I bumped the weight on BOR's and they were good...and hard. Was planning on 3 sets, but felt really good so I did 4. Supersetted with crunches and they felt GREAT today. I could really feel my abs activating hard. I went heavy on v-bar pulldowns. 3x8 with this weight was a struggle (and tough on the elbows). My back was already worked fairly well. Next I did 2 sets of heavy seal rows, then dropped the weightand did 2 more sets. Felt great and I supersetted them with hammer curls. I started with 35#DB's and they felt pretty heavy and started to really bothermy elbows so I dropped the weight for the 2nd set. Finished up with 2 sets of rear delt fly's. I bumped the weight on these from last WO.
Fairly short WO, but worked hard and really felt every movement. Pushed weight and reps on every exercise. Good work and really happy with the effort. Hope my elbows aren't screaming at me later this evening.
Nutrition:
I weighed 181.8 this morning. Weight has come back down from Monday/weekend and I'm not ready to really start cutting yet, so I'm going to try to eat at leasta little over maintenance today.
Tuesday, January 27, 2015
Tue 1/27 - Push Day
Workout: LA Fitness
(80#Inc)10,9,8 - Good
(60#IsoShldr)9,8,8,8
(CaptChair)14,14,14,12
(65#Inc)10,8 - R shoulder gave out on 2nd set
(73#RopeExt)10,9
(15#LDelt)2x12
(58#Rope)2x13
(15#RDelt)2x10
(190#Fly)2x10
(15#Crunch)10/10/10,8/8/8
61 + 10 w/u = 71 mins
I wasn't sure what to expect today after how bad my shoulder was for incline this weekend. It's still painful, but first 3 sets of incline were GREAT today. This weekend I couldn't get 3x8 w/o a lot of help on my R side from Sarah. Today I got 10,9,8. Felt good about that. Last set was uncomfortable, but not too much pain. I wanted to do DB shoulder press, but didn't want to put that much stress on the shoulder, so I did the hammer strength iso shoulder machine, supersetted with leg raises in the capt. chair. Then I went back to steeper incline. First set felt good. 2nd set, my shoulder had had it and my R one quit at 8. Left one, no issues. So, some good pressing today.
Next I hit some different triceps and delt exercises. I wanted to do incline DB fly's instead of machine fly's. I tried to warm up with really light 25#DB's and on the first rep I had to drop the weights because it felt like something was going to tear in my R shoulder. So instead I finished up the WO with some machine fly's supersetted with weighted crunches.
Nutrition:
I weighed 183.0 this morning. This was down from 186.0 on Monday.
(80#Inc)10,9,8 - Good
(60#IsoShldr)9,8,8,8
(CaptChair)14,14,14,12
(65#Inc)10,8 - R shoulder gave out on 2nd set
(73#RopeExt)10,9
(15#LDelt)2x12
(58#Rope)2x13
(15#RDelt)2x10
(190#Fly)2x10
(15#Crunch)10/10/10,8/8/8
61 + 10 w/u = 71 mins
I wasn't sure what to expect today after how bad my shoulder was for incline this weekend. It's still painful, but first 3 sets of incline were GREAT today. This weekend I couldn't get 3x8 w/o a lot of help on my R side from Sarah. Today I got 10,9,8. Felt good about that. Last set was uncomfortable, but not too much pain. I wanted to do DB shoulder press, but didn't want to put that much stress on the shoulder, so I did the hammer strength iso shoulder machine, supersetted with leg raises in the capt. chair. Then I went back to steeper incline. First set felt good. 2nd set, my shoulder had had it and my R one quit at 8. Left one, no issues. So, some good pressing today.
Next I hit some different triceps and delt exercises. I wanted to do incline DB fly's instead of machine fly's. I tried to warm up with really light 25#DB's and on the first rep I had to drop the weights because it felt like something was going to tear in my R shoulder. So instead I finished up the WO with some machine fly's supersetted with weighted crunches.
Nutrition:
I weighed 183.0 this morning. This was down from 186.0 on Monday.
Sun 1/25 - Lower
Workout: LA Fitness
(DeadLift)135x10,225x5,275x3,315x5,5,5,5,5 Very good
(LegPress)4Plx30,8Plx15,15,15
(CaptChair)13,13,13,10
(70#GobletSquat)3x12
(15#T-twist)3x12
(Plank)2,1,1,2
73 mins = 73 mins
Sarah and I did a Lower + Core WO this morning. I decided to not go quite as heavy as normal on deadlift, but did sets of 5 instead of real heavy doubles. We didn't really do a warmup, but worked up to my working weight of 5x5 with 315#'s. Felt great. Had quite a bit of rest between sets because we were working on Sarah's DL form. Took some video of both of us. Next we did leg press supersetted with capt chair leg raises. Presses were good and I tried to get my legs real high on leg raises.
I had leg extensions written in next, but we changed and did goblet squats with a DB. These were pretty good. First time doing them. Neither of us had to go very heavy at all to get some decent work out of these. We supersetted them with torture twists. We finished the WO with a plank set, going front, L-side, R-side, front for 2min, 1min, 1min, 2min. We stretched hamstrings for a few mins at the end. Good WO.
Nutrition:
I weighed 184.4 this morning. Getting up there :)
(DeadLift)135x10,225x5,275x3,315x5,5,5,5,5 Very good
(LegPress)4Plx30,8Plx15,15,15
(CaptChair)13,13,13,10
(70#GobletSquat)3x12
(15#T-twist)3x12
(Plank)2,1,1,2
73 mins = 73 mins
Sarah and I did a Lower + Core WO this morning. I decided to not go quite as heavy as normal on deadlift, but did sets of 5 instead of real heavy doubles. We didn't really do a warmup, but worked up to my working weight of 5x5 with 315#'s. Felt great. Had quite a bit of rest between sets because we were working on Sarah's DL form. Took some video of both of us. Next we did leg press supersetted with capt chair leg raises. Presses were good and I tried to get my legs real high on leg raises.
I had leg extensions written in next, but we changed and did goblet squats with a DB. These were pretty good. First time doing them. Neither of us had to go very heavy at all to get some decent work out of these. We supersetted them with torture twists. We finished the WO with a plank set, going front, L-side, R-side, front for 2min, 1min, 1min, 2min. We stretched hamstrings for a few mins at the end. Good WO.
Nutrition:
I weighed 184.4 this morning. Getting up there :)
Saturday, January 24, 2015
Sat 1/24 - Upper
Workout: LA Fitness
(80#Inc)3x8,55x10 - Ugh, R shoulder is a mess
(165#SeatRow)10,10,10
(CaptChair)12,12,10
(60#IsoShldr)10,9,8,8
(190#PullDn)10,9,8
(20#Crunch)3x8
(190#Fly)12,11
(60#SealRow)2x12
(65#RopeExt)2x10
70 + 10 w/u = 80 mins
I woke up at 4:15 this mornign for some reason. Could've used more sleep for sure. Sarah and I went to the gym for an upper day. We started w/ incline as usual. My R shoulder continues to be bad and bothered me all week. Warmups didn't feel great and I said I was going to just stick with 75#'s and see how that went. I ended up grabbing 80#DB's anyway. These still shouldn't be very heavy. First set I got 8 and needed an assist on the right side the last rep or two. I asked Sarah to try to help me keep the R one level w/ the left. My shoulder was really painful and I probably should've either gone really light or skipped this all together. Problem is I've been eating in a surplus and will probably start cutting calories next week so I really wanted to push the weights as much as possible today. Anyway, second set Sarah starting assisting the R side about rep 5/6. I think about the same for the 3rd set. Left side was fine. Really hard to press when one side is just a mess. It makes everything off balance. We increased the angle of the incline and I tried to use my normal weight of 65#DB's. Couldn't even get the right one up. Dropped to 55#'s and did 10 reps. Decent work I guess. Frustrating.
Seated rows were good. Supersetted them with leg raises in the Capt. Chair. I took my legs high and focused on controlling. Next we did iso shoulder press. I got more reps than last WO and was happy with these. Then we supersetted pulldowns with crunches. I bumped the weight up on pulldowns and they were heavy
but good.
Since I couldn't do as much chest/pressing as I'd like, we did 2 sets of flys. There were painful, but still felt fairly good. Finished up the WO with seal rows and rope extensions. I added reps on seal rows. Good WO.
Nutrition:
I weighed 181.2 this morning.
(80#Inc)3x8,55x10 - Ugh, R shoulder is a mess
(165#SeatRow)10,10,10
(CaptChair)12,12,10
(60#IsoShldr)10,9,8,8
(190#PullDn)10,9,8
(20#Crunch)3x8
(190#Fly)12,11
(60#SealRow)2x12
(65#RopeExt)2x10
70 + 10 w/u = 80 mins
I woke up at 4:15 this mornign for some reason. Could've used more sleep for sure. Sarah and I went to the gym for an upper day. We started w/ incline as usual. My R shoulder continues to be bad and bothered me all week. Warmups didn't feel great and I said I was going to just stick with 75#'s and see how that went. I ended up grabbing 80#DB's anyway. These still shouldn't be very heavy. First set I got 8 and needed an assist on the right side the last rep or two. I asked Sarah to try to help me keep the R one level w/ the left. My shoulder was really painful and I probably should've either gone really light or skipped this all together. Problem is I've been eating in a surplus and will probably start cutting calories next week so I really wanted to push the weights as much as possible today. Anyway, second set Sarah starting assisting the R side about rep 5/6. I think about the same for the 3rd set. Left side was fine. Really hard to press when one side is just a mess. It makes everything off balance. We increased the angle of the incline and I tried to use my normal weight of 65#DB's. Couldn't even get the right one up. Dropped to 55#'s and did 10 reps. Decent work I guess. Frustrating.
Seated rows were good. Supersetted them with leg raises in the Capt. Chair. I took my legs high and focused on controlling. Next we did iso shoulder press. I got more reps than last WO and was happy with these. Then we supersetted pulldowns with crunches. I bumped the weight up on pulldowns and they were heavy
but good.
Since I couldn't do as much chest/pressing as I'd like, we did 2 sets of flys. There were painful, but still felt fairly good. Finished up the WO with seal rows and rope extensions. I added reps on seal rows. Good WO.
Nutrition:
I weighed 181.2 this morning.
Thursday, January 22, 2015
Thu 1/22 - Pull Day (Work Gym)
Workout: Work Gym
(185#SmBOR)4x10
(10#T-twist)4x14
(168#RevPullDn)3x8
(55#SealRow)3x8
(20#Crunch)3x12
(75#DBRow)2x12
(50#RDeltFly)2x12
(30#HammerCurl)2x10
45 mins + 5 w/u = 50 mins
Went to the work gym over lunch so had to keep the WO short. This so often works out well. When I don't have a lot of time, I focus on fewer key movements and spend my energy there (where it matters most). Anyway, BOR's were really good. No cheating and reps felt really good. Supersetted with Torture Twists. I wanted to do v-bar pulldowns next, but someone else was using the pulldown, so I worked in with him and did reverse grip. This was easier on my elbows than overhand pulldowns.
Next I did seal rows supersetted with weighted crunches. I did 2 sets of 1-arm DB rows. They felt great. Back was getting pretty fatigues at this point from all the rowing. Finished up with rear delt fly's which were great and I did 2 sets of hammer curls. First time I've done a curl in months because of my elbows. I tried a regular barbell and DB curls and couldn't do even a very light weight w/o a lot of pain. Hammer curls were still painful, but not nearly as much. I went light and they felt "ok". Very nice WO.
Nutrition:
I weighed 181.4 this morning.
(185#SmBOR)4x10
(10#T-twist)4x14
(168#RevPullDn)3x8
(55#SealRow)3x8
(20#Crunch)3x12
(75#DBRow)2x12
(50#RDeltFly)2x12
(30#HammerCurl)2x10
45 mins + 5 w/u = 50 mins
Went to the work gym over lunch so had to keep the WO short. This so often works out well. When I don't have a lot of time, I focus on fewer key movements and spend my energy there (where it matters most). Anyway, BOR's were really good. No cheating and reps felt really good. Supersetted with Torture Twists. I wanted to do v-bar pulldowns next, but someone else was using the pulldown, so I worked in with him and did reverse grip. This was easier on my elbows than overhand pulldowns.
Next I did seal rows supersetted with weighted crunches. I did 2 sets of 1-arm DB rows. They felt great. Back was getting pretty fatigues at this point from all the rowing. Finished up with rear delt fly's which were great and I did 2 sets of hammer curls. First time I've done a curl in months because of my elbows. I tried a regular barbell and DB curls and couldn't do even a very light weight w/o a lot of pain. Hammer curls were still painful, but not nearly as much. I went light and they felt "ok". Very nice WO.
Nutrition:
I weighed 181.4 this morning.
Wednesday, January 21, 2015
Wed 1/21 - Push Day
Workout: LA Fitness
(Inc)85x7,6,80x7,8 - Ugh, R shoulder real bad
(65#Inc)11,9
(60#IsoShldr)4x8
(15#Crunch)20,16,16,14
(73#RopeExt)10,9
(10#LDelt)2x12
(58#Rope)2x12
(10#RDelt)2x10
48 + 10 w/u = 58 mins
Oh man, my right shoulder is screwed. It was bothering me when warming up with 45#DB's. I should've bagged the WO and done it tomorrow. I think until I get this thing healed up a bit, I'm only going to be able to do 1 "heavy" pressing day a week and on the 2nd day, stick with some light stuff and other movements like fly's. I'm bummed. Anyway, started with 85# incline. Left arm goes up fine. Right arm just feels unstable and weak at about half way through the press. I did 2 sets w/ 85#DB's and then dropped to 80#'s. 80's felt much better on it and I think that's about as heavy as I can be going right now. On the bright side, my last set was my best. Then I increased the angle and did 2 good lighter sets.
I grabbed light DB's to warm up for shoulder press and couldn't do it at all w/o pain. This surprised me because lately even if inlince bothers my shoulder and pec, shoulder press has been fine. Not today. I move to the hammer strength iso press machine and did 4 good sets, supersetted with weighted crunches. Finished off the WO with some triceps and delt work. Despite my shoulder issues, this was still a decent WO. And I can tell I'm getting stronger because I can really control the weight and reps. I just get stuck on the R side. I'd better take care of it before I really tear something badly.
Nutrition:
I weighed 180.8 this morning.
(Inc)85x7,6,80x7,8 - Ugh, R shoulder real bad
(65#Inc)11,9
(60#IsoShldr)4x8
(15#Crunch)20,16,16,14
(73#RopeExt)10,9
(10#LDelt)2x12
(58#Rope)2x12
(10#RDelt)2x10
48 + 10 w/u = 58 mins
Oh man, my right shoulder is screwed. It was bothering me when warming up with 45#DB's. I should've bagged the WO and done it tomorrow. I think until I get this thing healed up a bit, I'm only going to be able to do 1 "heavy" pressing day a week and on the 2nd day, stick with some light stuff and other movements like fly's. I'm bummed. Anyway, started with 85# incline. Left arm goes up fine. Right arm just feels unstable and weak at about half way through the press. I did 2 sets w/ 85#DB's and then dropped to 80#'s. 80's felt much better on it and I think that's about as heavy as I can be going right now. On the bright side, my last set was my best. Then I increased the angle and did 2 good lighter sets.
I grabbed light DB's to warm up for shoulder press and couldn't do it at all w/o pain. This surprised me because lately even if inlince bothers my shoulder and pec, shoulder press has been fine. Not today. I move to the hammer strength iso press machine and did 4 good sets, supersetted with weighted crunches. Finished off the WO with some triceps and delt work. Despite my shoulder issues, this was still a decent WO. And I can tell I'm getting stronger because I can really control the weight and reps. I just get stuck on the R side. I'd better take care of it before I really tear something badly.
Nutrition:
I weighed 180.8 this morning.
Monday, January 19, 2015
Mon 1/19 - Lower
Workout: LA Fitness
(DeadLift)225x5,275x3,325x2,345x2,365x2,2,275x15
(LegPress)4Plx40,6Plx25,25
(CaptChair)3x10
(70#LegExt)2x10
(10#T-twist)16,16,14
60 mins = 60 mins
Sarah and I went to the gym for a lower WO this morning. I hadn't done deadlift since Dec 21 (a month ago) so I wasn't planning on pushing things too heavy. I warmed up with a set of 135#'s and just did my normal weight escalation until I got to top weight working sets. Things felt really easy today. 365#'s didn't seem that bad, but my left glute started to bother me a touch so I kept it to 2 top-end sets. Could've kept doing doubles for a couple more sets. I dropped weight to 275#'s for a back-off set and got 15 reps. I've never gotten that many before and I've never gone heavier for a double than 365#'s. The back-off set of 15 reps took a ton of energy. I was huffing and puffing for a while after that one. Great session given the layoff. Sarah did 6 heavy working sets of 5-8 reps. Good work for her.
Sarah and I were sharing the leg press machine, so I stayed light and high reps so we didn't have to switch out a lot of plates. We supersetted these with leg raises in the Capt Chair. I bumped the weight on leg extensions and after two sets my quads felt like jello. Finished the WO with some torture twists for some additional core work. Sarah and I both loved these. We haven't been doing them because they're a pain in the butt to set up at our gym (benches are bolted down so we can't easily move 2 benches close to each other).
Nutrition:
I weighed 182.8 this morning. Ate a lot late last night so weight was pretty high this morning. Still feeling fairly lean at this weight.
(DeadLift)225x5,275x3,325x2,345x2,365x2,2,275x15
(LegPress)4Plx40,6Plx25,25
(CaptChair)3x10
(70#LegExt)2x10
(10#T-twist)16,16,14
60 mins = 60 mins
Sarah and I went to the gym for a lower WO this morning. I hadn't done deadlift since Dec 21 (a month ago) so I wasn't planning on pushing things too heavy. I warmed up with a set of 135#'s and just did my normal weight escalation until I got to top weight working sets. Things felt really easy today. 365#'s didn't seem that bad, but my left glute started to bother me a touch so I kept it to 2 top-end sets. Could've kept doing doubles for a couple more sets. I dropped weight to 275#'s for a back-off set and got 15 reps. I've never gotten that many before and I've never gone heavier for a double than 365#'s. The back-off set of 15 reps took a ton of energy. I was huffing and puffing for a while after that one. Great session given the layoff. Sarah did 6 heavy working sets of 5-8 reps. Good work for her.
Sarah and I were sharing the leg press machine, so I stayed light and high reps so we didn't have to switch out a lot of plates. We supersetted these with leg raises in the Capt Chair. I bumped the weight on leg extensions and after two sets my quads felt like jello. Finished the WO with some torture twists for some additional core work. Sarah and I both loved these. We haven't been doing them because they're a pain in the butt to set up at our gym (benches are bolted down so we can't easily move 2 benches close to each other).
Nutrition:
I weighed 182.8 this morning. Ate a lot late last night so weight was pretty high this morning. Still feeling fairly lean at this weight.
Sunday, January 18, 2015
Sun 1/18 - Upper
Workout: LA Fitness
(65#DBShldr)7,6,60x7,7,45x12 - Very good
(165#SeatRow)10,10,9,8
(HangLegRaise)10,9,9,35
(65#Inc)11,10,9
(185#PullDn)10,9,8
(15#Crunch)12,10,10
(60#SealRow)3x10
(65#RopeExt)12,10,10
(Plank)2,1,1,2
81 + 10 w/u = 91 mins
After a day of skiing at Whitetail w/ Sarah yesterday I was feeling a little beat up. I had the chance to work out with Sarah this morning. Was going to be a pull day, but decided to do an upper body WO since Sarah was w/ me and tomorrow I'll either take a rest day or do lower or cardio. Anyway, I knew it was too soon to hit real heavy incline again so we started with shoulder press. I bumped up to 65#'s for the first time. Got 2 good sets, but it was heavy and I dropped the weight to 60#DB's and got 2 more good sets. Then we did a back-off set, which felt great. Shoulders felt pretty good.
I bumped the weith on seated rows and they were good. Supersetted with hanging leg raises. As predicted, these were hell on the elbows, so we did 3 sets plus one set of lying leg raises. Next we did high angle incline. Worked hard and got good reps, but I thought I'd get more since I normally do these after heavy incline and get these reps or better. I guess shoulder press really impacted this more than I thought it would. Sarah worked really hard on all 3 sets here. Really good effort on her part.
I bumped up the weight on pulldowns and they went really well. We supersetted with crunches. Next we supersetted seal rows with rope extensions. I started seal rows w/ 55#'s, but that felt too light. 60#'s was good. Finished the WO with a plank series. 2 mins plank, 1 min R-side plank, 1 min L-side plank, 2 min plank. These was really good and didn't take a ton of time. Very good WO. Pushed the weight up wherever I could.
Nutrition:
I weighed 181.0 this morning.
(65#DBShldr)7,6,60x7,7,45x12 - Very good
(165#SeatRow)10,10,9,8
(HangLegRaise)10,9,9,35
(65#Inc)11,10,9
(185#PullDn)10,9,8
(15#Crunch)12,10,10
(60#SealRow)3x10
(65#RopeExt)12,10,10
(Plank)2,1,1,2
81 + 10 w/u = 91 mins
After a day of skiing at Whitetail w/ Sarah yesterday I was feeling a little beat up. I had the chance to work out with Sarah this morning. Was going to be a pull day, but decided to do an upper body WO since Sarah was w/ me and tomorrow I'll either take a rest day or do lower or cardio. Anyway, I knew it was too soon to hit real heavy incline again so we started with shoulder press. I bumped up to 65#'s for the first time. Got 2 good sets, but it was heavy and I dropped the weight to 60#DB's and got 2 more good sets. Then we did a back-off set, which felt great. Shoulders felt pretty good.
I bumped the weith on seated rows and they were good. Supersetted with hanging leg raises. As predicted, these were hell on the elbows, so we did 3 sets plus one set of lying leg raises. Next we did high angle incline. Worked hard and got good reps, but I thought I'd get more since I normally do these after heavy incline and get these reps or better. I guess shoulder press really impacted this more than I thought it would. Sarah worked really hard on all 3 sets here. Really good effort on her part.
I bumped up the weight on pulldowns and they went really well. We supersetted with crunches. Next we supersetted seal rows with rope extensions. I started seal rows w/ 55#'s, but that felt too light. 60#'s was good. Finished the WO with a plank series. 2 mins plank, 1 min R-side plank, 1 min L-side plank, 2 min plank. These was really good and didn't take a ton of time. Very good WO. Pushed the weight up wherever I could.
Nutrition:
I weighed 181.0 this morning.
Fri 1/16 - Push Day
Workout: LA Fitness
(Inc)85x7,80x7,7,7 - Whoa! 85 felt super heavy today. Not recovered from last WO.
(60#DBShldr)7,7,7,6,45x10
(65#Inc)2x9
(75#OHTri)2x10
(20#LDelt)2x10
(58#Rope)2x12
(10#RDelt)2x10
(10#DecCrunch)2x10
50 + 10 w/u = 60 mins
I don't think I was recovered enough from my last WO based on performance and how I felt during incline today. 85#DB's felt really heavy on the first set, so I dropped to 80's and they were still heavy. Good effort though. I did heavy DB shoulder press and would've hoped for a few sets of 8 reps, but these were good and the back-off set to 45#'s was really good. I increased the angle of the incline and did 2 sets. I've been getting 10-11 reps on these, but barely got 9's today. Again, not recovered enough from last push WO.
Finished up the WO with some triceps, delt and ab work. Decent WO. Good effert despite not being able to go heavier on incline.
Nutrition:
I weighed 180.0 this morning.
(Inc)85x7,80x7,7,7 - Whoa! 85 felt super heavy today. Not recovered from last WO.
(60#DBShldr)7,7,7,6,45x10
(65#Inc)2x9
(75#OHTri)2x10
(20#LDelt)2x10
(58#Rope)2x12
(10#RDelt)2x10
(10#DecCrunch)2x10
50 + 10 w/u = 60 mins
I don't think I was recovered enough from my last WO based on performance and how I felt during incline today. 85#DB's felt really heavy on the first set, so I dropped to 80's and they were still heavy. Good effort though. I did heavy DB shoulder press and would've hoped for a few sets of 8 reps, but these were good and the back-off set to 45#'s was really good. I increased the angle of the incline and did 2 sets. I've been getting 10-11 reps on these, but barely got 9's today. Again, not recovered enough from last push WO.
Finished up the WO with some triceps, delt and ab work. Decent WO. Good effert despite not being able to go heavier on incline.
Nutrition:
I weighed 180.0 this morning.
Thursday, January 15, 2015
Thu 1/15 - Pull Day (work gym)
Workout: Work Gym
(185#SmBOR)4x10 - Good
(LegRaise)4x30 - Really good
(163#PullDn)3x8 - Very painful on R elbow/forearm
(50#SealRow)3x10
(15#RDelt)3x10
(20#Crunch)12,10,10
40 mins + 5 w/u = 45 mins
Didn't have a lot of time and didn't want to do a ton of pulling because of my R elbow and forearm so it worked out just right. Smith bent over rows felt really good. I haven't done BOR in a while. Supersetted rows with lying leg raises. Bumped the reps again on these and did sets of 30. I started at sets of 20 a couple weeks ago. These 2 exercises took a while. 30 reps just takes a while. I'm going to have to start doing hanging leg raises, but that's going to be hell on my elbow and shoulders. Next I did pulldowns. First set felt great. 2nd set OK. 3rd set I could barely hold the bar in my right arm when pulling. Really painful. Shouldn't have done these.
Seal rows were OK. My R arm was still bothering me from pulldowns. Finished up with rear delt DB raises and some weighted crunches. Decent WO.
Nutrition:
I weighed 178.6 this morning.
(185#SmBOR)4x10 - Good
(LegRaise)4x30 - Really good
(163#PullDn)3x8 - Very painful on R elbow/forearm
(50#SealRow)3x10
(15#RDelt)3x10
(20#Crunch)12,10,10
40 mins + 5 w/u = 45 mins
Didn't have a lot of time and didn't want to do a ton of pulling because of my R elbow and forearm so it worked out just right. Smith bent over rows felt really good. I haven't done BOR in a while. Supersetted rows with lying leg raises. Bumped the reps again on these and did sets of 30. I started at sets of 20 a couple weeks ago. These 2 exercises took a while. 30 reps just takes a while. I'm going to have to start doing hanging leg raises, but that's going to be hell on my elbow and shoulders. Next I did pulldowns. First set felt great. 2nd set OK. 3rd set I could barely hold the bar in my right arm when pulling. Really painful. Shouldn't have done these.
Seal rows were OK. My R arm was still bothering me from pulldowns. Finished up with rear delt DB raises and some weighted crunches. Decent WO.
Nutrition:
I weighed 178.6 this morning.
Tuesday, January 13, 2015
Tue 1/13 - Push (Work Gym)
Workout: Work Gym
(75#Inc)12,11,10,9
(55#DBShldr)4x8
(LegRaise)4x25
(65#Inc)12,9,9
(20#Crunch)3x10
(75#OHTri)12,12,10
(20#LDelt)3x10
(50#Rope)2x12
(50#RDeltyFly)2x10
62 + 10 w/u = 72 mins
Worked out at lunch at work gym today. Elbow wasn't too bad, but I wasn't doing any pulling. R shoulder was painful on latter reps of most sets, especially shoulder press (which surprisingly hadn't been the case lately). Incline was great today. Could only go to 75#'s, but great reps and volume. Shoulder press was OK. I could've easily done more reps with left arm, but my R shoulder really started bothering me at about rep 6 of each set. Supersetted these with lying leg raises. I've been increasing by a rep on each set the last couple of WO's going from 20/set now to 25/set. These got pretty tough the last 2 sets.
I increased the angle of the incline and did 3 more sets. First set was awesome. 2nd set I mis-grooved the 9th rep and struggled w/ it and really bothered my shoulder. Last set I got 9 as well. Supersetted these with weighted crunches. Overhead triceps extensions were really good. But this is about the time Brian showed up at the gym and we started chatting so I had more rest than normal, making the 2nd set a lot easier. Supersetted these with lateral delt raises. Finished up the WO w/ some more tricpes work and some rear delt fly's. Great WO. worked hard on EVERY set.
Nutrition:
I weighed 179.2 this morning.
(75#Inc)12,11,10,9
(55#DBShldr)4x8
(LegRaise)4x25
(65#Inc)12,9,9
(20#Crunch)3x10
(75#OHTri)12,12,10
(20#LDelt)3x10
(50#Rope)2x12
(50#RDeltyFly)2x10
62 + 10 w/u = 72 mins
Worked out at lunch at work gym today. Elbow wasn't too bad, but I wasn't doing any pulling. R shoulder was painful on latter reps of most sets, especially shoulder press (which surprisingly hadn't been the case lately). Incline was great today. Could only go to 75#'s, but great reps and volume. Shoulder press was OK. I could've easily done more reps with left arm, but my R shoulder really started bothering me at about rep 6 of each set. Supersetted these with lying leg raises. I've been increasing by a rep on each set the last couple of WO's going from 20/set now to 25/set. These got pretty tough the last 2 sets.
I increased the angle of the incline and did 3 more sets. First set was awesome. 2nd set I mis-grooved the 9th rep and struggled w/ it and really bothered my shoulder. Last set I got 9 as well. Supersetted these with weighted crunches. Overhead triceps extensions were really good. But this is about the time Brian showed up at the gym and we started chatting so I had more rest than normal, making the 2nd set a lot easier. Supersetted these with lateral delt raises. Finished up the WO w/ some more tricpes work and some rear delt fly's. Great WO. worked hard on EVERY set.
Nutrition:
I weighed 179.2 this morning.
Sunday, January 11, 2015
Sun 1/11 - Cardio + Lower
Workout: LA Fitness
35 min cardio on TM
(LegPress)4Plx25,6x20,8x15,10x10
(20#Crunch)4x8/8
(65#LegExt)2x10/10
(Plank)2x2min
(55#Inc)3x10
69 mins
I didn't want to deadlift today because the of the strain on my elbow (even though I would've like to do it) so I wasn't quite sure what to do today. After all I ate yesterday, I really wanted to work out though. So I did 35 mins cardio on the treadmill and then some leg and core work. I went heavier on leg press than planned, working up to 10 plates. First time I've done planks in a long time.
Nutrition:
I weighed 180.8 this morning. Actually surprised I wasn't heavier after yesterday: pancakes at Ihop, huge sushi dinner (Gregg's choice for his b'day), cake & ice cream for birthday, and then my standard (of late) big bowl of icecream with honey, pretzels and raisins.
35 min cardio on TM
(LegPress)4Plx25,6x20,8x15,10x10
(20#Crunch)4x8/8
(65#LegExt)2x10/10
(Plank)2x2min
(55#Inc)3x10
69 mins
I didn't want to deadlift today because the of the strain on my elbow (even though I would've like to do it) so I wasn't quite sure what to do today. After all I ate yesterday, I really wanted to work out though. So I did 35 mins cardio on the treadmill and then some leg and core work. I went heavier on leg press than planned, working up to 10 plates. First time I've done planks in a long time.
Nutrition:
I weighed 180.8 this morning. Actually surprised I wasn't heavier after yesterday: pancakes at Ihop, huge sushi dinner (Gregg's choice for his b'day), cake & ice cream for birthday, and then my standard (of late) big bowl of icecream with honey, pretzels and raisins.
Saturday, January 10, 2015
Sat 1/10 - Upper
Workout: LA Fitness
(85#Inc)8,8,7 - Nice, making good progress back, surprisingly
(65#Inc)11,11 - Great
(160#SeatRow)10,9,9 - Good
(10#Crunch)3x10
(60#IsoShldr)10,9,8,7
(180#PullDn)3x9
(205#Fly)12,10
(58#Rope)2x13
(15#RDelt)13,11
73 + 8 w/u = 81 mins
After 2 more days off (Thurs & Fri) because of my R elbow and only 1 WO this week, Sarah and I went to the gym this morning. I wasn't sure what to expect. Warmups on incline felt ok in my chest when pressing, but everything feels so FREAKING heavy. From my elbow down though my forearm and into wrist is painful. I can hardly open a bottled soda. Anyway, warmup felt ok so I worked up to 85#DB's. Last WO was my first time using 85's in a while and today I got an extra rep on each set. I was tempted to do a 4th set, but 3 heavy sets was enough for today. Sarah bumped up to 40#DB's and got good reps! We increased the angle and dropped the weight for 2 more sets of incline. I got 11,11, which is a PR. I struggled for months to get 2x10 so I'm progressing despite the shoulder, pec and elbow issues.
Seated rows were good. Only did 3 sets because of elbow, but got much better reps with a heavy weight than I thought I would and more than prior WO's. We supersetted these with crunches. Next we did iso shoulder press. these were good. Sarah supersetted with curls. I don't dare try them right now because of my elbow. I haven't curled at all in weeks. Next we did pulldowns. Again, I was surprised that I got more reps than prior WO's with a "heavy" weight. We supersetted these with lying leg raises. We finished up the WO with some chest fly's, triceps and rear delt work. Sarah did Seal Rows, which made me jealous. I was going to do a set or two and Sarah talked me out of it, thankfully. Those have been especially hard on my elbows for some reason.
I think what I am finally (hopefully) learning is that when I actually take adequate rest, my body has time to recover, grow, etc. and I can have an awesome WO like I had today. I thought I'd struggle today after only 1 WO this week. In fact, the opposite happened. I hope I can take this lesson to heart and reduce volume from 3/week Upper WO's to 2/week and just keep intensity as high as possible. I get caught in the trap of "more is better", which isn't always the case. Anyway, great WO today.
Nutrition:
I weighed 178.2 this morning.
(85#Inc)8,8,7 - Nice, making good progress back, surprisingly
(65#Inc)11,11 - Great
(160#SeatRow)10,9,9 - Good
(10#Crunch)3x10
(60#IsoShldr)10,9,8,7
(180#PullDn)3x9
(205#Fly)12,10
(58#Rope)2x13
(15#RDelt)13,11
73 + 8 w/u = 81 mins
After 2 more days off (Thurs & Fri) because of my R elbow and only 1 WO this week, Sarah and I went to the gym this morning. I wasn't sure what to expect. Warmups on incline felt ok in my chest when pressing, but everything feels so FREAKING heavy. From my elbow down though my forearm and into wrist is painful. I can hardly open a bottled soda. Anyway, warmup felt ok so I worked up to 85#DB's. Last WO was my first time using 85's in a while and today I got an extra rep on each set. I was tempted to do a 4th set, but 3 heavy sets was enough for today. Sarah bumped up to 40#DB's and got good reps! We increased the angle and dropped the weight for 2 more sets of incline. I got 11,11, which is a PR. I struggled for months to get 2x10 so I'm progressing despite the shoulder, pec and elbow issues.
Seated rows were good. Only did 3 sets because of elbow, but got much better reps with a heavy weight than I thought I would and more than prior WO's. We supersetted these with crunches. Next we did iso shoulder press. these were good. Sarah supersetted with curls. I don't dare try them right now because of my elbow. I haven't curled at all in weeks. Next we did pulldowns. Again, I was surprised that I got more reps than prior WO's with a "heavy" weight. We supersetted these with lying leg raises. We finished up the WO with some chest fly's, triceps and rear delt work. Sarah did Seal Rows, which made me jealous. I was going to do a set or two and Sarah talked me out of it, thankfully. Those have been especially hard on my elbows for some reason.
I think what I am finally (hopefully) learning is that when I actually take adequate rest, my body has time to recover, grow, etc. and I can have an awesome WO like I had today. I thought I'd struggle today after only 1 WO this week. In fact, the opposite happened. I hope I can take this lesson to heart and reduce volume from 3/week Upper WO's to 2/week and just keep intensity as high as possible. I get caught in the trap of "more is better", which isn't always the case. Anyway, great WO today.
Nutrition:
I weighed 178.2 this morning.
Wednesday, January 7, 2015
Wed 1/7 - Push Day
Workout: LA Fitness
(80#Inc)9,9,8 R shoulder/pec - skipped the 4th set
(65#Inc)11,10,9 Good
(60#IsoShlder)4x8
(10#Crunch)12,12,10,10
(58#Rope)3x12
(20#LDelt)2x10
44 + 10 w/u = 54 mins
I took the last 2 days off because my R elbow has been really painful. Today should've been a Pull or Upper WO, but I wanted to give another day before pulling, so I did a push day. Heavy incline was fairly good, but once I hit about rep 7 on each set I started getting a sharp pain in my right shoulder. I think I could've pushed for an extra rep or two but didn't want to risk it. I also didn't do a planned 4th set. Since I didn't do a 4th heavy set, I did 3 lighter/steeper sets instead of 2. I think 3 sets on the steeper incline is better than 2, but need to be careful about letting volume get too high.
I was planning on doing DB Shoulder press, but the seats were taken and I was pressed for time so I did the hammer strength iso shoulder. Didn't get as many reps as last WO, but did 4 good sets. Supersetted these with crunches w/ a 10# plate on my chest. Finished the WO w/ some triceps and delt work. I started w/ a set of overhead rope extensions. This really hurt my wrists (which have been bothering me lately also), so I switched to rope pushdowns which felt better.
I feel like I'm kind of falling apart. My knees are getting achy again, my R elbow has been really bad (to the point that I wear a compression sleeve all the time and an extra strength one during WO's), my righ shoulder/pec is bad. Really frustrated that I can't put the work in that I'd like during this winter bulking season. I'm working as hard as my body will allow, but not really making any progress. Feel like I take one step forward and two steps back. Need to heal up and be more cautious with volume.
Nutrition:
I weighed 178.0 this morning. Not a bad weight, but don't feel great about it. At this weight and how I'm eating, I should really be making strength and muscle gains, but training hasn't been optimal for that. Gotta remember it's the journey and hard work that's the reward.
(80#Inc)9,9,8 R shoulder/pec - skipped the 4th set
(65#Inc)11,10,9 Good
(60#IsoShlder)4x8
(10#Crunch)12,12,10,10
(58#Rope)3x12
(20#LDelt)2x10
44 + 10 w/u = 54 mins
I took the last 2 days off because my R elbow has been really painful. Today should've been a Pull or Upper WO, but I wanted to give another day before pulling, so I did a push day. Heavy incline was fairly good, but once I hit about rep 7 on each set I started getting a sharp pain in my right shoulder. I think I could've pushed for an extra rep or two but didn't want to risk it. I also didn't do a planned 4th set. Since I didn't do a 4th heavy set, I did 3 lighter/steeper sets instead of 2. I think 3 sets on the steeper incline is better than 2, but need to be careful about letting volume get too high.
I was planning on doing DB Shoulder press, but the seats were taken and I was pressed for time so I did the hammer strength iso shoulder. Didn't get as many reps as last WO, but did 4 good sets. Supersetted these with crunches w/ a 10# plate on my chest. Finished the WO w/ some triceps and delt work. I started w/ a set of overhead rope extensions. This really hurt my wrists (which have been bothering me lately also), so I switched to rope pushdowns which felt better.
I feel like I'm kind of falling apart. My knees are getting achy again, my R elbow has been really bad (to the point that I wear a compression sleeve all the time and an extra strength one during WO's), my righ shoulder/pec is bad. Really frustrated that I can't put the work in that I'd like during this winter bulking season. I'm working as hard as my body will allow, but not really making any progress. Feel like I take one step forward and two steps back. Need to heal up and be more cautious with volume.
Nutrition:
I weighed 178.0 this morning. Not a bad weight, but don't feel great about it. At this weight and how I'm eating, I should really be making strength and muscle gains, but training hasn't been optimal for that. Gotta remember it's the journey and hard work that's the reward.
Sunday, January 4, 2015
Sun 1/4 - Push Day
Workout: LA Fitness
(85#Inc)7,7,6,6 First time w/ 85#'s since November
(65#Inc)11,10,10,9 Awesome!
(130#ChestPress)12,11,11
(LegRaise)3x22
(190#Fly)12,11
(115#RDeltFly)15,12
(RopeExt)73x8,65x10
(58#Rope)2x12
60 + 11 w/u = 71 mins
Since incline was so good w/ 80#DB's last WO, I decide to bump up to 85#DB's today and see how they felt. I hadn't done 85#'s since late November before I got real sick. My reps were down with this weight, but that was expected. They didn't feel too heavy, but I'm not used to that weight. Kept them really controlled which was good. Increased the angle of the incline and did 4 awesome sets. I struggled for a LONG time to get 2x10 with this weight after heavy pressing and today I got 4 really good sets. Very pleased. So even though I'm not comfortable again with the higher weight, I can tell I'm making good progress back.
Next I did machine chest press for some more pressing volume and supersetted them with lying leg raises on the floor. Then I did chest and rear delt fly's. Finished the WO with some triceps work. Excellent push WO.
Nutrition:
I weighed 182.6 this morning. Ate WAY too much at the progressive dinner party last night, including trying nearly every desert. That didn't stop me from having a big ass bowl of ice cream when we got home. Going to eat today and then try to reign it in a bit this coming week.
(85#Inc)7,7,6,6 First time w/ 85#'s since November
(65#Inc)11,10,10,9 Awesome!
(130#ChestPress)12,11,11
(LegRaise)3x22
(190#Fly)12,11
(115#RDeltFly)15,12
(RopeExt)73x8,65x10
(58#Rope)2x12
60 + 11 w/u = 71 mins
Since incline was so good w/ 80#DB's last WO, I decide to bump up to 85#DB's today and see how they felt. I hadn't done 85#'s since late November before I got real sick. My reps were down with this weight, but that was expected. They didn't feel too heavy, but I'm not used to that weight. Kept them really controlled which was good. Increased the angle of the incline and did 4 awesome sets. I struggled for a LONG time to get 2x10 with this weight after heavy pressing and today I got 4 really good sets. Very pleased. So even though I'm not comfortable again with the higher weight, I can tell I'm making good progress back.
Next I did machine chest press for some more pressing volume and supersetted them with lying leg raises on the floor. Then I did chest and rear delt fly's. Finished the WO with some triceps work. Excellent push WO.
Nutrition:
I weighed 182.6 this morning. Ate WAY too much at the progressive dinner party last night, including trying nearly every desert. That didn't stop me from having a big ass bowl of ice cream when we got home. Going to eat today and then try to reign it in a bit this coming week.
Saturday, January 3, 2015
Sat 1/3 - Upper (R elbow really bad shape)
Workout: LA Fitness
(60#DBShldr)9,9,8,7,45x11
(180#PullDn)3x8
(10#Crunch)12,12,10,10
(130#SeatRow)3x10
(CaptChair)3x16
(20#LDelt)3x12
(80#PushDn)2x10
(10#RDelt)3x12
(25#Pallof)2x30sec
62 + 8 w/u = 70 mins
I almost skipped the WO this morning. My R elbow is really bad. Skiing seems to have really bothered it from pushing with the poles I guess. It's so bad I can barely screw the top off a soda bottle or carry fairly light things.
I wanted to give chest a little more recovery time, so I did heavy DB shoulder press instead of incline. Shoulder press was awesome. 4 heavy sets and 1 backoff set. My R elbow is TERRIBLE and really painful, so I wasn't plannig on doing a ton of pulling volume. I did bump up the weight on pulldowns and did 3 sets but stayed away from failure to save the elbow. Supersetted these with crunches. Next we supersetted seated rows with capt chair leg raises. I was only going to do 2 sets of rows to save my elbow a bit, but did 3 anyway. I'm hard headed.
Next, Sarah and I were going to do decline. She did her first set and I did one rep with a light weight and racked it. Felt like my R pec/shoulder was going to tear or come apart. Not good. I did lateral raises instead. Finished up with some tri, rear delt and more core work. Overall a good WO. Pushed a few things harder than planned because I plan on working out push/pull on Sun/Mon, but really happy with shoulder press. Sarah had a great WO, especially incline where she got 3x8 with 35#DB's, which she'd been trying to get for a couple WO's.
Nutrition:
weighed 180.0 this morning. Yikes. Jumped quite a bit in the last couple days.
(60#DBShldr)9,9,8,7,45x11
(180#PullDn)3x8
(10#Crunch)12,12,10,10
(130#SeatRow)3x10
(CaptChair)3x16
(20#LDelt)3x12
(80#PushDn)2x10
(10#RDelt)3x12
(25#Pallof)2x30sec
62 + 8 w/u = 70 mins
I almost skipped the WO this morning. My R elbow is really bad. Skiing seems to have really bothered it from pushing with the poles I guess. It's so bad I can barely screw the top off a soda bottle or carry fairly light things.
I wanted to give chest a little more recovery time, so I did heavy DB shoulder press instead of incline. Shoulder press was awesome. 4 heavy sets and 1 backoff set. My R elbow is TERRIBLE and really painful, so I wasn't plannig on doing a ton of pulling volume. I did bump up the weight on pulldowns and did 3 sets but stayed away from failure to save the elbow. Supersetted these with crunches. Next we supersetted seated rows with capt chair leg raises. I was only going to do 2 sets of rows to save my elbow a bit, but did 3 anyway. I'm hard headed.
Next, Sarah and I were going to do decline. She did her first set and I did one rep with a light weight and racked it. Felt like my R pec/shoulder was going to tear or come apart. Not good. I did lateral raises instead. Finished up with some tri, rear delt and more core work. Overall a good WO. Pushed a few things harder than planned because I plan on working out push/pull on Sun/Mon, but really happy with shoulder press. Sarah had a great WO, especially incline where she got 3x8 with 35#DB's, which she'd been trying to get for a couple WO's.
Nutrition:
weighed 180.0 this morning. Yikes. Jumped quite a bit in the last couple days.
Thursday, January 1, 2015
Thu 1/1 - Upper & New Year 5k Race
Workout: LA Fitness
(80#Inc)10,9,9,8,65x10
(160#SeatRow)10,10,8
(10#Crunch)12,12,10
(60#IsoShldr)12,10,9
(175#PullDn)10,10,8
(30#IncFly)2x10
(65#RopeExt)13,10
(10#RDelt)2x12
59 + 8 w/u = 67 mins
Happy New Year WO! Went to bed at 2:30am after a great evening. Woke up at 5:30, at the gym at 8AM. Needed to get WO in w/ Sarah right when the gym opened today because we were also running the Resolution Race 5k (me) and 10k (Sarah). Incline was GREAT today. Finally made some real progress back. Got more reps on every set today and reps were controlled and felt good. Shoulder wasn't too bad and I wasn't getting that sticking point half way up on my right side. I bumped the weight up on seated rows and got good reps. Supersetted rows with crunches. I went with 60# iso-shoulder press again as last WO, but this WO I'd done some real hard pressing before this. Last WO I just did incline fly's before. I expected to get less reps, but didn't. Very pleased with these.
I bumped the weight on pulldowns and they were good. I supersetted them with 2 sets of incline fly's. Only 2 sets because they bothered my R elbow. Finished up with some tri and rear delt work. AWESOME WO and what a great way to start the new year. Then off to the race.
Nutrition:
I weighed 177.4 this morning.
5K Race:
Ran 27:33 for 5k. Knees a little sore, but not too terribly bad. Hope they hold up skiing tomorrow.
(80#Inc)10,9,9,8,65x10
(160#SeatRow)10,10,8
(10#Crunch)12,12,10
(60#IsoShldr)12,10,9
(175#PullDn)10,10,8
(30#IncFly)2x10
(65#RopeExt)13,10
(10#RDelt)2x12
59 + 8 w/u = 67 mins
Happy New Year WO! Went to bed at 2:30am after a great evening. Woke up at 5:30, at the gym at 8AM. Needed to get WO in w/ Sarah right when the gym opened today because we were also running the Resolution Race 5k (me) and 10k (Sarah). Incline was GREAT today. Finally made some real progress back. Got more reps on every set today and reps were controlled and felt good. Shoulder wasn't too bad and I wasn't getting that sticking point half way up on my right side. I bumped the weight up on seated rows and got good reps. Supersetted rows with crunches. I went with 60# iso-shoulder press again as last WO, but this WO I'd done some real hard pressing before this. Last WO I just did incline fly's before. I expected to get less reps, but didn't. Very pleased with these.
I bumped the weight on pulldowns and they were good. I supersetted them with 2 sets of incline fly's. Only 2 sets because they bothered my R elbow. Finished up with some tri and rear delt work. AWESOME WO and what a great way to start the new year. Then off to the race.
Nutrition:
I weighed 177.4 this morning.
5K Race:
Ran 27:33 for 5k. Knees a little sore, but not too terribly bad. Hope they hold up skiing tomorrow.
Jewelry Box
Thought I'd post some pictures of a project I did to "make" (aka stain) jewelry boxes for Elena and Sarah. I used a different shade stain and felt inserts for each, but other than that they were very similar. Here they are in various stages of the project.
Tue 12/30 - 4.3 mile run
Ran 4.3 miles in 42 mins. Out in 21:30, back in 20:30. 10:00/mile pace. Slow. Left knee painful. Cortisone shot in knee has worn off. Back to more-less constant pain/discomfort. Bummed about that.
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