Thu 2/25 - Upper

Workout: Work Gym
(185#SmBOR)3x11,135x12
(75#Inc)13,10,9
(55#Crunch)3x10
(115#OHP)11,11,10
(163#VbarPull)3x10
(80#Skulls)10,9,8
(20#RDelt)3x10
(23#IncFly)2x12,15x12
(7.5LDelt)2x12
(Crunch)2x15
(35#Curl)12

75 + 5 = 80 mins

This will be my last WO at the Sprint gym. My last day is tomorrow and I'm moving to Charlotte for a new job opportunity. WO's may suffer until I get settled down there and find a new gym. I ended it off with a really good WO.

Started with bent over rows while warming up on incline. 3 good heavy sets with a back-off set.  Then I supersetted incline with heavy crunches. Incline was good controlled paused reps. Next I supersetted over head press with pulldowns. Worked hard on OHP.  Next I did skull crushers with rear delt fly's. I started skull crushers with a straight bar to see if that was easier on elbows/wrists.  It wasn't. I switched to the EZ bar after the first set.

Next I supersetted incline cable fly's, cable lateral delt raises and crunches. 2 sets of fly's, plus a drop set. Hit 1 set of curls before heading out. Very good WO.

Nutrition:
I weighed 173.8 this morning. Dieting fairly hard this week. It's working, I'm down from 181.0 on Sunday.

Tue 2/23 - Upper

Workout: Work Gym
(55#DBShldr)3x10
(175#VBarPull)3x10
(65#Inc)2x11
(InvertRow)2x10
(23#IncFly)13,12
(75#OHTri)15,10
(30#Delt)2x12
(35#IncCurl)10,8
(7.5#LDelt)2x10
(Crunch)25,20
(15#RDelt)2x12
(58#Rope)15,12

58 + 8 = 66 mins

Upper WO over lunch at work today. Started with DB shoulder press. Was happy with 3x10 here because I haven't done these in a little while. Supersetted with pulldowns. Next I supersetted 2 sets each of incline and inverted rows. Incline felt really good - real controlled paused reps.  Then I did incline cable fly's with overhead triceps extensions. Fly's were good and I think 15 reps might be the most I've gotten on overhead extensions.  Good work.

Then I did delt raises with incline curls. Next I did cable lateral raises, crunches and rear delt superset. Finished up with some rope extensions with short rest. Good WO.

Nutrition:
I weighed 177.0 this morning.

Sun 2/21 - Pull day

Workout: LA Fitness
(155#BOR)4x10
(175#VbarPull)10,8,160x8,8
(Crunch)4x15
(90#IsoRow)4x12
(30#Delt)3x12
(30#Curl)12,10,8
(95#StandingCableRow)3x15
(25#RDelt)3x12

68 + 6 = 74 mins

Pull day today. Started with BOR for 4 good sets. Next we supersetted vbar pulldowns and crunches. I had to drop the weight on pulldowns. BOR took more out of me than I thought it would. Next I did iso rows, standing, rather than sitting. I liked it this way. 3 sets of 2-arm, 1 set of 1-arm. Supersetted these with delt raises. Next we did some curls.  Then we did my new favorite rowing movement, standing cable rows. Went heavier today. Supersetted with rear delt work. Very nice pull WO.

Got to WO with Sarah today, something I've missed the last couple of month and will continue to miss after my move to Charlotte. Maybe we can start again some time in the Spring.

Nutrition: I weighed 181.0 this morning, as expected after yesterday.

Sat 2/20 - Push day

Workout: LA Fitness
(85#Inc)8,8,6
(65#Inc)8,7,7,6
(50#Crunch)4x12
(IncFly)25x10,17.5x10,10,15x10,10
(95#OHP)9,8,8
(Skulls)90x8,80x8
(5#LDelt)2x12
(58#Rope)2x12

61 + 12 = 63 mins

Push day today. Heavy incline was good. Pleased with the first 2 sets with 8 reps, not as happy that only got 6 on the 3rd set, but good work. Right shoulder was a bit painful after the 2nd set of 8. In hind sight, I probably should have dropped to 80#'s and done 2 more heavy sets. Then I increased the angle of the incline and did 4 sets. I planned on 3 sets, but reps were lower than I wanted so I did a 4th set. I think the 2nd heavy set of 8 reps took its toll. I grinded the last rep and it impacted the rest of incline. Gotta be smarter about grinding out heavy reps. I supersetted crunches with incline.

Next I did incline cable fly for 4 sets. Then OHP for 3 sets. Even with the light OHP weight, I was pleased to get 9,8,8 reps after all the pressing and chest work already done. Next I did skull crushers. Tri's were fried and 90#'s felt really heavy. Dropped to 80#'s and was done. Finished up with cable lateral delt raises and some rope pushdowns.  Good push day.

Nutrition:
I weighed 176.0 the last two days. Weight is going to be high tomorrow. Ate out twice today. Kabobs for lunch and Thai for dinner.

Wed 2/17 - Upper

Workout: Work Gym
(75#Inc)3x8P
(Pullups)3x10
(115#SmOHP)2x10
(75#DBRow)2x10
(100#Fly)2x10
(75#OHTri)14,12
(15#RDelt)2x10
(7.5#LDelt)2x12

46 mins

Quick upper WO at work today. Decent WO. Nothing to write home about.

Nutrition:
I weighed 177.6 this morning. Not bad after the amount I ate in PA the last couple of days.

Sun 2/14 - Pull day

Workout: LA Fitness
(88#SeatRow)10,8,8,80x10
(175#VbarPull)10,8,8,8
(Crunch)12,10,8
(50#SealRow)3x10
(135#IsoRos)2x10/10
(35#Delt)2x10
(30#Inc/HCurl)10/10
(10#RDelt)2x10
(80#StandingCableRow)3x15

56 + 9 w/u = 65 mins

Pull day today. Lots of rowing. Didn't take long rests.  Good WO. Now off to PA for Nan's 98th b'day.

Nutrition:
I weighed 178.2 this morning. Yep, weight spiked after IHOP (breakfast) and BBQ (dinner) yesterday.

Sat 2/13 - Push day

Workout: LA Fitness
(85#Inc)8,7,7,5
(65#Inc)10,8,8
(IncFly)23x8,20x10,18x10,10
(25#Crunch)3x15
(95#OHP)3x8
(90#Skulls)9,8
(5#LDelt)3x12
(58#Rope)2x12,43x12,30x15

69 + 11 w/u = 80 mins

Push day today. Incline was really good first 3 sets. I misgrooved the 4th rep on the right side on the 4th heavy set and barely got it up. I did one more rep and was finished. Disappointed in that last heavy set, but very good work overall. Then I increased the angle of the incline for 3 more sets. Then I supersetted incline cable fly's with crunches. Fly's were good. Next I did standing OHP. These got heavy quick. Finished up with skull crushers supersetted with lateral delt raises and then more triceps work.  Good WO.

Nutrition:
I weighed 174.8 this morning, very good. IHOP post WO with the kids and dinner at Mookies (where Gregg works) for a BBQ dinner. Weight will be high tomorrow.

Wed 2/10 - Upper

Workout: Work Gym
(75#Inc)13,11,8
(Pullups)3x12
(135#SmOHP)2x8
(InvertRow)2x12
(55#Crunch)4x10
(25#IncCableFly)3x10
(75#OHTriExt)14,10,10
(60#RDelt)2x10
(7.5#LDeltRaise)2x10

53 + 12 w/u = 65 mins

I was feeling really beat up from 4 WO's last week, so I took an extra day rest yesterday and did an upper WO at the work gym over lunch today.  I was planning on starting with OHP, but someone was using the smith rack.  So, I started with pullups supersetted with incline. Incline was good, but I kind of died on the 3rd set, same as last time I did high reps with 75#DB's.  Good superset.  Next I supersetted 2 sets OHP, 2 sets inverted rows with 4 sets heavy crunches. Next I supersetted incline cable flys and overhead triceps extensions. Both were good. Finsihed up with rear and lateral delt work. Good WO.

Nutrition:
I weighed 176.4 this morning. Weight has been up around 178, but yesterday was a low carb day, so weight dropped.

Sun 2/7 - Push day

Workout: LA Fitness
(85#Inc)7,6,80x7,7,7
(65#Inc)9,9,8
(20#IncFly)10,10,18x10,15x12,10x13
(50#Crunch)4x10
(90#Sckulls)10,8,8
(DecCrunch)3x12
(45#Pullover)2x10
(55#IsoShldr)10,8

73 + 13 w/u = 86 mins

Today was push day of the pull/push weekend split. I started with incline. Before going to the gym, I was thinking I'd bump up to 90#DB's this morning for a few sets. During warmups, I realized that wasn't going to happen. Yesterday was a real heavy and high volume pull day, and my arms were just fatigued. During warmups they felt heavy just carying them from the rack to the bench, especially in my forearms. I decided to stick with 85#DB's. First set was ok from a rep perspective, but the DB's just didn't feel stable. I almost dropped weight after that set, but decided to do another set and got 6 reps. Dropped to 80#DB's and they felt much better. Still heavy, but not unstable. I got 3 more good solid sets of 7 reps. Then I increased the angle of the incline 2 notches and did 3 more sets.  A little disppointed I didn't get sets across with 85#DB's, but still very good work.

Next I did incline cable fly's supersetted with heavy crunches. Fly's were good. Dropped the weight after 2 sets to keep reps up and last 2 sets were drop sets with short rest. Good volume.  Next I did skull crushers supersetted with decline crunches. Finished up with pullovers and iso shoulder press.  Solid WO.

Nutrition:
I weighed 177.2 this morning. I had a real active day yesterday moving things out of the basement and garage as I prepare for the upcoming move. I don't think I was over maintenance, but wieght jumped from lots of carbs I guess.

Sat 2/6 - Pull day (great pullups)

Workout: LA Fitness
(Pullups)5x10
(80#SeatRow)5x10
(25#CrunchTwist)5x10
(160#VbarPull)2x10
(135#IsoROw)12,10
(45#SealRow)2x10
(30#IncCurl)2x10
(10#RDelt)2x10

65 + 5 w/u = 70 mins

Decided to do Pull/Push this weekend, and today was pull day. I enjoyed pullups the other day so much, I decided to do them again today. I'd planned on 3-4 sets, but they were feeling really good, so I did 5 sets of 10. All good controlled reps. Next I did 5 sets of seated rows supersetted with crunch twists. The bulk of my work was in the firt two exercises. Next I did vbar pulldowns and had to go lighter than planned. Then I did 2 sets 1-arm iso rows.  Finished up with seal rows, incline curls and rear delt work.  Awesome pull WO.

Nutrition:
I weighed 176.0 this morning.

Thu 2/4 - Upper

Workout: Work Gym
(65#Inc)3x10 Paused
(Pullups)3x10 Paused
(55#DBShldr)3x8
(InvertRow)3x10
(20#IncCableFly)3x12,25x10
(Crunch)3x12/12
(83#PushDn)2x10,73x10
(35#IncCurl)12,10
(50#RDeltFly)2x10
(8#CableLateral)3x10

64 + 8 w/u = 72 mins

Got in another good WO over lunch again today.  I started with paused incline supersetted with pullups. I didn't want to go heavy on incline because I'd like to go heavy this weeeknd. Incline were controlled paused reps throughout. Pullups were great; paused at top, came down slowly.  I haven't done pullups in a long time, so this tells me my back has gotten a lot stronger. Next I supersetted DB shoulder press with inverted rows. Both felt good. I put a couple of stairs under my feet on inverted rows to raise them up and make the movement harder.

Next I supersetted incline cable fly's with body weight crunches. I'd planned on 3 sets of flys but they were feeling so good, I did a 4th, heavier, set. High rep crunches felt good and abs were on fire.  Next I did some tricpes and biceps work. Finished up with rear and lateral delt work. I'm really liking cable lateral raises.  Great WO.

Nutrition:
I weighed 176.6 this morning.

Tue 2/2 - Upper

Workout: Work Gym
(185#SmBOR)3x11
(75#Inc)13,11,8
(55#Crunch)3x12
(175#VbarPull)2x11
(135#SmOHP)2x8
(75#DBRow)3x10
(20#IncFly)3x11
(35#Delt)2x11
(75#OHTri)12,9,9
(15#RDelt)2x10

68 + 4 w/u = 72 mins

Got a WO in over lunch at the work gym today. I started with BOR in the smith machine during incline warmups. 3 good sets of 11. Then I supersetted incline with heavy weighted crunches. This is the heaviest I've gone on crunches in a while. Incline started great. 13 reps is the most I've gotten in a set in a long while. After the 1st set I was hoping to go 13,12,11 or something like that. 2nd set was pretty good. 3rd set I kind of died. Still very good work at this weight.

Next I did 2 sets each of vbar pulldowns and OHP (smith machine). I only did 2 sets because I wanted to do a couple other back and chest movements. So, then I moved on to incline cable fly's with DB rows. I had planned on only 2 sets, but I got the incline cable fly set up at this gym (something I didn't think I'd be able to to, or would be allowed) and it felt good so I did 3 sets of each.  Then I did some heavy delt raises/fly's with some triceps work. First set of triceps was overhead rope extensions, but that really bothered my wrists today, so I switched to overhead DB extensions for the last 2 sets and also threw in some rear delt work. Very good WO.

Nutrition:
I weighed 176.2 this morning. Weight was decent today. My WO's have been really great the last couple of weeks and I'm definitely gaining strength and size. This is mostly because I've been eating at or over maintenance which has been supporting growth. The down side of that is my weight is a little higher than I'd like. I'd like to cut down to closer to 170 before starting my new job because it's going to be VERY busy and it might take a while to figure out my work, WO, eating routine while starting new job, moving to Charlotte, NC, travelling home to sell my house, spend time with my kids and Sarah, etc.

Sun - Upper (pull focused)

Workout: LA Fitness
(185#BOR)8,8,155x10,10
(65#Inc)3x12P
(190#VbarPull)8,8,175x10,10
(55#IsoShldr)3x10
(85#DBRow)2x10
(45#SealRow)3x12
(25#DecCrunch)4x12
(30#Inc/HCurl)2x10/10
(30#RDelt)2x10
(18#IncCableFly)3x11
(InvertRow)2x12

78 + 8 w/u = 86 mins

Took Saturday off to take the kids to the Air and Space museum. Friday was push day, today (Sunday) was going to be a pull day, but since I had a day between, I did some light pressing as well, but the focus of the WO was pull.  Plan was to do 2 heavy and 2 moderate sets for my main horizontal and vertical pull movements. I started with bent over row and did 2 good sets with 185#'s followed by 2 sets of 155#'s. That latter 2 sets more controlled and good contraction. Supersetted this with 3 sets of paused incline.  Next I supersetted vbar pulldowns with iso shoulder press.

Then I supersetted 2 sets of DB rows and 2 sets of seal rows with 4 sets of weighted decline crunches.  Next I did the incline/hammer curl combo supersetted with rear delt work. Finished up with some incline cable fly's and body weight inverted rows. Solid WO.

Nutrition:
I weighed 180.0 this morning. Eating over maintenance too frequently, but gaining strength. It's all a balance and trade offs. I don't want to stay over 180 and would like to hover close to 175. That seems to happen by mid-week without trying. General weight fluctuation has been around 180 by end of weekend, 175-ish by midweek.