Fri 8/26 - Upper

Workout: Snap Fitness
(90#IsoInc)9,9,7,70x9
(175#SeatRow)3x10
(120#ShldrPress)3x8
(165#PullDn)3x8
(120#RopeExt)2x11
(35#Inc/HCurl)10/10
(20#Crunch)3x12
(100#RDeltFly)2x15
(120#Rope)13

35 + 5 = 40 mins

WO before heading to the mountains for the weekend. Not a lot of time, so rests were shorter than normal.  Started with Iso Incline and got more reps than last WO. Supersetted them with seated rows. Then did shoulder press supersetted with pulldowns. Next we did rope extensions with incline/hammer curl combo. Finished up with abs, delta and 1 more set of triceps.  Really good WO in 40 mins.

Nutrition:
I weighed 171.2 this morning. Heading to the Smoky Mountains hiking for the weekend and am sure to eat a TON of carbs so weight will be high Monday.

Tue 8/23 - Upper

Workout: Snap Fitness
(90#IsoInc)8,8,7,7
(175#PullDn)3x8
(130#ShldrPress)10,10,8
(185#SmBOR)2x10
(120#RopeExt)2x11
(35#Inc/HCurl)10/10
(40#RDelt)10,10,15x12
(20#Crunch)3x12

43 + 7 = 50 mins

Early morning WO with Sarah before work. Since my shoulder has been bothering me, I stuck with Iso Incline this morning, but went heavier then I’ve ever gone and was very pleased with the reps. First 2 sets were all me, 3rd and 4th sets got an assist from Sarah. Supersetted these with 3 sets pulldowns.  Then 3 sets shoulder press with 2 sets BOR in the smith machine. One less pull set each first 2 movements to reduce strain on cranky elbows.  Next we did rope extensions with incline/hammer curl combo. Finished up with rear delt and crunches. Abs still sore from weekend punishment. Good WO in under an hour.

Nutrition:
I weighed 172.0 this morning. Ate a bunch of carbs last night before bed after all the mulching.

Mon 8/22 - Mulching

I'm calling Monday night a WO, because it was! 13 yards of mulch shoveled into a wheelbarrow and spread in 3 hours. Sarah and I got all the beds in the front yard mulched and cleaned up in 3 hours. My lower back was on fire from loading and pushing the wheelbarrow.

Yard looks great :)

Sun 8/21 - Push Day

Workout: Snap Fitness
(85#DBInc)10,8,7
(LegRaise)3x15
(70#IsoInc)3x9
(LegRaise)3x12
(120#ShldrPress)10,9,9
(Crunch)3x12
(80#Skulls)12,9,8,40x13
(145#Fly)3x10
(20#FrontRiase)2x10
(13#LDelt)2x10
(130#PushDn)13,12

72 + 8 = 80 mins

Push day this morning with Sarah. Started with DB Incline with leg raises. 3 good sets. Then 3 sets Iso Incline with 3 more sets of leg raises.  Then shoulder press with crunches. Crunches were futile. Abs were fried from leg raises.  Then we did skull crushers (3 good sets, plus a drop set) with chest fly (limited ROM). Finished up with some delt and more triceps work.  Back to back really good WO’s with a lot of core work.

Nutrition:
I weighed 173.6 this morning. Big sushi and ice cream meal last night.

Sat 8/20 - Pull Day

Workout: Snap Fitness
(165#BOR)3x10
(155#SmBOR)2x10
(20#Crunch)4x12
(175#PullDn)8,8,145x8,8
(15#T-Twist)4x16
(75#DBRow)2x10
(LegRaise)2x10
(40#RDelt)2x10
(40#Curl/HCurl)10/10,30x10/10
(Plank/Crunch)3x90/12
(100#RDeltFly)3x10

70 + 5 = 75 mins

Pull day today with Sarah. Started with BOR for 3 sets and then 2 sets of BOR in the Smith Machine, supersetted with 4 sets weighted crunches. Then we did pulldowns. 2 sets wide grip, 2 sets close grip supersetted with torture twists. Hadn’t done t-twists in a while. Felt good, hard.  Then we did DB rows with leg raises. Leg raises felt good. Finished up with rear delt work, curls and plank/crunch combo.  Good WO. Some good pulling and a lot of core work.

Nutrition:
I weighed 169.4 this morning.

Thu 8/18 - Upper

Workout:  Golds
(80#Inc)10,9
(155#BOR)2x8
(70#IsoRow)2x8
(160#PullDn)2x8
(10#Crunch)4x15
(70#IsoShldr)2x9
(160#SeatRow)2x8
(65#RopeExt)11,9,50x10
(35#Curl)11

34 + 8 = 42mins

Quick WO after a couple days off for dental work. Still really uncomfortable. Have to be careful working out not to grind my teeth. It’s hard.

Low volume, quick WO. Supersetted incline with barbell bent over row for 2 sets. Then 2 sets iso row with pulldowns and crunches. Then iso shoulder and seated rows with more crunches. Finished up with some bi/tri work.  Decent WO.

Nutrition:
I weighed 170.6 this morning.  Coming back nicely after the weekend.

Mon 8/15 - Upper

Workout: Snap Fitness
(85#DBInc)10,8
(70#IsoInc)2x10
(175#Pulldn)3x10
(120#ShldrPress)3x9
(175#SeatRow)3x8
(150#PushDn)3x10
(40#Curl/HCurl)9/9,30x10/10
(40#RDelt)3x10
(Crunch)3x15

51 + 5 = 56 mins

Evening WO with Sarah at Snap Fitness. Go to dentist Tuesday morning for 2 extractions, bone graft, braces on bottom teeth. It’s going to be an ordeal. Wanted to get a WO in today because I may not be up for a WO for a few days. Kept volume low. R shoulder and elbows are still problematic.

2 good sets DB incline and 2 sets iso incline supersetted with 3 sets of pulldowns. Then we did machine shoulder press with seated rows. Then did some accessory work. Good short but sweet WO.

Nutrition:
I weighed 178.2 this morning. Ate a LOT while Mom and Cranny were in town.

Sun 8/14 - Run - Mom and Cranny visit

Ran for 30 mins, walked for 45. Sarah and I ran for 30 mins, then walked for a while and Mom joined us for the last 15-20 mins. Mom and Cranny were down to Mint Hill for their first visit. Hopefully there will be many more. We had a great time and really just enjoyed being with them.  Weather was really hot and not conducive to doing much out and about.  We did go into Charlotte Saturday morning, and some yard work.  Can't wait for them to come back.

Sat 8/13 - Upper

Workout: Snap Fitness
(85IsoInc)9,8,8,8+50x10
(190#VbarPull)4x8
(120#ShldrPress)3x10
(95#DBRow)3x10
(120#RopeExt)3x11
(145#Fly)3x10
(20#Crunch)4x12
(35#Curl)12,30x10
(40#RDelt)2x10
(25#LDelt)2x10

60 = 5 = 65 mins

My R shoulder is still not right, so I only did IsoIncline today. This is much easier on my shoulders, and I made a LOT of progress doing a lot of iso incline with occasional DB incline. Then when I realized I’d made a lot of progress, I slowly migrated back to just doing heavy DB incline, going as heavy as I could with 90#BD’s, and ended up with shoulder pain again. So, trying to  get back to a reasonable mix with more iso incline (machine) and a bit less DB incline. Anyway, this was the heaviest I’ve gone on iso incline, and I was very pleased with the reps and effort. Supersetted with vbar pulldowns. Then machine shoulder press with DB Rows.  Then a bunch of accessory work. Doing chest fly’s and bring to keep the Range of Motion (ROM) smaller for less stress on pecs and shoulders.

Nutrition:
I weighed 174.0 this morning.

Fri 8/12 - Run - Lowest weight of the year @ 168.4

Ran for 33 mins, walked for 31 mins.  Ran 10/min pace.  About 5 miles total with running and walking.

Weighed 168.4 this morning. Lowest of the year.

Wed 8/10 - Upper

Workout: Golds
(85#DBInc)8,8,75x10
(175#SeatRow)3x10
(130#ShldrPress)3x8
(165#PullDn)2x8
(80#SKulls)11,9
(40#Curl)10,35x10
(10#Crunch)4x15
(115#RDeltFly)3x12

50 + 6 = 56 mins

My R shoulder is starting to give me problems again, so are my elbows.  Too much heavy work, too frequently, while dieting. I guess I’ll never learn.  Reduced volume today on incline and pull movements. Didn’t do Iso Incline to give R shoulder/pec a bit of a break. Did shoulder press instead, which doesn’t seem to bother it as much.

Nutrition:
I weighed 171.0 this morning.

Sun 8/7 - Hike - Crowder Mountain State Park

Sarah and I hiked around 7 miles at Crowder Mountain State Park. We were planning on 10-12 miles, but it was HOT and HUMID.  So we stopped after the 7 mile loop.

Sat 8/6 - Upper

Workout: Snap Fitness
(85#DBInc)11,8,7,80x8
(190#VbarPull)3x10
(70#IsoInc)3x8+45x10
(95#DBRow)3x10
(190#Fly)10,175x9,145x10,10
(InvertRow)2x10
(150#PushDn)2x12
(40#Inc/HCurl)8/8,30x8/8
(10#CrunchTwist)2x12
(10#LDelt)2x12
(35#RDelt)2x10
(20#FrontRiase)2x10

80 + 8 = 88 mins

I'm behind on my log, so I'm playing catchup today. Descriptions will be mostly just for main movements. Nothing to say about arm/accessory work.

Incline was strong again today, supersetted with heavy vbar pulldowns. Then good Iso Incline and heavy DB rows. Heavy DB rows take a TON of energy for me. Wow. Then did chest fly and inverted rows. then a bunch of accessory work.  Great WO.

Nutrition:
I weighed 169.0 this morning. Feeling good and maintaining strength better than ever.

Thu 8/4 - Run. A Run!

Got up early this morning and decided to go out for some fasted cardio. Plan was just for a 30-40 minute walk. I walked for a few minutes and didn't think my HR was up high enough so I thought I'd run for a few minutes to get it up and then continue walking.  Well, running felt good so I thought I'd go a little further.  Figured I'd hit the first hill in the neighborhood and walk there. I got up the hill and just kept running.

So, I ended up running 3 miles at about 11 min pace. Slow, but felt good to run. My left knee bothered me a tad, but nothing serious and it felt good to be running, even if just a little bit. Maybe Sarah and I can get out for a few short-ish runs together soon.

3.1 miles, 35 mins + 5 min cooldown walk.

Wed 8/3 - Pull Day (BOR)

Workout: Golds
(185#BOR)3x8,135x12
(160#PullDn)3x10
(Plank/Crunch)3x120/12
(115#IsoRow)2x10/10
(35#RDelt)2x12
(35#Inc/HCurl)12/12

42 + 4 = 46 mins

Pull day today. I decided to start with heavy Bent Over Rows (BOR) today. I hadn’t done these in a while and it felt good to do them again. 3 heavy sets plus a back-off set. Next I supersetted wide grip pulldowns with the plank/crunch combo. Upped the plank time to 2 mins each. I’ve been increasing by 10 seconds each WO, but today upped it by 30 seconds. I like these, but as I get used to planks again, they are getting fairly time consuming. 2+ mins per plank is a fairly large time investment when I’m pressed for time. Next I did 2 sets of 1-arm iso rows. Finished up with 2 sets of rear delts, plus a lighter back-off set and a set of incline/hammer curl combo.

Nutrition: 
I weighed 170.2 this morning. Feeling good. Should be ready for the beach in a month :-D

Tue 8/2 - Push Day

Workout: Golds
(85#DBInc)11,8
(65#IsoInc)2x8
(70#IsoShldr)10,8,55x10
(DecCrunch)4x12
(65#TriExt)12,10
(8#LDelt)2x10
(20#SideInc)2x10

36 + 8 = 44 mins

Push day.  High intensity, low-ish volume. I wasn’t planning on doing DB incline today, but figured I should probably do it today vs later in the week since I’m dieting pretty hard again this week. So…2 fairly heavy sets of DB incline. Good sets with moderate rest. Then I did 2 sets iso incline and with decline crunches, 2 sets iso shoulder + a drop set with decline crunches. Finished up with triceps extensions, cable lateral delt raises and side incline.  In and out fairly quickly. Good WO.

Nutrition:
I weighed 172.2 this morning.

Sat 7/30 - Upper (90#DB Incline!)

Workout: Snap Fitness
(90#DBInc)8,7,85x7,80x8 - Awesome, PR 
(190#VBarPull)10,10,8,8
(65#IsoInc)10,8,8
(95#DBRow)3x10
(190#Fly)10,8+115x12
(InvertRow)3x12
(80#Skulls)11,9
(120#Rope)2x10
(40#Inc/HCurl)8,30x10
(60#FacePull)2x12
(Plank/Crunch)4x90/12
(25#LDelt)2x12

98 + 8 = 106 mins

Started with DB incline and close grip pulldown superset. Warmups for incline felt pretty good so I decided to bump up to 90#DB’s and see how they felt. I got 2 good sets with 90s and then dropped. I’ve only used 90#DB’s a couple of times before and it had been 2 years since going this heavy. I got more reps on the first set than the other times so I was extremely pleased with this, especially because I've been dieting the last couple of weeks. 2 years ago when I was able to use 90#DB's, I weighed 185#'s.  Today I weighed 170#'s and was able to do the same weight.  Progress! (slowly).

Next we did iso incline and DB rows. I bumped up the weight on rows, and they got HEAVY toward the end of each set. More of a grip issue really.  Next we did chest fly’s with inverted rows.

Then we did a bunch of accessory work, skulls and rope pushdowns for triceps, incline/hammer curl combo, face pulls and lateral delts and 4 good combo sets of 90 second planks supersetted with crunches.  Great WO, especially incline!

Nutrition: 
I weighed 170.0 this morning.