Workout: Ida Lee
(80#DBInc)8,8,6,70x8
(Pull-ups)13,9,160x10,10
(50DB#Shldr)3x8
(140#SeatRow)3x10
(Fly)3x10
(80#OHTri)10,8,65x10
(70#BBCurl)10,8,25Hx10
(Abs)2x15
(Crunch)3x10
(15#RDelt)2x10
70 + 10 = 80 mins
Started with DB Incline and a combination of pulldowns and pull-ups. Incline was really good with 3 sets with 80#DB's. I've had some decent progression with incline at the steeper angle position. The gym was a bit crowded and we didn't have a lot of machine shoulder options, so we did DB presses. Fairly pleased with this. Supersetted with seated rows. Next we did overhead triceps extensions and cable fly's. Then curls and abs. Finished up with rear delt raises and crunches. Good WO.
Nutrition/Weight:
No idea other than I'm pretty sure I'm in a surplus :)
Friday, December 29, 2017
Saturday, December 23, 2017
Sat 12/23 - Upper (Ida Lee)
Workout: Ida Lee
(80#DBInc)8,7,70x8,7
(Pull-ups)14,11,8,120x12
(55#Shldr)3x10
(100#SeatRow)3x10
(Fly)3x10
(Abs)3x15
(68#Rope)2x10
(Crunch)2x12
(15#RDelt)2x10
(30#HCurl)12,10,8
63 + 10 = 73 mins
Started with DB Incline and Pull-up combo and was pleased with both efforts. Then I did shoulder press (machine) and seated rows. Next were cable fly's and abs. Then we did rope extensions and crunches. Finished up with rear delt DB raises and hammer curls. Good WO.
Nutrition/Weight:
Not weighing myself over Christmas break. I'm sure I'll be eating plenty :)
(80#DBInc)8,7,70x8,7
(Pull-ups)14,11,8,120x12
(55#Shldr)3x10
(100#SeatRow)3x10
(Fly)3x10
(Abs)3x15
(68#Rope)2x10
(Crunch)2x12
(15#RDelt)2x10
(30#HCurl)12,10,8
63 + 10 = 73 mins
Started with DB Incline and Pull-up combo and was pleased with both efforts. Then I did shoulder press (machine) and seated rows. Next were cable fly's and abs. Then we did rope extensions and crunches. Finished up with rear delt DB raises and hammer curls. Good WO.
Nutrition/Weight:
Not weighing myself over Christmas break. I'm sure I'll be eating plenty :)
Tuesday, December 19, 2017
Tue 12/19 - Upper
Workout: Club Fitness
(75#DBInc)10,7,65x10
(Pull-ups)12,10,10
(80#Shldr)2x8
(120#SeatRow)2x8
(75#OHTri)11,10
(30#HCurl)12,10
(Abs)2x12
(Band)2x15
(Crunch)2x12
30 + 6 = 36 mins
Quick Upper WO at lunch today. Started with DB incline and pull-up combo. Incline started well, but I was taking fairly short rests due to time constraints and my R shoulder wasn't playing nice. Did 2 sets with 75#'s and dropped for a 3rd set. Pull-ups were OK. Perhaps I'm not recovered from the birthday challenge because these felt hard (and not close to as many reps as during the challenge. Then I did shoulder press and seated rows. Next were overhead triceps extensions, hammer curls and abs. Finished up with band pulls and crunches. Pretty good quickie WO.
Nutrition/Weight:
I weighed 176.0 this morning.
(75#DBInc)10,7,65x10
(Pull-ups)12,10,10
(80#Shldr)2x8
(120#SeatRow)2x8
(75#OHTri)11,10
(30#HCurl)12,10
(Abs)2x12
(Band)2x15
(Crunch)2x12
30 + 6 = 36 mins
Quick Upper WO at lunch today. Started with DB incline and pull-up combo. Incline started well, but I was taking fairly short rests due to time constraints and my R shoulder wasn't playing nice. Did 2 sets with 75#'s and dropped for a 3rd set. Pull-ups were OK. Perhaps I'm not recovered from the birthday challenge because these felt hard (and not close to as many reps as during the challenge. Then I did shoulder press and seated rows. Next were overhead triceps extensions, hammer curls and abs. Finished up with band pulls and crunches. Pretty good quickie WO.
Nutrition/Weight:
I weighed 176.0 this morning.
Monday, December 18, 2017
Sat 12/16 - Push Day
Workout: Snap Fitness
(80#DBInc)7,6,70x9,7
(120#Shldr)9,9,8
(HangLegRaise)3x8
(30#Fly)4x10
(80#Skulls)10,60x14,12
(Crunch)3x12
(Band)2x15
44 + 8 = 52 mins
Push day today. Started with DB Incline and did 80#DB's for the first time since raising the angle of incline. It's taken a long time to build back up to this weight and my right shoulder issues hasn't helped. 2 heavy sets and 2 lighter sets. Then we did shoulder press with hanging leg raises. Then a rotating combination of cable fly's skull crushers, crunches and band pulls. Decent push day.
Nutrition/Weight:
I weighed 177.8 this morning.
(80#DBInc)7,6,70x9,7
(120#Shldr)9,9,8
(HangLegRaise)3x8
(30#Fly)4x10
(80#Skulls)10,60x14,12
(Crunch)3x12
(Band)2x15
44 + 8 = 52 mins
Push day today. Started with DB Incline and did 80#DB's for the first time since raising the angle of incline. It's taken a long time to build back up to this weight and my right shoulder issues hasn't helped. 2 heavy sets and 2 lighter sets. Then we did shoulder press with hanging leg raises. Then a rotating combination of cable fly's skull crushers, crunches and band pulls. Decent push day.
Nutrition/Weight:
I weighed 177.8 this morning.
Fri 12/15 - Birthday Pull-up Challenge!!!
Workout: Snap Fitness
(Pull-ups)16,13,12,9(50)+8 . (had to do 46 this year to meet goal)
(InvertRow)3x9
(Abs)3x12
(30#HCurl)11,10
(Crunch)2x12
(Band)2x15
40 + 5 = 45 mins
Birthday Pull-up Challenge! Today it was time to once again do the pull-up challenge. The challenge consists of doing a pull-up for each year old, in as few sets as possible.
It's been my goal to do it in 4 sets the last couple of years, but it's taken me 5. Usually I get w/in a couple of reps and have to do a small 5th set to finish it off. I got off to a really good start with 16 pull-ups and after a second set of 13 I knew I would get it in 4. I ended up getting 50 pull-ups in 4 sets and did a 5th set while Sarah Finished off her "practice attempt". Her birthday is Jan 2nd, so we'll do it again then. That's likely to be a bear of a challenge because we'll be at her parents for the week between Christmas and New Years and surely packing away lots of good food.
So, after pull-ups we finished up a pull WO. We did inverted rows with abs. Then hammer curls with crunches and band pulls. Felt really good about the challenge this year. I wasn't as light as I thought I'd need to be to get it done in 4 sets. I thought if I could get to around 170#'s I'd have a pretty good shot, but I was 175.4 this morning. We did the challenge in the evening, so I was probably 3-4 pounds heavier than that when we did them.
Nutrition/Weight:
I weighed 175.4 this morning.
(Pull-ups)16,13,12,9(50)+8 . (had to do 46 this year to meet goal)
(InvertRow)3x9
(Abs)3x12
(30#HCurl)11,10
(Crunch)2x12
(Band)2x15
40 + 5 = 45 mins
Birthday Pull-up Challenge! Today it was time to once again do the pull-up challenge. The challenge consists of doing a pull-up for each year old, in as few sets as possible.
It's been my goal to do it in 4 sets the last couple of years, but it's taken me 5. Usually I get w/in a couple of reps and have to do a small 5th set to finish it off. I got off to a really good start with 16 pull-ups and after a second set of 13 I knew I would get it in 4. I ended up getting 50 pull-ups in 4 sets and did a 5th set while Sarah Finished off her "practice attempt". Her birthday is Jan 2nd, so we'll do it again then. That's likely to be a bear of a challenge because we'll be at her parents for the week between Christmas and New Years and surely packing away lots of good food.
So, after pull-ups we finished up a pull WO. We did inverted rows with abs. Then hammer curls with crunches and band pulls. Felt really good about the challenge this year. I wasn't as light as I thought I'd need to be to get it done in 4 sets. I thought if I could get to around 170#'s I'd have a pretty good shot, but I was 175.4 this morning. We did the challenge in the evening, so I was probably 3-4 pounds heavier than that when we did them.
Nutrition/Weight:
I weighed 175.4 this morning.
Thursday, December 14, 2017
Wed 5/13 - Upper
Workout: Club Fitness
(75#DBInc)10,9
(Pullups)15,12
(70#Shldr)2x10
(120#PullDn)2x10
(InvertRow)2x13
(75#OHTri)12,10
(30#HCurl)11,9
(Abs)2x15
(20#Fly)2x10
(Crunch)2x12
(Band)2x15
41 + 9 = 50 mins
Not a lot of volume today, but wanted to get a WO in after work and wanted to get 2 good sets of pull-ups in. Pull-up challenge in 2 days. Inline was good, but R shoulder still wonky. Wanted to do a 3rd set, but decided to stick to plan. Pull-ups were great. Sets of 15 and 12 are promising for a decent showing. Next I did shoulder press and pulldowns. I really wanted higher reps on pulldowns but it felt heavy after pull-ups. For some more back volume I added in high-ish rep inverted rows with overhead triceps extensions. Then I did hammer curls with abs. Finished up with chest fly's, crunches and band pulls. Good WO.
Nutrition/Weight:
I weighed 176.2 this morning.
(75#DBInc)10,9
(Pullups)15,12
(70#Shldr)2x10
(120#PullDn)2x10
(InvertRow)2x13
(75#OHTri)12,10
(30#HCurl)11,9
(Abs)2x15
(20#Fly)2x10
(Crunch)2x12
(Band)2x15
41 + 9 = 50 mins
Not a lot of volume today, but wanted to get a WO in after work and wanted to get 2 good sets of pull-ups in. Pull-up challenge in 2 days. Inline was good, but R shoulder still wonky. Wanted to do a 3rd set, but decided to stick to plan. Pull-ups were great. Sets of 15 and 12 are promising for a decent showing. Next I did shoulder press and pulldowns. I really wanted higher reps on pulldowns but it felt heavy after pull-ups. For some more back volume I added in high-ish rep inverted rows with overhead triceps extensions. Then I did hammer curls with abs. Finished up with chest fly's, crunches and band pulls. Good WO.
Nutrition/Weight:
I weighed 176.2 this morning.
Tuesday, December 12, 2017
Mon 12/11 - Upper (new gym by the office)
Workout: Club Fitness
(75#DBInc)10,8,6
(Pullups)13,11,10
(60#Shldr)3x10
(120#SeatRow)3x10
(23#Fly)2x10
(65#Rope)3x8
(InvertRow)2x15
(Abs)2x15
(35#HCurl)2x10
(Crunch)2x12
(Band)2x15
53 + 7 = 60 mins
Upper WO after work at new gym by my office, Club Fitness. I thought it was going to be small like Snap Fitness in Mint Hill. It's not. It's LARGE and a really nice gym. A lot of people there after work, but it's large enough that it didn't feel too crowded.
Anyway, the WO... Started with DB incline and pull-ups. R shoulder didn't feel great on incline, but pull-ups were pretty good especially with how heavy I was after the weekend. I think I'm ready for the birthday pull-up challenge. Just need to flush some water out of my system this week and lighten up by a couple of pounds. Next I did shoulder press with seated rows. Then cable fly's with rope extensions (triceps). Next was inverted rows with abs. Finished up with hammer curls, crunches and band pulls (rear delt).
Nutrition/Weight:
I weighed 181.0 this morning. Ouch.
(75#DBInc)10,8,6
(Pullups)13,11,10
(60#Shldr)3x10
(120#SeatRow)3x10
(23#Fly)2x10
(65#Rope)3x8
(InvertRow)2x15
(Abs)2x15
(35#HCurl)2x10
(Crunch)2x12
(Band)2x15
53 + 7 = 60 mins
Upper WO after work at new gym by my office, Club Fitness. I thought it was going to be small like Snap Fitness in Mint Hill. It's not. It's LARGE and a really nice gym. A lot of people there after work, but it's large enough that it didn't feel too crowded.
Anyway, the WO... Started with DB incline and pull-ups. R shoulder didn't feel great on incline, but pull-ups were pretty good especially with how heavy I was after the weekend. I think I'm ready for the birthday pull-up challenge. Just need to flush some water out of my system this week and lighten up by a couple of pounds. Next I did shoulder press with seated rows. Then cable fly's with rope extensions (triceps). Next was inverted rows with abs. Finished up with hammer curls, crunches and band pulls (rear delt).
Nutrition/Weight:
I weighed 181.0 this morning. Ouch.
Friday, December 8, 2017
Fri 12/8 - Upper
Workout: Snap Fitness
(75#DBInc)3x8
(Pullups)12,11,11
(120#Shldr)3x8
(InvertRow)8,8,15
(30#Fly)12,10
(60#Skulls)12,10
(EZ/HCurl)2x10/10
(Crunch)2x15
(Band)2x15
(Crunch)2x12
46 + 10 = 56 mins
Late evening WO after work tonight. It was snowing and sleeting on the way home. Fairly rare for Charlotte, NC! Started with incline and pull-up combo. Right shoulder felt really wonky and somewhat painful. I wasn't expecting this because my last WO was pull only and the last time I did incline was 5 days ago. Pullups were good and I was pleased that reps didn't drop off much at all through 3 sets. Then I did shoulder press with inverted rows.
Next I did chest fly's with skull crushers. Then EZBar/Hammer curl combo with crunches. Finished up with band pulls (rear delt) and more crunches. Good WO after a somewhat exhausting first week back to work. Just not back in the groove yet.
I joined a gym near work so I'll try to get some use out of that 1-2 times a week. New company had a really good deal with the gym.
Nutrition/Weight:
I weighed 176.0 this morning.
(75#DBInc)3x8
(Pullups)12,11,11
(120#Shldr)3x8
(InvertRow)8,8,15
(30#Fly)12,10
(60#Skulls)12,10
(EZ/HCurl)2x10/10
(Crunch)2x15
(Band)2x15
(Crunch)2x12
46 + 10 = 56 mins
Late evening WO after work tonight. It was snowing and sleeting on the way home. Fairly rare for Charlotte, NC! Started with incline and pull-up combo. Right shoulder felt really wonky and somewhat painful. I wasn't expecting this because my last WO was pull only and the last time I did incline was 5 days ago. Pullups were good and I was pleased that reps didn't drop off much at all through 3 sets. Then I did shoulder press with inverted rows.
Next I did chest fly's with skull crushers. Then EZBar/Hammer curl combo with crunches. Finished up with band pulls (rear delt) and more crunches. Good WO after a somewhat exhausting first week back to work. Just not back in the groove yet.
I joined a gym near work so I'll try to get some use out of that 1-2 times a week. New company had a really good deal with the gym.
Nutrition/Weight:
I weighed 176.0 this morning.
Wednesday, December 6, 2017
Wed 12/6 - Pull Day (myo-rep pullups)
Workout: Snap Fitness
(Pullups)13/3,3,3,2 +10/3,3,2
(115#PullDn)2x12
(Abs)2x15
(InvertRow)8,8,12,12
(Crunch)4x10
(60#EZ/20#HCurl)2x10/10
(Band)2x15
36 + 8 = 44 mins
Early morning pull WO. Woke up about 3:30am with work items on my mind. Sarah and I went to the gym at 5am. Started with 2 sets of mayo-rep pull-ups. Pleased with activation sets, but probably should have done 1 less on each set for better mini-sets. Still very good effort. Then we did 2 sets of pulldowns with abs. Then we did 4 sets inverted rows (2 low sets, 2 high sets) with crunches. Inverted rows continue to be very challenging. Finished up with EZ bar and hammer curl combo, supersetted with band pulls. Short, intense and sweet WO.
Nutrition/Weight:
I weighed 176.0 this morning.
(Pullups)13/3,3,3,2 +10/3,3,2
(115#PullDn)2x12
(Abs)2x15
(InvertRow)8,8,12,12
(Crunch)4x10
(60#EZ/20#HCurl)2x10/10
(Band)2x15
36 + 8 = 44 mins
Early morning pull WO. Woke up about 3:30am with work items on my mind. Sarah and I went to the gym at 5am. Started with 2 sets of mayo-rep pull-ups. Pleased with activation sets, but probably should have done 1 less on each set for better mini-sets. Still very good effort. Then we did 2 sets of pulldowns with abs. Then we did 4 sets inverted rows (2 low sets, 2 high sets) with crunches. Inverted rows continue to be very challenging. Finished up with EZ bar and hammer curl combo, supersetted with band pulls. Short, intense and sweet WO.
Nutrition/Weight:
I weighed 176.0 this morning.
Sunday, December 3, 2017
Sun 12/3 - Upper
Workout: Snap Fitness
(75#Inc)10,9,8,8
(Pullups)11,10,11,115x12
(120#Shldr)10,8,7
(InvertRow)3x9
(35#Fly)11,11,9
(InvertRow)3x15
(Skulls)80x10,60x13,11
(Abs)15,15,12
(60#EZ/20#HCurl)2x10/10
(115#RDelt)2x12
(Crunch)2x12
74 + 10 = 84
Upper today. Ate a TON of carbs (sushi and cereal) last night after 16 mile hike so I was really bloated this morning. 182#'s! Started with incline/pull-up combo. Incline was really good. pull-ups were good considering how much I weighed today. Then we did shoulder press with inverted rows. Then chest fly's with more inverted rows. Then skulls and abs. Finished up with EZbar/Hammer curl combo (really liked this), rear delts and some crunches. Great WO.
Nutrition/Weight:
I weighed 182.0 this morning.
(75#Inc)10,9,8,8
(Pullups)11,10,11,115x12
(120#Shldr)10,8,7
(InvertRow)3x9
(35#Fly)11,11,9
(InvertRow)3x15
(Skulls)80x10,60x13,11
(Abs)15,15,12
(60#EZ/20#HCurl)2x10/10
(115#RDelt)2x12
(Crunch)2x12
74 + 10 = 84
Upper today. Ate a TON of carbs (sushi and cereal) last night after 16 mile hike so I was really bloated this morning. 182#'s! Started with incline/pull-up combo. Incline was really good. pull-ups were good considering how much I weighed today. Then we did shoulder press with inverted rows. Then chest fly's with more inverted rows. Then skulls and abs. Finished up with EZbar/Hammer curl combo (really liked this), rear delts and some crunches. Great WO.
Nutrition/Weight:
I weighed 182.0 this morning.
Sat 12/2 - 16 mile hike - Kings Mountain State Park
We went to Kings Mountain State Park and hiked 16 miles in about 5.5 hours. Nice hike. Easy terrain. No views :(
Wed 11/29 - Pull Day (weighted pull-ups)
Workout: Snap Fitness
(15#Pullups)11,9,7,BWx8
(115#PullDn)2x15
(InvertRow)4x8
(CaptChair)4x8
(InvertRow)2x15
(Crunch)2x12
(35#RDelt)2x10
(Curl)3x10
(Band)2x15
46 + 8 = 54
Pull Day. Trying to get ready for the birthday pull-up challenge. Started with 3 sets weighted pullups + 1 set body weight. Then I did 2 sets pulldowns. Next I did inverted rows with capt chair leg raises. Then 2 more sets inverted rows more vertical with crunches. Finished up with some rear delt work and crunches. Good WO.
Nutrition/Weight:
I weighed 174.8 this morning.
(15#Pullups)11,9,7,BWx8
(115#PullDn)2x15
(InvertRow)4x8
(CaptChair)4x8
(InvertRow)2x15
(Crunch)2x12
(35#RDelt)2x10
(Curl)3x10
(Band)2x15
46 + 8 = 54
Pull Day. Trying to get ready for the birthday pull-up challenge. Started with 3 sets weighted pullups + 1 set body weight. Then I did 2 sets pulldowns. Next I did inverted rows with capt chair leg raises. Then 2 more sets inverted rows more vertical with crunches. Finished up with some rear delt work and crunches. Good WO.
Nutrition/Weight:
I weighed 174.8 this morning.
Tue 11/28 - Push Day
Workout: Snap Fitness
(75#Inc)10,8,8,65x8
(Pullups)2x8
(120#Shldr)3x8
(Abs)3x8
(30#Fly)3x10
(Crunch)3x10
(60#Skulls)15,11,10
(35#HCurl)10
(Band)2x15
46 + 8 = 54
Back in Mint Hill and a WO at Snap Fitness. Push day (mostly). Threw in a few sets of pullups.
Nutrition/Weight:
I weighed 175.6 this morning. Came home from Thanksgiving vacation over 180#'s!
(75#Inc)10,8,8,65x8
(Pullups)2x8
(120#Shldr)3x8
(Abs)3x8
(30#Fly)3x10
(Crunch)3x10
(60#Skulls)15,11,10
(35#HCurl)10
(Band)2x15
46 + 8 = 54
Back in Mint Hill and a WO at Snap Fitness. Push day (mostly). Threw in a few sets of pullups.
Nutrition/Weight:
I weighed 175.6 this morning. Came home from Thanksgiving vacation over 180#'s!
Fri 11/24 - Upper (Leesburg)
Workout: Leesburg
(70#Inc)10,9,9,7
(Pullups)11,9,8,7
(95#SmOHP)3x8
(140#SeatRow)3x9
(30#Fly)3x10
(Rdelt)3x10
(75#OHTri)12,11
(Abs)2x12
(Curl)2x12
(Crunch)2x12
68 + 10 = 78
WO in Leesburg while kis slept. We left my Mom's and drove to Leesburg to have Thanksgiving with the kids. The plan was for them to come to Williamsburg, but they had car trouble so we drove up.
Nutrition/Weight:
No idea other than that it was heavy. 180-ish.
(70#Inc)10,9,9,7
(Pullups)11,9,8,7
(95#SmOHP)3x8
(140#SeatRow)3x9
(30#Fly)3x10
(Rdelt)3x10
(75#OHTri)12,11
(Abs)2x12
(Curl)2x12
(Crunch)2x12
68 + 10 = 78
WO in Leesburg while kis slept. We left my Mom's and drove to Leesburg to have Thanksgiving with the kids. The plan was for them to come to Williamsburg, but they had car trouble so we drove up.
Nutrition/Weight:
No idea other than that it was heavy. 180-ish.
Sat 11/18 - Upper (Ironbound Gym)
Workout: Ironbound Gym
(75#Inc)9,8,6,+65x9
(Pullups)13,11,11,140x13
(60#IsoShldr)3x10
(Tbar)3x10
(35#Fly)2x10
(75#OHTri)12,0
(15#RDelt)2x10
(Curl)2x10
(Abs)2x13
(BackExt)2x10
(Band)2x15
75 + 10 = 85
Decent incline, good pull-ups.
Nutrition/Weight:
I weighed 170.8 this morning.
(75#Inc)9,8,6,+65x9
(Pullups)13,11,11,140x13
(60#IsoShldr)3x10
(Tbar)3x10
(35#Fly)2x10
(75#OHTri)12,0
(15#RDelt)2x10
(Curl)2x10
(Abs)2x13
(BackExt)2x10
(Band)2x15
75 + 10 = 85
Decent incline, good pull-ups.
Nutrition/Weight:
I weighed 170.8 this morning.
Tue 11/21 - Upper (Ironbound Gym)
Workout: Ironbound Gym
(70#Inc)10,10,8,7
(90#Tbar)4x8
(60#IsoShldr)3x10
(PullDn)3x10
(40#Fly)3x12
(100#Rdelt)3x10
(120#Rope)3x10
(Curl)3x10
(Crunch)4x12
(Band)4x15
65 + 8 = 73
WO in Williamsburg at Ironbound Gym. Love this gym when we visit my folks.
Nutrition/Weight:
I weighed 177.0 this morning. Hard to control dessert at my Mom's house :)
(70#Inc)10,10,8,7
(90#Tbar)4x8
(60#IsoShldr)3x10
(PullDn)3x10
(40#Fly)3x12
(100#Rdelt)3x10
(120#Rope)3x10
(Curl)3x10
(Crunch)4x12
(Band)4x15
65 + 8 = 73
WO in Williamsburg at Ironbound Gym. Love this gym when we visit my folks.
Nutrition/Weight:
I weighed 177.0 this morning. Hard to control dessert at my Mom's house :)
Tuesday, November 14, 2017
Tue 11/14 - Upper
Workout: Snap Fitness
(65#DBInc)3x10
(145#PullDn)15,14,12
(105#OHP)11,10,8
(200#SeatRow)3x10
(75#OHTri)11,9
(CaptChair)12,10
(60#EZCurl)15,35Hx10
(Crunch)2x15
(30#Fly)2x12
(Band)2x12
(BackExt)2x12
44 + 6 = 50
Lighter day today. Started with incline and pulldown combo. Good controlled reps on incline, slow down, explosive up. AMRAP each set on pulldowns. Next I did OHP in the smith machine and seated rows. I pulled something in my back/rib cage during the 2nd set somehow. Painful in my back up through my neck, but didn't really seem to impact the WO.
Then I did overhead triceps extensions with leg raises in the captains chair. Then curls with crunches. Got a lot of reps on ez bar curls. Finished up with chest fly's, band pulls and back extensions. Good WO.
Nutrition/Weight:
I weighed 174.0 this morning. Still a little bloated from the weekend.
(65#DBInc)3x10
(145#PullDn)15,14,12
(105#OHP)11,10,8
(200#SeatRow)3x10
(75#OHTri)11,9
(CaptChair)12,10
(60#EZCurl)15,35Hx10
(Crunch)2x15
(30#Fly)2x12
(Band)2x12
(BackExt)2x12
44 + 6 = 50
Lighter day today. Started with incline and pulldown combo. Good controlled reps on incline, slow down, explosive up. AMRAP each set on pulldowns. Next I did OHP in the smith machine and seated rows. I pulled something in my back/rib cage during the 2nd set somehow. Painful in my back up through my neck, but didn't really seem to impact the WO.
Then I did overhead triceps extensions with leg raises in the captains chair. Then curls with crunches. Got a lot of reps on ez bar curls. Finished up with chest fly's, band pulls and back extensions. Good WO.
Nutrition/Weight:
I weighed 174.0 this morning. Still a little bloated from the weekend.
Friday, November 10, 2017
Fri 11/10 - Upper (Good pull-ups and Incline)
Workout: Snap Fitness
(75#DBInc)9,8,7,65x8
(Pullups)4x10
(105#OHP)3x10
(130#SeatRow)3x8
(30#Fly)10,8,25x10
(80#Skulls)8,60x11,10
(35#HCurl)2x10
(25#Crunch)2x12
(130#RDelt)3x10
(Band)2x15
(Crunch)3x12
58 + 7 = 65
Started with incline/pullup combo. Still doing incline raised one notch higher than what I've traditionally done and it's feeling pretty good. I bumped the weight again today, slowly progressing. 3 good sets at 75#'s. Worked REALLY hard for last rep of 3rd set. Dropped to 65#'s for 4th set and they felt heavy. Barely got 8 reps. Very pleased with pullups. I really wanted to get 4x10 (rather than starting higher and dropping reps progressively). The 40th rep was at failure for sure, but I got it. If I keep it up, the pullup birthday challenge is looking pretty good.
Next I did Overhead Press in the smith machine with seated rows. Then I did cable fly's with skull crushers. Started heavier on skulls today and then dropped. Next I did hammer curls with weighted crunches. Finished up with rear delt fly's, band pulls and more crunches. Very good WO.
Nutrition/Weight:
I weighed 171.4 this morning.
(75#DBInc)9,8,7,65x8
(Pullups)4x10
(105#OHP)3x10
(130#SeatRow)3x8
(30#Fly)10,8,25x10
(80#Skulls)8,60x11,10
(35#HCurl)2x10
(25#Crunch)2x12
(130#RDelt)3x10
(Band)2x15
(Crunch)3x12
58 + 7 = 65
Started with incline/pullup combo. Still doing incline raised one notch higher than what I've traditionally done and it's feeling pretty good. I bumped the weight again today, slowly progressing. 3 good sets at 75#'s. Worked REALLY hard for last rep of 3rd set. Dropped to 65#'s for 4th set and they felt heavy. Barely got 8 reps. Very pleased with pullups. I really wanted to get 4x10 (rather than starting higher and dropping reps progressively). The 40th rep was at failure for sure, but I got it. If I keep it up, the pullup birthday challenge is looking pretty good.
Next I did Overhead Press in the smith machine with seated rows. Then I did cable fly's with skull crushers. Started heavier on skulls today and then dropped. Next I did hammer curls with weighted crunches. Finished up with rear delt fly's, band pulls and more crunches. Very good WO.
Nutrition/Weight:
I weighed 171.4 this morning.
Tuesday, November 7, 2017
Tue 11/7 - Upper
Workout: Snap Fitness
(70#DBInc)10,10,8
(160#PullDn)13,11,10
(105#OHP)2x10
(65#DBRow)2x10
(30#Fly)2x10
(60#Skulls)13,10
(Abs)3x12
(60#EZCurl)10
(Band)2x15
40 + 7 = 47
I was planning on going a bit lighter on incline, but felt pretty good during warmup and went with same weight as last WO. Only 3 sets, but more reps on first 2 sets. I did pulldowns instead of pullups today. My elbows get cranky when I do pullups too often. Worked hard on pulldowns though. Wanted high-ish reps and probably should have lightenend the weight a bit to get sets of 15.
Next I did OHP in the smith machine. Felt really good. Supersetted with DB rows. Then I did cable fly's with skull crushers. Finished up with abs, a set of curls and 2 sets of band pulls for rear delts. Nice WO.
Nutrition/Weight:
I weighed 171.8 this morning.
(70#DBInc)10,10,8
(160#PullDn)13,11,10
(105#OHP)2x10
(65#DBRow)2x10
(30#Fly)2x10
(60#Skulls)13,10
(Abs)3x12
(60#EZCurl)10
(Band)2x15
40 + 7 = 47
I was planning on going a bit lighter on incline, but felt pretty good during warmup and went with same weight as last WO. Only 3 sets, but more reps on first 2 sets. I did pulldowns instead of pullups today. My elbows get cranky when I do pullups too often. Worked hard on pulldowns though. Wanted high-ish reps and probably should have lightenend the weight a bit to get sets of 15.
Next I did OHP in the smith machine. Felt really good. Supersetted with DB rows. Then I did cable fly's with skull crushers. Finished up with abs, a set of curls and 2 sets of band pulls for rear delts. Nice WO.
Nutrition/Weight:
I weighed 171.8 this morning.
Saturday, November 4, 2017
Sat 11/4 - Upper
Workout: Snap Fitness
(70#DBInc)8,8,8,7
(Pullups)12,12,9,7
(130#Shldr)2x8
(30#Fly)10,10,8
(InvertRow)4x8
(130#Rope)12,10
(35#HCurl)10,60#EZx10
(Band)2x15
(Crunch)4x12
42 + 8 = 50
Started with incline raised 1 level higher than usual again today and bumped up the weight by 5#'s. Good reps, good weight. Supersetted with 4 sets of pullups. Was hoping to get a few more, but fairly pleased with 40 reps in 4 sets. Not looking shabby for pullup challenge on 12/15. Next I did 2 sets shoulder press and 3 sets cable fly's with 4 sets inverted rows. Inverted rows are still a struggle. Doing them after pullups certainly impacts them, but they've been unusually hard. Guess I really haven't been doing enough rowing in a while.
Finished up with combinations of rope extensions, curls, band pulls and crunches. Good workout. Lot of work in under an hour.
Nutrition/Weight:
I weighed 172.2 this morning.
(70#DBInc)8,8,8,7
(Pullups)12,12,9,7
(130#Shldr)2x8
(30#Fly)10,10,8
(InvertRow)4x8
(130#Rope)12,10
(35#HCurl)10,60#EZx10
(Band)2x15
(Crunch)4x12
42 + 8 = 50
Started with incline raised 1 level higher than usual again today and bumped up the weight by 5#'s. Good reps, good weight. Supersetted with 4 sets of pullups. Was hoping to get a few more, but fairly pleased with 40 reps in 4 sets. Not looking shabby for pullup challenge on 12/15. Next I did 2 sets shoulder press and 3 sets cable fly's with 4 sets inverted rows. Inverted rows are still a struggle. Doing them after pullups certainly impacts them, but they've been unusually hard. Guess I really haven't been doing enough rowing in a while.
Finished up with combinations of rope extensions, curls, band pulls and crunches. Good workout. Lot of work in under an hour.
Nutrition/Weight:
I weighed 172.2 this morning.
Wednesday, November 1, 2017
Wed 11/1 - Upper
Workout: Snap Fitness
(65#DBInc)4x9
(Pullups)15,10
(145#PullDn)2x8
(135#OHP)5,95x10,10
(30#Fly)10,9,25x10,10
(InvertRow)5x8
(60#Skulls)15,10,10
(Abs)3x12
(35#HCurl)2x10
(Band)2x12
(Crunch)2x10
56 + 8 = 64
Started with incline raised 1 level higher than usual. Good controlled paused reps. Felt good on my shoulder and I could go moderately heavy. I'm thinking mixing it up instead of heavy lower incline all the time might help my shoulder. I supersetted incline with 2 sets of pullups (very good) and 2 sets pulldowns. Then I did Overhead Press in the smith machine for 3 sets, 4 sets of fly's supersetted with inverted rows. Inverted rows have been extremely difficult after pullups lately and I'm hoping it's benefitting overall back/pull strength. Birthday pullup challenge isn't too far off!
Then I did 3 sets of skull crushers with ab work. Then hammer curls, band pulls (rear delt) and crunches. Very solid WO.
Nutrition/Weight:
I weighed 171.0 this morning.
(65#DBInc)4x9
(Pullups)15,10
(145#PullDn)2x8
(135#OHP)5,95x10,10
(30#Fly)10,9,25x10,10
(InvertRow)5x8
(60#Skulls)15,10,10
(Abs)3x12
(35#HCurl)2x10
(Band)2x12
(Crunch)2x10
56 + 8 = 64
Started with incline raised 1 level higher than usual. Good controlled paused reps. Felt good on my shoulder and I could go moderately heavy. I'm thinking mixing it up instead of heavy lower incline all the time might help my shoulder. I supersetted incline with 2 sets of pullups (very good) and 2 sets pulldowns. Then I did Overhead Press in the smith machine for 3 sets, 4 sets of fly's supersetted with inverted rows. Inverted rows have been extremely difficult after pullups lately and I'm hoping it's benefitting overall back/pull strength. Birthday pullup challenge isn't too far off!
Then I did 3 sets of skull crushers with ab work. Then hammer curls, band pulls (rear delt) and crunches. Very solid WO.
Nutrition/Weight:
I weighed 171.0 this morning.
Monday, October 30, 2017
Sun 10/29 - Push Day
Workout: Snap Fitness
(75#DBInc)8,8,7
(50#DBInc)10,10,8
(120#Shldr)2x8
(30#Fly)3x10
(CaptChair)3x10
(120#Rope)2x12
(Crunch)2x15
35 + 10 = 45
Push day. R shoulder still limiting incline significantly. Frustrating, but at least I can still train. It occurred to me today that I haven't been doing my shoulder/bicep tendon stretch in the morning with my stretching routine. Not sure how I've been neglecting that for so long, but it certainly can't be helping. I'm starting it today and will do it every day and hope that improves the situation. Can't hurt.
Nutrition/Weight:
I weighed 175.0 this morning.
(75#DBInc)8,8,7
(50#DBInc)10,10,8
(120#Shldr)2x8
(30#Fly)3x10
(CaptChair)3x10
(120#Rope)2x12
(Crunch)2x15
35 + 10 = 45
Push day. R shoulder still limiting incline significantly. Frustrating, but at least I can still train. It occurred to me today that I haven't been doing my shoulder/bicep tendon stretch in the morning with my stretching routine. Not sure how I've been neglecting that for so long, but it certainly can't be helping. I'm starting it today and will do it every day and hope that improves the situation. Can't hurt.
Nutrition/Weight:
I weighed 175.0 this morning.
Saturday, October 28, 2017
Sat 10/28 - Pull Day (Myo-rep pullups X2)
Workout: Snap Fitness
(Pullups)13/3,3,1
(Pullups)9/2,2,2,1
(InvertRow)4x8
(Abs)12,12,10,10
(115#RDelt)15,12,10
(75#EZCurl)8,60x10,30Hx10
(25#BackExt)2x15
(BandPull)2x15
40 + 5 = 45
Pull Day. Two sets of Myo-rep pullups and inverted rows were the bulk of the WO. Pretty good pull day.
Nutrition/Weight:
I weighed 174.2 this morning.
(Pullups)13/3,3,1
(Pullups)9/2,2,2,1
(InvertRow)4x8
(Abs)12,12,10,10
(115#RDelt)15,12,10
(75#EZCurl)8,60x10,30Hx10
(25#BackExt)2x15
(BandPull)2x15
40 + 5 = 45
Pull Day. Two sets of Myo-rep pullups and inverted rows were the bulk of the WO. Pretty good pull day.
Nutrition/Weight:
I weighed 174.2 this morning.
Thursday, October 26, 2017
Wed 10/25 - Upper
Workout: Snap Fitness
(75#DBInc)8,8,6
(Pullups)12,9,8
(50#DBInc)2x10
(InvertRow)2x9
(30#Fly)10,9,8
(115#PullDn)2x10
(60#Skulls)12,11,10
(Abs)12,10,10
(60#EZCurl)3x11
(Crunch)2x12
(BandPull)2x12
45 + 7 = 52
Ramping things back up a bit. I thought after all this time off my R shoulder would feel better. It doesn't. Decent WO. Shoulder still really impacting my pressing.
Nutrition/Weight:
I weighed 172.2 this morning.
(75#DBInc)8,8,6
(Pullups)12,9,8
(50#DBInc)2x10
(InvertRow)2x9
(30#Fly)10,9,8
(115#PullDn)2x10
(60#Skulls)12,11,10
(Abs)12,10,10
(60#EZCurl)3x11
(Crunch)2x12
(BandPull)2x12
45 + 7 = 52
Ramping things back up a bit. I thought after all this time off my R shoulder would feel better. It doesn't. Decent WO. Shoulder still really impacting my pressing.
Nutrition/Weight:
I weighed 172.2 this morning.
Sun 10/22 - Upper (1st post-hike WO)
Workout: Snap Fitness
(70#DBInc)3x8
(Pullups)3x8
(50#DBInc)2x10
(InvertRow)2x8
(60#Skulls)2x10
(30#Crunch)2x10
(60#EZCurl)2x10
(Crunch)2x10
(BandPull)2x12
27 + 6 = 33 mins
First WO in a while and went fairly light, but didn't feel super light! I've been doing a lot of hiking so I'm trying to ease back into it. This was a lot of work in about 30 mins. Short rests.
Nutrition/Weight:
I weighed 177.0 this morning. Bloated from eating a lot of carbs on yesterdays hike.
(70#DBInc)3x8
(Pullups)3x8
(50#DBInc)2x10
(InvertRow)2x8
(60#Skulls)2x10
(30#Crunch)2x10
(60#EZCurl)2x10
(Crunch)2x10
(BandPull)2x12
27 + 6 = 33 mins
First WO in a while and went fairly light, but didn't feel super light! I've been doing a lot of hiking so I'm trying to ease back into it. This was a lot of work in about 30 mins. Short rests.
Nutrition/Weight:
I weighed 177.0 this morning. Bloated from eating a lot of carbs on yesterdays hike.
Thu 10/12 - Pull day (leaving for 5-day backpacking trip)
Workout: Snap Fitness
(Pullups)13,10
(210#SeatRow)3x10
(BandPull)2x12
(CaptChair)2x12
(60#EZCurl)12,10
(Crunch)2x15
25 + 5 = 30 mins
Quick pull day. Leaving this afternoon for backpacking trip.
Nutrition/Weight:
I weighed 172.4 this morning.
(Pullups)13,10
(210#SeatRow)3x10
(BandPull)2x12
(CaptChair)2x12
(60#EZCurl)12,10
(Crunch)2x15
25 + 5 = 30 mins
Quick pull day. Leaving this afternoon for backpacking trip.
Nutrition/Weight:
I weighed 172.4 this morning.
Wed 10/11 - Push day
Workout: Snap Fitness
(75#DBInc)9,8
(60#Inc)7,55x8,8,8
(35#CableFly)2x11
(75#OHTri)2x10
(Crunch)2x15
28 + 5 =33 mins
Quick push day. Preparing for backpacking trip so just time for a quick WO.
Nutrition/Weight:
I weighed 170.6 this morning. Weight should be higher right before leaving for 5 days in the mountains.
(75#DBInc)9,8
(60#Inc)7,55x8,8,8
(35#CableFly)2x11
(75#OHTri)2x10
(Crunch)2x15
28 + 5 =33 mins
Quick push day. Preparing for backpacking trip so just time for a quick WO.
Nutrition/Weight:
I weighed 170.6 this morning. Weight should be higher right before leaving for 5 days in the mountains.
Sun 10/8 - Pull Day
Workout: Snap Fitness
(Pullups)10,10,9,8
(210#SeatRow)4x10
(130#RDelt)2x10
(CaptChair)4x10
(60#Curl)12/4,4,3
35 + 5 = 40 mins
Pull day. Good sets of pullups on 2.5 mins rest between sets.
Nutrition/Weight:
I weighed 173.8 this morning.
(Pullups)10,10,9,8
(210#SeatRow)4x10
(130#RDelt)2x10
(CaptChair)4x10
(60#Curl)12/4,4,3
35 + 5 = 40 mins
Pull day. Good sets of pullups on 2.5 mins rest between sets.
Nutrition/Weight:
I weighed 173.8 this morning.
Sat 10/7 - Push day
Workout: Snap Fitness
(75#DBInc)8,8,6
(55#Inc)8,7,7
(35#CableFly)10,9,8
(120#Shldr)10,9
(Abs)2x15
(80#Skulls)10,9,40x10
(Crunch)2x15
47 + 6 = 53 mins
Push day. Right shoulder still bothering me despite reduced volume.
Nutrition/Weight:
I weighed 172.0 this morning.
(75#DBInc)8,8,6
(55#Inc)8,7,7
(35#CableFly)10,9,8
(120#Shldr)10,9
(Abs)2x15
(80#Skulls)10,9,40x10
(Crunch)2x15
47 + 6 = 53 mins
Push day. Right shoulder still bothering me despite reduced volume.
Nutrition/Weight:
I weighed 172.0 this morning.
Wednesday, October 4, 2017
Wed 10/4 - Upper
Workout: Snap Fitness
(75#Inc)2x8
(Pullups)2x10
(55#Inc)3x8
(210#SeatRow)3x10
(35#Fly)10,30x10
(75#OHTri)2x10
(130#RDelt)2x10
(Abs)2x12
(60#EZCurl)12,10
(Crunch)2x12
36 + 6 = 42 mins
Solid WO this morning. Only did 2 sets of "heavy" incline because my R shoulder is still wonky. Nothing else stands out. Weight still too low.
Nutrition/Weight:
I weighed 169.0 this morning despite eating a ton after getting back from our backpacking trip. I don't think I'm eating near enough during the day while hiking with a heavy pack.
(75#Inc)2x8
(Pullups)2x10
(55#Inc)3x8
(210#SeatRow)3x10
(35#Fly)10,30x10
(75#OHTri)2x10
(130#RDelt)2x10
(Abs)2x12
(60#EZCurl)12,10
(Crunch)2x12
36 + 6 = 42 mins
Solid WO this morning. Only did 2 sets of "heavy" incline because my R shoulder is still wonky. Nothing else stands out. Weight still too low.
Nutrition/Weight:
I weighed 169.0 this morning despite eating a ton after getting back from our backpacking trip. I don't think I'm eating near enough during the day while hiking with a heavy pack.
Sat 9/30 - Mon 10/2 - Backpacking Roan Highlands
Sarah and I backpacked 30 miles over 3 days in Roan Highlands. Amazing trip. Unbelievable views across the highland balds. Likely our best backpacking trip to date.
Thu 9/28 - Upper
Workout: Snap Fitness
(75#Inc)3x8
(180#PullDn)3x8
(55#Inc)2x8
(210#SeatRow)2x10
(40#Fly)10,30x10
(130#RDelt)2x12
(130#Rope)12,9
(30#Crunch)2x10
(60#EZCurl)2x10
(Crunch)2x12
34 + 6 = 40 mins
Home from Leesburg and camping with the boys. This WO was OK. Pushed it out a day because my R shoulder is feeling terrible. 3-day backpacking trip coming up, so no WO's this weekend.
Nutrition/Weight:
I weighed 172.2 this morning. When I got home from Leesburg after backpacking in Shenandoah National Park and camping with Sarah and the boys I weighed 169#'s. That's too low for right now.
(75#Inc)3x8
(180#PullDn)3x8
(55#Inc)2x8
(210#SeatRow)2x10
(40#Fly)10,30x10
(130#RDelt)2x12
(130#Rope)12,9
(30#Crunch)2x10
(60#EZCurl)2x10
(Crunch)2x12
34 + 6 = 40 mins
Home from Leesburg and camping with the boys. This WO was OK. Pushed it out a day because my R shoulder is feeling terrible. 3-day backpacking trip coming up, so no WO's this weekend.
Nutrition/Weight:
I weighed 172.2 this morning. When I got home from Leesburg after backpacking in Shenandoah National Park and camping with Sarah and the boys I weighed 169#'s. That's too low for right now.
Fri 9/22 - Upper
Workout: Ida Lee (Gym in Leesburg)
(75#Inc)8,7,7,6
(180#PullDn)4x8
(55#Inc)3x9
(140#SeatRow)3x8
(25#Fly)2x12
(35#RDelt)2x10
(80#Skulls)2x10
(Abs)2x14
(70#BBCurl)2x10
(Crunch)2x12
60 + 8 = 68 mins
Just finished hiking in Shenandoah National Park for 4 days and then did this WO. It was a struggle. I don't think I ate nearly enough while backpacking. Still, a solid WO. I've been, and will be doing a lot of backpacking so WO consistency and frequency is going to suffer. My planned aggressive WO routine is on hold. My R shoulder is pretty bad, so it was probably getting derailed anyway.
Nutrition/Weight:
Not sure what I weighed, but I think too low just by looking in the mirror.
(75#Inc)8,7,7,6
(180#PullDn)4x8
(55#Inc)3x9
(140#SeatRow)3x8
(25#Fly)2x12
(35#RDelt)2x10
(80#Skulls)2x10
(Abs)2x14
(70#BBCurl)2x10
(Crunch)2x12
60 + 8 = 68 mins
Just finished hiking in Shenandoah National Park for 4 days and then did this WO. It was a struggle. I don't think I ate nearly enough while backpacking. Still, a solid WO. I've been, and will be doing a lot of backpacking so WO consistency and frequency is going to suffer. My planned aggressive WO routine is on hold. My R shoulder is pretty bad, so it was probably getting derailed anyway.
Nutrition/Weight:
Not sure what I weighed, but I think too low just by looking in the mirror.
Mon 9/18 - Thu 9/21 - Backpacking in Shenandoah National Park
Did a solo backpacking trip in Shenandoah National Park Monday through Thursday. Great trip. Not huge miles, but some good trails, incredible camp spot the last 2 nights.
Sunday, September 17, 2017
Sun 9/17 - Pull Day
Workout: Snap Fitness
(Pullups)12,10,8,8
(210#SeatRow)3x10
(100#PullDn)2x10
(Band)2x12
(60#EZCurl)3x10
(50#Crunch)2x10,BWx15
45 + 5 = 50 mins
Solid pull WO. Didn't do weighted pullups, but they were still decent.
Nutrition/Weight:
I weighed 173.6 after eating quite a bit yesterday.
(Pullups)12,10,8,8
(210#SeatRow)3x10
(100#PullDn)2x10
(Band)2x12
(60#EZCurl)3x10
(50#Crunch)2x10,BWx15
45 + 5 = 50 mins
Solid pull WO. Didn't do weighted pullups, but they were still decent.
Nutrition/Weight:
I weighed 173.6 after eating quite a bit yesterday.
Sat 9/16 - Push Day
Workout: Snap Fitness
(75#DBInc)8,8,8,5
(55#Inc)8,8,7
(130#Shldr)3x7
(130#Rope)2x11
(Abs)2x14
(40#Fly)11,10
(Crunch)2x15
45 + 5 = 50 mins
Couldn't go as heavy as I would've liked, but still a good effort.
Nutrition/Weight:
I weighed 167.6. Weight is too low. Workouts and recovery are not suffering because of it.
(75#DBInc)8,8,8,5
(55#Inc)8,8,7
(130#Shldr)3x7
(130#Rope)2x11
(Abs)2x14
(40#Fly)11,10
(Crunch)2x15
45 + 5 = 50 mins
Couldn't go as heavy as I would've liked, but still a good effort.
Nutrition/Weight:
I weighed 167.6. Weight is too low. Workouts and recovery are not suffering because of it.
Thursday, September 14, 2017
Tue 9/12 - Upper
Workout: Snap Fitness
(75#DBInc)8,8,7
(Pullups)3x8
(50#Inc)2x10
(210#SeatRow)2x10
(120#Rope)2x12
(60#EZCurl)2x10
(Abs)2x12
(40#Fly)10,35x10
(130#RDeltFly)2x12
(Crunch)2x15
35 + 5 = 40 mins
I've been on a push/pull schedule for a couple weeks, but wanted to back off a bit today after the WO's this weekend and did a full upper WO. This WO proved I needed a mini-break. 75#DB's felt HEAVY. They shouldn't. Solid WO. Going to take a few extra days off and try hitting it hard again. This was a LOT of work in 40 mins, including warmup!
Nutrition/Weight:
I weighed 169.2. I've been trying to eat a bit over maintenance. I must not be because I'm not really gaining weight. 169#'s is just too low for me right now.
(75#DBInc)8,8,7
(Pullups)3x8
(50#Inc)2x10
(210#SeatRow)2x10
(120#Rope)2x12
(60#EZCurl)2x10
(Abs)2x12
(40#Fly)10,35x10
(130#RDeltFly)2x12
(Crunch)2x15
35 + 5 = 40 mins
I've been on a push/pull schedule for a couple weeks, but wanted to back off a bit today after the WO's this weekend and did a full upper WO. This WO proved I needed a mini-break. 75#DB's felt HEAVY. They shouldn't. Solid WO. Going to take a few extra days off and try hitting it hard again. This was a LOT of work in 40 mins, including warmup!
Nutrition/Weight:
I weighed 169.2. I've been trying to eat a bit over maintenance. I must not be because I'm not really gaining weight. 169#'s is just too low for me right now.
Sun 9/10 - Pull Day
Workout: Snap Fitness
(25#Pullups)8,8,6,6
(125#BOR)4x8
(105#PullDn)2x10
(BandPull)2x15
(60#EZCurl)12/+4,4,4,3
(50#Crunch)3x10+BWx15
(70#DBRow)10
40 + 5 = 45 mins
Pull day. Weighted pullups were good, but not as good as last pull day. Again, not eating enough to recover. Solid WO.
Nutrition/Weight:
I weighed 172.0 this morning. Pretty light after eating a fair amount yesterday.
(25#Pullups)8,8,6,6
(125#BOR)4x8
(105#PullDn)2x10
(BandPull)2x15
(60#EZCurl)12/+4,4,4,3
(50#Crunch)3x10+BWx15
(70#DBRow)10
40 + 5 = 45 mins
Pull day. Weighted pullups were good, but not as good as last pull day. Again, not eating enough to recover. Solid WO.
Nutrition/Weight:
I weighed 172.0 this morning. Pretty light after eating a fair amount yesterday.
Sat 9/9 - Push Day
Workout: Snap Fitness
(80#DBInc)9,8,5,4
(55#Inc)3x7
(130#Shldr)8,7,7
(80#Skulls)11,9+40x10
(Abs)4x10
(35#Fly)2x12
51 + 7 = 58 mins
Push day. Incline started great, but I fell off after 2 sets. Weight is too low and I don't think I'm eating enough to be pushing as hard as I am. Not recovering well enough without enough food. The rest of the WO was actually pretty good, but the last 2 sets of incline were rough.
Nutrition/Weight:
I weighed 169.2 this morning. I've got to commit to gaining weight if I want to keep up this progression scheme.
(80#DBInc)9,8,5,4
(55#Inc)3x7
(130#Shldr)8,7,7
(80#Skulls)11,9+40x10
(Abs)4x10
(35#Fly)2x12
51 + 7 = 58 mins
Push day. Incline started great, but I fell off after 2 sets. Weight is too low and I don't think I'm eating enough to be pushing as hard as I am. Not recovering well enough without enough food. The rest of the WO was actually pretty good, but the last 2 sets of incline were rough.
Nutrition/Weight:
I weighed 169.2 this morning. I've got to commit to gaining weight if I want to keep up this progression scheme.
Wed 9/6 - Pull Day (Great weighted pullups!)
Workout: Golds
(25#Pullups)9,9,8,6
(135#BOR)3x8
(CaptChair)3x10
(100#PullDn)2x10
(BandPull)2x12
(70#EZCurl)12/+3,3,3,2
(Crunch)15/+5,5,5,5
35 + 5 = 40 mins
Pull day at Golds. Weighted pullups were great! BOR felt very heavy after those pullups! That's it for the highlights.
Nutrition/Weight:
I weighed 169.6 this morning. WAY down from yesterday. Too low.
(25#Pullups)9,9,8,6
(135#BOR)3x8
(CaptChair)3x10
(100#PullDn)2x10
(BandPull)2x12
(70#EZCurl)12/+3,3,3,2
(Crunch)15/+5,5,5,5
35 + 5 = 40 mins
Pull day at Golds. Weighted pullups were great! BOR felt very heavy after those pullups! That's it for the highlights.
Nutrition/Weight:
I weighed 169.6 this morning. WAY down from yesterday. Too low.
Tue 9/5 - Push Day
Workout: Snap Fitness
(80#DBInc)9,7,6,5
(55#Inc)3x8
(130#Shldr)8,7,7
(130#RopeExt)12,11
(Abs)4x12
(35#CableFly)12,10
42 + 6 = 48 mins
Catching up on about 2 weeks of WO logs, so these next few are going to be short. Very early morning WO after 3 days of hard backpacking. I didn't expect this WO to go very well, but it did! Started with incline and was very pleased with progression. Probably should've tried for 8,8,whatever rather than 9,7. Good WO.
Nutrition/Weight:
I weighed 174.0 this morning after a weekend hiking in Shenandoah National Park and some huge carb meals Sunday. Surprised my weight was this low.
(80#DBInc)9,7,6,5
(55#Inc)3x8
(130#Shldr)8,7,7
(130#RopeExt)12,11
(Abs)4x12
(35#CableFly)12,10
42 + 6 = 48 mins
Catching up on about 2 weeks of WO logs, so these next few are going to be short. Very early morning WO after 3 days of hard backpacking. I didn't expect this WO to go very well, but it did! Started with incline and was very pleased with progression. Probably should've tried for 8,8,whatever rather than 9,7. Good WO.
Nutrition/Weight:
I weighed 174.0 this morning after a weekend hiking in Shenandoah National Park and some huge carb meals Sunday. Surprised my weight was this low.
Friday, September 1, 2017
Thu 8/31 - Pull Day
Workout: Golds
(180#PullDn)8,8,7,6
(BOR)155x7,135x8,8
(Abs)3x12
(100#PullDn)2x10
(Band)2x15
(70#EZBarCurl)12/3,3,3,2
(30#HCurl)10
33 + 5 = 38 mins
Pull day. Debated about doing weighted pull-ups, but decided to do fairly heavy pulldowns in hopes of saving my elbows. Worked hard on pulldowns and kept weight controlled on the negative as best I could. Next I did bent over rows and abs. 155#’s shouldn’t be all that heavy for me, but I had to drop weight after the first set. I must’ve worked quite hard on pulldowns. Next I supersetted wide grip pulldowns, focusing on upper back, and band pulls for rear delts. Finished up with a myo-rep set of EZ bar curls and a set of hammer curls.
Nutrition/Weight:
I weighed 169.2 this morning.
(180#PullDn)8,8,7,6
(BOR)155x7,135x8,8
(Abs)3x12
(100#PullDn)2x10
(Band)2x15
(70#EZBarCurl)12/3,3,3,2
(30#HCurl)10
33 + 5 = 38 mins
Pull day. Debated about doing weighted pull-ups, but decided to do fairly heavy pulldowns in hopes of saving my elbows. Worked hard on pulldowns and kept weight controlled on the negative as best I could. Next I did bent over rows and abs. 155#’s shouldn’t be all that heavy for me, but I had to drop weight after the first set. I must’ve worked quite hard on pulldowns. Next I supersetted wide grip pulldowns, focusing on upper back, and band pulls for rear delts. Finished up with a myo-rep set of EZ bar curls and a set of hammer curls.
Nutrition/Weight:
I weighed 169.2 this morning.
Wednesday, August 30, 2017
Wed 8/30 - Push Day
Workout: Golds
(80#DBInc)8,7,6,4
(55#DBInc)8,8,8
(60#IsoShldr)3x7
(20#CableFly)3x10
(80#OHTri)11,8,60x13
(55#Crunch)10,10,10,BWx15
46 + 6 = 52 mins
Push day. Goal going forward is to beat my #”s from the previous WO on main movements. On Saturday, incline was 7,7,5,4 - beat it today with 8,7,6,4. 2.5 mins rest + controlled/slow negatives = very difficult. I was pleased to beat Saturday’s WO. Then I raised angle of incline and beat #’s from Saturday as well. Then I did iso shoulder press. This felt heavy. Then I did cable fly’s with weighted crunches, then overhead triceps extensions with a set of weighted crunches and a set of body weight crunches. Very good WO.
Nutrition/Weight:
I weighed 169.0 this morning. Weight too low. Need to be slowly gaining.
(80#DBInc)8,7,6,4
(55#DBInc)8,8,8
(60#IsoShldr)3x7
(20#CableFly)3x10
(80#OHTri)11,8,60x13
(55#Crunch)10,10,10,BWx15
46 + 6 = 52 mins
Push day. Goal going forward is to beat my #”s from the previous WO on main movements. On Saturday, incline was 7,7,5,4 - beat it today with 8,7,6,4. 2.5 mins rest + controlled/slow negatives = very difficult. I was pleased to beat Saturday’s WO. Then I raised angle of incline and beat #’s from Saturday as well. Then I did iso shoulder press. This felt heavy. Then I did cable fly’s with weighted crunches, then overhead triceps extensions with a set of weighted crunches and a set of body weight crunches. Very good WO.
Nutrition/Weight:
I weighed 169.0 this morning. Weight too low. Need to be slowly gaining.
Sun 8/27 - Pull Day
Workout: Snap Fitness
(25#Pullups)8,7,7,6,BWx8
(210#SeatRow)4x10
(65#SLDL)3x8
(Abs)3x10
(120#PullDn)2x10
(130#RDelt)2x10
(70#DBRow)10
(Band)2x15
(80#EZCurl)8,60x10,35Hx10
(Crunch)20,15,12
57 + 5 = 62 mins
Pull day. Started with weighted pull-ups and they were hard, especially with how heavy/bloated I was this morning. 4 weighted sets, plus a body weight set. Next we did seated rows. Then we did SLDL with abs. Next we did 2 sets of wide grip pulldowns, focusing on upper back, with 2 sets of rear delt fly’s. Then we did a set of DB rows and 2 sets of band pulls for more rear delt work. Finished up with some curls and crunches.
Nutrition/Weight:
I weighed 175.8 this morning. Time to eat. 5.5 pounds heavier than yesterday, big sushi dinner and cereal at night.
(25#Pullups)8,7,7,6,BWx8
(210#SeatRow)4x10
(65#SLDL)3x8
(Abs)3x10
(120#PullDn)2x10
(130#RDelt)2x10
(70#DBRow)10
(Band)2x15
(80#EZCurl)8,60x10,35Hx10
(Crunch)20,15,12
57 + 5 = 62 mins
Pull day. Started with weighted pull-ups and they were hard, especially with how heavy/bloated I was this morning. 4 weighted sets, plus a body weight set. Next we did seated rows. Then we did SLDL with abs. Next we did 2 sets of wide grip pulldowns, focusing on upper back, with 2 sets of rear delt fly’s. Then we did a set of DB rows and 2 sets of band pulls for more rear delt work. Finished up with some curls and crunches.
Nutrition/Weight:
I weighed 175.8 this morning. Time to eat. 5.5 pounds heavier than yesterday, big sushi dinner and cereal at night.
Sat 8/26 - Push Day
Workout: Snap Fitness
(80#DBInc)7,7,5,4
(55#DBInc)7,7,7,6
(130#Shldr)7,6,6
(30#Fly)3x10
(80#Skulls)12,10+40x10
(Abs)3x12
(65#OHTri)13,10
(Crunch)2x12
60 + 5 = 65 mins
Sub-max run-up is over. Push Day. Started with incline, controlled negatives. Very difficult, but great work. Lots of reps less than with a quicker rep pace. Raised angle of incline 2 spots and did 4 more sets of incline. Planned on 3 sets, but Sarah thought we were doing 4 sets and left a few reps in the tank on her 3rd set, so we did a 4th :) Next we did shoulder press for 3 sets.
Then we did 3 sets of cable chest fly’s. Next we did skull crushers and abs. Skulls were very good. 2 heavy sets and a drop-set. Finished up with triceps extensions and some crunchess
Nutrition/Weight:
I weighed 170.2 this morning. Time to eat. And eat I did! Big all you can eat sushi dinner at our new favorite sushi restaurant.
(80#DBInc)7,7,5,4
(55#DBInc)7,7,7,6
(130#Shldr)7,6,6
(30#Fly)3x10
(80#Skulls)12,10+40x10
(Abs)3x12
(65#OHTri)13,10
(Crunch)2x12
60 + 5 = 65 mins
Sub-max run-up is over. Push Day. Started with incline, controlled negatives. Very difficult, but great work. Lots of reps less than with a quicker rep pace. Raised angle of incline 2 spots and did 4 more sets of incline. Planned on 3 sets, but Sarah thought we were doing 4 sets and left a few reps in the tank on her 3rd set, so we did a 4th :) Next we did shoulder press for 3 sets.
Then we did 3 sets of cable chest fly’s. Next we did skull crushers and abs. Skulls were very good. 2 heavy sets and a drop-set. Finished up with triceps extensions and some crunchess
Nutrition/Weight:
I weighed 170.2 this morning. Time to eat. And eat I did! Big all you can eat sushi dinner at our new favorite sushi restaurant.
Wednesday, August 23, 2017
Wed 8/23 - Pull Day
Workout: Golds
(Pullups)4x10
(140#SeatRow)3x8
(Abs)3x11
(120#PullDn)2x10
(Crunch)2x10
(25#BackExt)2x15
(70#EZCurl)2x10
(35#RDelt)2x10
(Band)2x12
(35#HCurl)12
40 + 5 = 45 mins
Pull day. 4x10 pull-ups with 2:30 rest to start. Very nice. Next I did seated rows with a pulldown bar for wide grip. Felt good. Supersetted with abs (reverse superman’s). Then I did 2 sets of pulldowns. I did these leaning back at about a 30 degree angle to kind of hit rear delt and upper back more. Supersetted with crunches. Then I did back extensions with EZ bar curls. Back extensions got hard with higher reps. Next I did DB rear delt raises supersetted with rear delt band pulls. Liked this combo to really hit the rear delts and upper back well. Finished up with a set of hammer curls. Good pull day. Next WO I’ll have to focus more on rowing and less on pulldowns.
Nutrition/Weight:
I weighed 172.2this morning. Some of the water/bloat off from the weekend.
(Pullups)4x10
(140#SeatRow)3x8
(Abs)3x11
(120#PullDn)2x10
(Crunch)2x10
(25#BackExt)2x15
(70#EZCurl)2x10
(35#RDelt)2x10
(Band)2x12
(35#HCurl)12
40 + 5 = 45 mins
Pull day. 4x10 pull-ups with 2:30 rest to start. Very nice. Next I did seated rows with a pulldown bar for wide grip. Felt good. Supersetted with abs (reverse superman’s). Then I did 2 sets of pulldowns. I did these leaning back at about a 30 degree angle to kind of hit rear delt and upper back more. Supersetted with crunches. Then I did back extensions with EZ bar curls. Back extensions got hard with higher reps. Next I did DB rear delt raises supersetted with rear delt band pulls. Liked this combo to really hit the rear delts and upper back well. Finished up with a set of hammer curls. Good pull day. Next WO I’ll have to focus more on rowing and less on pulldowns.
Nutrition/Weight:
I weighed 172.2this morning. Some of the water/bloat off from the weekend.
Tuesday, August 22, 2017
Tue 8/22 - Push Day
Workout: Golds
(75#DBInc)4x8
(55#DBInc)3x8
(60#IsoShldr)3x8
(25#Fly)13,10,10
(73#Rope)8,65x8,8
36 + 7 = 43 mins
Push day today. Started with 4 sets of incline. Hard, but good. Raised angle of incline for 3 more sets. Then I did iso-shoulder press for 3 good sets (bumped weight up). Finished up with fly’s and rope extensions.
Nutrition/Weight:
I weighed 176.4 this morning. Super bloated after the weekend in the mountains. Hard hike yesterday. About 12 miles but pushed hard on way back. Watched the TOTAL eclipse at Yellow Mountain Fire Tower. Awesome.
(75#DBInc)4x8
(55#DBInc)3x8
(60#IsoShldr)3x8
(25#Fly)13,10,10
(73#Rope)8,65x8,8
36 + 7 = 43 mins
Push day today. Started with 4 sets of incline. Hard, but good. Raised angle of incline for 3 more sets. Then I did iso-shoulder press for 3 good sets (bumped weight up). Finished up with fly’s and rope extensions.
Nutrition/Weight:
I weighed 176.4 this morning. Super bloated after the weekend in the mountains. Hard hike yesterday. About 12 miles but pushed hard on way back. Watched the TOTAL eclipse at Yellow Mountain Fire Tower. Awesome.
Fri 8/18 - Upper
Workout: Golds
(75#DBInc)3x8
(160#PullDn)3x8
(53#DBInc)3x8
(140#SeatRow)3x8
(75#OHTri)2x12
(70#EZCurl)13/4,4,4,3
(25#Fly)2x12
(Abs)2x10
(Band)2x15
(Abs)2x10
39 + 6 = 45 mins
Second week of run-up. Started with incline and pulldown superset, 2.5 min rests. Incline got hard and the 8th rep on 3rd set was a bit of a grind. I still don’t feel this weight should be this hard, but slower reps and shorter rests are making the transition quite difficult. Then I raised the angle of incline several notches and did incline/shoulder press with seated rows. Next I did overhead triceps extensions with a myo-rep set of EZ bar curls. Loving myo-reps for curls. Not so much for triceps work. Then I did flys with abs and band pulls (rear delt) and abs. Abs were “reverse superman’s”. Lying flat on back with legs and arms stretched out lift hands and toes toward each other, focusing on using abs and not using hip flexors, nor bending at the waist. Very difficult if done with proper form.
Nutrition/Weight:
I weighed 169.0 this morning.
(75#DBInc)3x8
(160#PullDn)3x8
(53#DBInc)3x8
(140#SeatRow)3x8
(75#OHTri)2x12
(70#EZCurl)13/4,4,4,3
(25#Fly)2x12
(Abs)2x10
(Band)2x15
(Abs)2x10
39 + 6 = 45 mins
Second week of run-up. Started with incline and pulldown superset, 2.5 min rests. Incline got hard and the 8th rep on 3rd set was a bit of a grind. I still don’t feel this weight should be this hard, but slower reps and shorter rests are making the transition quite difficult. Then I raised the angle of incline several notches and did incline/shoulder press with seated rows. Next I did overhead triceps extensions with a myo-rep set of EZ bar curls. Loving myo-reps for curls. Not so much for triceps work. Then I did flys with abs and band pulls (rear delt) and abs. Abs were “reverse superman’s”. Lying flat on back with legs and arms stretched out lift hands and toes toward each other, focusing on using abs and not using hip flexors, nor bending at the waist. Very difficult if done with proper form.
Nutrition/Weight:
I weighed 169.0 this morning.
Wednesday, August 16, 2017
Wed 8/16 - Pull
Workout: Golds
(180#PullDn)3x8+120x10
(Abs)3x10
(120#SeatRow)3x8
(Crunch)3x12
(25#BackExt)3x10
(BandPull)3x15
(60#EZCurl)12/4,4,4,3
36 + 4 = 40 mins
Another quick WO over lunch. Pull day today. Feeling a bit worn out today. I don’t think I’m doing a very good job on sub-maximal run-up. I think I’ve gone too heavy, too hard, too frequent. These WO’s should really be fairly comfortable before transition to really pushing things in another week. So, today I decided to try to take it a bit easier. Also, my left elbow is already getting tender from pull-ups, so I stayed away from them today. That didn’t keep me from going too heavy on pulldowns though. Doh! I supersetted with a new ab exercise today. Not sure what to call it. Lay flat on back with arms & legs stretched out length-wise. Then raise leg and torso/arms toward each other, hold for a second and back down. That’s a rep. These are freaking hard. 3x10 went in the log, but I think it was really 10,10,8, plus 2 attempts :)
Next was seated rows. Started at 140#’s. Too heavy after going too heavy on pulldowns. Clusterfuck. 120#’s felt better for next 2 sets. Supersetted with crunches. Then I did back extensions with band pulls for rear delts. I started with face pulls, but that moment just generally sucks for me. Also aggravates my left elbow. Finished up with a myo-rep set of curls.
I’d planned to start this WO with deadlifts. During warmup I realized that my hamstrings are still too tight from Sunday’s WO to do them. Plus, they were really bothering my left knee. Every time I start doing any leg work, my knees start acting up. Maybe I should just quit trying.
Anyway, decent WO. Made the mistake of continuing to go too heavy. I need to up my calories a bit and keep intensity and volume in check next week before trying a 6-week hard push.
Nutrition/Weight:
I weighed 169.6 this morning. Good.
(180#PullDn)3x8+120x10
(Abs)3x10
(120#SeatRow)3x8
(Crunch)3x12
(25#BackExt)3x10
(BandPull)3x15
(60#EZCurl)12/4,4,4,3
36 + 4 = 40 mins
Another quick WO over lunch. Pull day today. Feeling a bit worn out today. I don’t think I’m doing a very good job on sub-maximal run-up. I think I’ve gone too heavy, too hard, too frequent. These WO’s should really be fairly comfortable before transition to really pushing things in another week. So, today I decided to try to take it a bit easier. Also, my left elbow is already getting tender from pull-ups, so I stayed away from them today. That didn’t keep me from going too heavy on pulldowns though. Doh! I supersetted with a new ab exercise today. Not sure what to call it. Lay flat on back with arms & legs stretched out length-wise. Then raise leg and torso/arms toward each other, hold for a second and back down. That’s a rep. These are freaking hard. 3x10 went in the log, but I think it was really 10,10,8, plus 2 attempts :)
Next was seated rows. Started at 140#’s. Too heavy after going too heavy on pulldowns. Clusterfuck. 120#’s felt better for next 2 sets. Supersetted with crunches. Then I did back extensions with band pulls for rear delts. I started with face pulls, but that moment just generally sucks for me. Also aggravates my left elbow. Finished up with a myo-rep set of curls.
I’d planned to start this WO with deadlifts. During warmup I realized that my hamstrings are still too tight from Sunday’s WO to do them. Plus, they were really bothering my left knee. Every time I start doing any leg work, my knees start acting up. Maybe I should just quit trying.
Anyway, decent WO. Made the mistake of continuing to go too heavy. I need to up my calories a bit and keep intensity and volume in check next week before trying a 6-week hard push.
Nutrition/Weight:
I weighed 169.6 this morning. Good.
Tuesday, August 15, 2017
Tue 8/15 - Push Day
Workout: Golds
(70#DBInc)3x8
(50#DBInc)2x9
(4PlLegPress)2x20
(CaptChair)12/3,3,3,2
(55#IsoShldr)2x10
(20#CableFly)17/5,5,5,4
(73#Rope)2x11
(25#Crunch)2x15
35 + 5 = 40 mins
Quick WO over lunch. Still in 1st week of sub-maximal run-up, so pretty much same weights as over the weekend but less volume. Rest periods were about 2.5 mins. Started with 3 sets incline. Reps with a slow negative get freaking hard, even without a lot of weight. This feels good now, but I’ll either have to increase cadence a bit (while keeping good form) as weights get heavier, or just plan on not moving up in weight very much from where I am starting this run-up. I raised the angel of incline 2 positions and did 2 more sets. Then I did leg press machine with a myo-rep set of leg raises in the captain’s chair.
Then I did shoulder press. Paused reps. Felt good. Ready for weight increase here. Then I did cable fly’s with a myo-rep set. Felt great. Finished up with rope extensions and weighted crunches. Solid WO, in and out fairly quickly.
Nutrition/Weight:
I weighed 169.4 this morning. Down from 172 yesterday.
(70#DBInc)3x8
(50#DBInc)2x9
(4PlLegPress)2x20
(CaptChair)12/3,3,3,2
(55#IsoShldr)2x10
(20#CableFly)17/5,5,5,4
(73#Rope)2x11
(25#Crunch)2x15
35 + 5 = 40 mins
Quick WO over lunch. Still in 1st week of sub-maximal run-up, so pretty much same weights as over the weekend but less volume. Rest periods were about 2.5 mins. Started with 3 sets incline. Reps with a slow negative get freaking hard, even without a lot of weight. This feels good now, but I’ll either have to increase cadence a bit (while keeping good form) as weights get heavier, or just plan on not moving up in weight very much from where I am starting this run-up. I raised the angel of incline 2 positions and did 2 more sets. Then I did leg press machine with a myo-rep set of leg raises in the captain’s chair.
Then I did shoulder press. Paused reps. Felt good. Ready for weight increase here. Then I did cable fly’s with a myo-rep set. Felt great. Finished up with rope extensions and weighted crunches. Solid WO, in and out fairly quickly.
Nutrition/Weight:
I weighed 169.4 this morning. Down from 172 yesterday.
Sunday, August 13, 2017
Sun 8/13 - Pull Day (sub-max run-up)
Workout: Snap Fitness
(Pullups)5x8
(210#SeatRow)4x10
(55#SLDL)3x10
(CaptChair)10/3,3,3,2
(RevCrunch)12/4,4,3
(85#LegCurl)2x12
(Russians)2x20
(180#CableRow)12/4,4,4,3
(25#RDelt)2x10
(60#EZCurl)12/4,4,4,3
(30#HCurl)10
(BackExt)2x12
(BandPull)3x12
(Crunch)2x15
75 + 5 = 80 mins
Day 2 of sub-maximal run-up and pull day. Started with 5 sets of pull-ups. Controlled on the way down. Good. Then we did seated rows for 4 sets. Then SLDL with leg raises in the captain chair and reverse crunches. Next we did leg curls and Russian twists.
Then we did a myo-rep set of standing cable rows. Next was new rear delt exercise (not sure what I thought of it), a myo-rep set of EZ bar curls and a set of hammer curls. My left forearm, near the elbow, was really painful on hammer curls. Have to keep an eye on that, especially if I’m going to increase load on pull-ups. Those are always hard on my elbows. Finished up with some back extensions/raises, band pulls (for rear delts) and 2 sets of crunches. Good WO. Lots of volume compared to what I’ve been doing while dieting.
Nutrition/Weight:
I weighed 172.0 this morning. About 3,000 cals yesterday. Probably right calories, but way too many carbs. Bloated today.
(Pullups)5x8
(210#SeatRow)4x10
(55#SLDL)3x10
(CaptChair)10/3,3,3,2
(RevCrunch)12/4,4,3
(85#LegCurl)2x12
(Russians)2x20
(180#CableRow)12/4,4,4,3
(25#RDelt)2x10
(60#EZCurl)12/4,4,4,3
(30#HCurl)10
(BackExt)2x12
(BandPull)3x12
(Crunch)2x15
75 + 5 = 80 mins
Day 2 of sub-maximal run-up and pull day. Started with 5 sets of pull-ups. Controlled on the way down. Good. Then we did seated rows for 4 sets. Then SLDL with leg raises in the captain chair and reverse crunches. Next we did leg curls and Russian twists.
Then we did a myo-rep set of standing cable rows. Next was new rear delt exercise (not sure what I thought of it), a myo-rep set of EZ bar curls and a set of hammer curls. My left forearm, near the elbow, was really painful on hammer curls. Have to keep an eye on that, especially if I’m going to increase load on pull-ups. Those are always hard on my elbows. Finished up with some back extensions/raises, band pulls (for rear delts) and 2 sets of crunches. Good WO. Lots of volume compared to what I’ve been doing while dieting.
Nutrition/Weight:
I weighed 172.0 this morning. About 3,000 cals yesterday. Probably right calories, but way too many carbs. Bloated today.
Saturday, August 12, 2017
Sat 8/12 - Push Day (Begin sub-maximal run-up)
Workout: Snap Fitness
(70#DBInc)4x8
(50#DBInc)3x9
(175#LegPress)3x20
(60#Crunch)12,10,8
(100#LegExt)2x10
(Crunch)2x12
(120#Shldr)13/3,3,3,2
(25#IncCableFly)15/5,5,4
(75#OHTri)12,10
(30#CableFly)2x12
(95#SmOHP)2x10
70 + 5 = 75 mins
Sub-maximal run-up starts today. Started with DB incline and it was a lot harder than I thought, but that’s because reps were slow, controlled negatives, explosive on the press and rests were 3 mins or under. First two sets felt great, but 3rd and 4th got hard with slow negatives. Perhaps I should’ve started run-up to heavy weights a little lighter. Anyway, good work, chest already felt worked. Then we raised the angle of incline 2 positions and did 2 more sets. Slow negatives, explosive up on reps again. Good work.
Then we did leg press and weighted crunches, followed by leg extensions and crunches. Then we did a set of myo-rep shoulder press. Went a bit too heavy. Next was incline cable fly’s with OH triceps extensions. Incline cable fly’s didn’t feel great, so we did 2 more sets of standing cable fly’s. Finished up with Overhead Press in the smith machine for some more shoulder volume. Good WO. Higher volume and shorter rests than I’ve been doing. Harder WO than a sub-max WO should’ve been. Going to have to start eating above maintenance to keep this going for sure.
Plan is to have about 2 weeks sub-maximal run-up and then push as hard as I can for 6-8 weeks. We’ll see how the body and shoulder hold up…
Nutrition/Weight:
I weighed 167.6 this morning. Good, but have to be ready to start gaining to keep up with work load coming.
(70#DBInc)4x8
(50#DBInc)3x9
(175#LegPress)3x20
(60#Crunch)12,10,8
(100#LegExt)2x10
(Crunch)2x12
(120#Shldr)13/3,3,3,2
(25#IncCableFly)15/5,5,4
(75#OHTri)12,10
(30#CableFly)2x12
(95#SmOHP)2x10
70 + 5 = 75 mins
Sub-maximal run-up starts today. Started with DB incline and it was a lot harder than I thought, but that’s because reps were slow, controlled negatives, explosive on the press and rests were 3 mins or under. First two sets felt great, but 3rd and 4th got hard with slow negatives. Perhaps I should’ve started run-up to heavy weights a little lighter. Anyway, good work, chest already felt worked. Then we raised the angle of incline 2 positions and did 2 more sets. Slow negatives, explosive up on reps again. Good work.
Then we did leg press and weighted crunches, followed by leg extensions and crunches. Then we did a set of myo-rep shoulder press. Went a bit too heavy. Next was incline cable fly’s with OH triceps extensions. Incline cable fly’s didn’t feel great, so we did 2 more sets of standing cable fly’s. Finished up with Overhead Press in the smith machine for some more shoulder volume. Good WO. Higher volume and shorter rests than I’ve been doing. Harder WO than a sub-max WO should’ve been. Going to have to start eating above maintenance to keep this going for sure.
Plan is to have about 2 weeks sub-maximal run-up and then push as hard as I can for 6-8 weeks. We’ll see how the body and shoulder hold up…
Nutrition/Weight:
I weighed 167.6 this morning. Good, but have to be ready to start gaining to keep up with work load coming.
Thursday, August 10, 2017
Wed 8/9 - Upper (BARBELL INCLINE!!!)
Workout: Golds
(135#BBInc)4x8
(135#BOR)3x10
(55#IsoShldr)3x8
(#12PullDn)3x8
(85#OHTri)11,9
(35#Inc/HCurl)10,10
(60#Crunch)2x10
(18#RDelt)2x10
(Crunch)2x10
(18#CableFly)15/5,5,4
43 + 5 = 48 mins
Monday was a hard WO and I know this weekend will be another hard/heavy WO, so today had to be a bit easier…but what to do? My R shoulder issues has prevented me from doing any barbell pressing for a LONG time; several years. But I decided to see what the bar, just the bar, felt like on incline. It felt good, so I added a 25# plate on each side and did a couple reps. That felt good too. I put a 45# plate on each side and did a couple reps. It felt good so I did a set of 8 and the workout started. I supersetted incline with BOR. I ended up doing 4x8 on incline. This isn’t heavy weight for me, but in the past I couldn’t even press this w/o significant pain. By the 4th set I did feel it in my shoulder a bit, but not bad. Super excited about this. I’ll have to take it slow, but will try to start incorporating some barbell pressing into my routine; at least on incline. Not sure about flat bench press yet. We’ll see.
Then I did pulldowns with shoulder press. Then Overhead Triceps extensions with DB incline and hammer curls and weighted crunches. Next were rear delt raises with body weight crunches. Finished up with cable chest fly for a myo-rep set. Very good work and most importantly, SUPER excited about barbell pressing. Whoohooo!
Nutrition/Weight:
I weighed 168.4 this morning. Trying to eat at or slightly above maintenance but have been dropping weight all week. First day or two was water, but I think I have to up my calories.
(135#BBInc)4x8
(135#BOR)3x10
(55#IsoShldr)3x8
(#12PullDn)3x8
(85#OHTri)11,9
(35#Inc/HCurl)10,10
(60#Crunch)2x10
(18#RDelt)2x10
(Crunch)2x10
(18#CableFly)15/5,5,4
43 + 5 = 48 mins
Monday was a hard WO and I know this weekend will be another hard/heavy WO, so today had to be a bit easier…but what to do? My R shoulder issues has prevented me from doing any barbell pressing for a LONG time; several years. But I decided to see what the bar, just the bar, felt like on incline. It felt good, so I added a 25# plate on each side and did a couple reps. That felt good too. I put a 45# plate on each side and did a couple reps. It felt good so I did a set of 8 and the workout started. I supersetted incline with BOR. I ended up doing 4x8 on incline. This isn’t heavy weight for me, but in the past I couldn’t even press this w/o significant pain. By the 4th set I did feel it in my shoulder a bit, but not bad. Super excited about this. I’ll have to take it slow, but will try to start incorporating some barbell pressing into my routine; at least on incline. Not sure about flat bench press yet. We’ll see.
Then I did pulldowns with shoulder press. Then Overhead Triceps extensions with DB incline and hammer curls and weighted crunches. Next were rear delt raises with body weight crunches. Finished up with cable chest fly for a myo-rep set. Very good work and most importantly, SUPER excited about barbell pressing. Whoohooo!
Nutrition/Weight:
I weighed 168.4 this morning. Trying to eat at or slightly above maintenance but have been dropping weight all week. First day or two was water, but I think I have to up my calories.
Mon 8/7 - Upper (Myo-Reps)
Workout: Golds
(70#DBInc)11/4,4,3,
(55#DBInc)8,7,
(160#PullDn)10/4,4,3,
(50#IsoShldr)11/4,4,3,
(140#SeatRow)12/4,4,3,
(73#Rope)2x11,
(70#EZCurl)10/4,4,3,
(RevCrunch)15/5,5,5,4,
(100#RDFly)15/4,4,3,
(130#Fly)10/3,3,3,2
42 + 5 = 47 mins
Went heavier where I could this WO. Incline was really hard for the myo-rep set, then I raised the angle of incline and did 2 backoff sets. Not much else of note, but a very good, hard WO.
Weight/Nutrition:
I weighed 175.0 this morning. Bloated after hiking weekend, lots of carbs and huge sushi dinner last night.
(70#DBInc)11/4,4,3,
(55#DBInc)8,7,
(160#PullDn)10/4,4,3,
(50#IsoShldr)11/4,4,3,
(140#SeatRow)12/4,4,3,
(73#Rope)2x11,
(70#EZCurl)10/4,4,3,
(RevCrunch)15/5,5,5,4,
(100#RDFly)15/4,4,3,
(130#Fly)10/3,3,3,2
42 + 5 = 47 mins
Went heavier where I could this WO. Incline was really hard for the myo-rep set, then I raised the angle of incline and did 2 backoff sets. Not much else of note, but a very good, hard WO.
Weight/Nutrition:
I weighed 175.0 this morning. Bloated after hiking weekend, lots of carbs and huge sushi dinner last night.
Saturday, August 5, 2017
Fri 8/4 - Upper (Myo-Reps)
Workout: Golds
(45#IsoInc)15/5,5,5,4
(120#SeatRow)15/5,5,5,4
(45#IsoShldr)11/3,3,3,2
(#10PullDn)11/4,4,4,3
(65#Rope)12/3,3,3,2
(60#EZCurl)12/4,4,3
(CaptChair)12/3,3,3,2
(90#RDelt)15/5,5,4
(105#Fly)12/3,3,3,2
(25#Crunch)15/5,5,5
38 + 5 = 43 mins
Upper body myo-rep WO today. Tried to keep rest shorter than my the push/pull WO’s this week. 10-15 seconds rest between sets. Gets very hard. Quickly. I also didn’t rest for very long between exercises (1-2 mins). Started with iso-lateral incline machine (a bit safer on my shoulder than DB’s I believe). Then I did seated rows. Lats on fire toward the end. Next was iso shoulder and then the pulldown machine I like a lot. Good weights selection and pleased with effort on these main exercises.
Then I did rope extensions. For me, I don’t really like mho-reps for triceps work. My elbows have been a bit tender and these seem to irritate them. Then I did EZ bar curls. Love myo-reps for curls. Next were leg raises in the captain’s chair. These are surprisingly very hard. Feel like my abs are super weak doing these. Then I did rear delt and chest flys. Chest fly’s really activated chest, despite the fly machine at Golds sucking. Finished up with some weighted crunches.
Very good workout. A lot of “effective reps” in a short amount of time. A similar WO over lunch with traditional set/rest protocol with only 2 sets per exercise would take the same amount of time and have far less effective reps where muscles were working hard in fatigued and close to failure state.
Nutrition/Weight:
I weighed 168.2 this morning. Been eating a lot more calories than during diet, but trying to keep carbs moderate. That means I’m eating a lot more fat. More nuts (almonds) and whole eggs.
(45#IsoInc)15/5,5,5,4
(120#SeatRow)15/5,5,5,4
(45#IsoShldr)11/3,3,3,2
(#10PullDn)11/4,4,4,3
(65#Rope)12/3,3,3,2
(60#EZCurl)12/4,4,3
(CaptChair)12/3,3,3,2
(90#RDelt)15/5,5,4
(105#Fly)12/3,3,3,2
(25#Crunch)15/5,5,5
38 + 5 = 43 mins
Upper body myo-rep WO today. Tried to keep rest shorter than my the push/pull WO’s this week. 10-15 seconds rest between sets. Gets very hard. Quickly. I also didn’t rest for very long between exercises (1-2 mins). Started with iso-lateral incline machine (a bit safer on my shoulder than DB’s I believe). Then I did seated rows. Lats on fire toward the end. Next was iso shoulder and then the pulldown machine I like a lot. Good weights selection and pleased with effort on these main exercises.
Then I did rope extensions. For me, I don’t really like mho-reps for triceps work. My elbows have been a bit tender and these seem to irritate them. Then I did EZ bar curls. Love myo-reps for curls. Next were leg raises in the captain’s chair. These are surprisingly very hard. Feel like my abs are super weak doing these. Then I did rear delt and chest flys. Chest fly’s really activated chest, despite the fly machine at Golds sucking. Finished up with some weighted crunches.
Very good workout. A lot of “effective reps” in a short amount of time. A similar WO over lunch with traditional set/rest protocol with only 2 sets per exercise would take the same amount of time and have far less effective reps where muscles were working hard in fatigued and close to failure state.
Nutrition/Weight:
I weighed 168.2 this morning. Been eating a lot more calories than during diet, but trying to keep carbs moderate. That means I’m eating a lot more fat. More nuts (almonds) and whole eggs.
Friday, August 4, 2017
Wed 8/2 - Pull Day (Myo-Reps)
Workout: Golds
(Pullups)15/+3,3,3,3,3,3,2
(135#BOR)10/+3,3,3,3,2
(120#PullDn)12/4,4,4,4,3
(45#BBCurl)18/+4,4,4,4,4,4,3
(75#RDelt)15/+5,5,5,4
(CaptChair)12/+3,3,3,3,2
38 + 5 = 43 mins
Started with pull-ups and 15 on activation set felt great. I should’ve done mini-sets of 4 instead of 3’s. BOR was good. I did V-bar pulldowns next. Then I did barbell curls. Should’ve done mini-sets of 5 instead of 4’s. Rear delts were good. Captain chair leg raises were hard right off the bat! Very good pull WO.
Nutrition/Weight:
I weighed 169.8 this morning.
(Pullups)15/+3,3,3,3,3,3,2
(135#BOR)10/+3,3,3,3,2
(120#PullDn)12/4,4,4,4,3
(45#BBCurl)18/+4,4,4,4,4,4,3
(75#RDelt)15/+5,5,5,4
(CaptChair)12/+3,3,3,3,2
38 + 5 = 43 mins
Started with pull-ups and 15 on activation set felt great. I should’ve done mini-sets of 4 instead of 3’s. BOR was good. I did V-bar pulldowns next. Then I did barbell curls. Should’ve done mini-sets of 5 instead of 4’s. Rear delts were good. Captain chair leg raises were hard right off the bat! Very good pull WO.
Nutrition/Weight:
I weighed 169.8 this morning.
Wednesday, August 2, 2017
Tue 8/1 - Push Day (Myo-Reps)
Workout: Golds
(65#DBInc)12/+3,3,3,3,2
(35#DBInc)12/+4,4,4,4,3
(30#DBShldr)13/+5,5,3
(10#CableFly)20/+10,10,9
(65#OHTri)15/+4,4,4,3
(50#Crunch)12/+4,4,4,3,BWx10
34 + 5 = 39 mins
Time to change things up a bit from a WO perspective. Today I did a “Myo Rep” workout. This is a rest/pause type set up. The “set” starts with an activation set with a moderately heavy weight. The activation set isn’t taken to failure. After the activation set, you rest a short period and then do mini-sets at a targeted number. You do mini sets with strict rest periods until you can’t hit the target number of reps. Taking my first exercise as an example, I did 65# DB’s with an activation set of 12 reps. Then I rest 20 seconds and do sets of 3, with 20 seconds rest, until I can’t get a set of 3. Generally, the more reps or lighter weight in the activation set, the more reps in the following mini-sets.
So, I started with incline. Wow! I hadn’t used this protocol in a while and forgot how hard it is. Because of my shoulder, I may have to start using more machines for pressing movements. When my right shoulder gets fatigued, it gets very difficult to get the DB’s into position, even though I have plenty of strength to do the actual pressing. First exercise was very good. Then I raised the angle of incline and did another myo-rep set. I thought 35#DB’s might be too light, but for today, they were plenty heavy on short rests.
Next I did shoulder press, then cable fly’s, triceps work and crunches. All myo-rep sets. After this WO, it’s pretty clear that machines are going to have to be employed more frequently during this protocol. This is saps energy quickly, makes muscles recruit deeply on all sets and makes failing reps frequent. Risk of injury with free weights is fairly high, IMO, at least until my body adjusts to it a bit.
Great WO. I’m going to be sore for sure!
Nutrition/Weight:
I weighed 169.0 this morning. That weight is pretty damn good after a 3 day weekend at the beach. Time to start eating maintenance or slightly above for a diet break for at least a couple of weeks.
(65#DBInc)12/+3,3,3,3,2
(35#DBInc)12/+4,4,4,4,3
(30#DBShldr)13/+5,5,3
(10#CableFly)20/+10,10,9
(65#OHTri)15/+4,4,4,3
(50#Crunch)12/+4,4,4,3,BWx10
34 + 5 = 39 mins
Time to change things up a bit from a WO perspective. Today I did a “Myo Rep” workout. This is a rest/pause type set up. The “set” starts with an activation set with a moderately heavy weight. The activation set isn’t taken to failure. After the activation set, you rest a short period and then do mini-sets at a targeted number. You do mini sets with strict rest periods until you can’t hit the target number of reps. Taking my first exercise as an example, I did 65# DB’s with an activation set of 12 reps. Then I rest 20 seconds and do sets of 3, with 20 seconds rest, until I can’t get a set of 3. Generally, the more reps or lighter weight in the activation set, the more reps in the following mini-sets.
So, I started with incline. Wow! I hadn’t used this protocol in a while and forgot how hard it is. Because of my shoulder, I may have to start using more machines for pressing movements. When my right shoulder gets fatigued, it gets very difficult to get the DB’s into position, even though I have plenty of strength to do the actual pressing. First exercise was very good. Then I raised the angle of incline and did another myo-rep set. I thought 35#DB’s might be too light, but for today, they were plenty heavy on short rests.
Next I did shoulder press, then cable fly’s, triceps work and crunches. All myo-rep sets. After this WO, it’s pretty clear that machines are going to have to be employed more frequently during this protocol. This is saps energy quickly, makes muscles recruit deeply on all sets and makes failing reps frequent. Risk of injury with free weights is fairly high, IMO, at least until my body adjusts to it a bit.
Great WO. I’m going to be sore for sure!
Nutrition/Weight:
I weighed 169.0 this morning. That weight is pretty damn good after a 3 day weekend at the beach. Time to start eating maintenance or slightly above for a diet break for at least a couple of weeks.
Saturday, July 29, 2017
Sat 7/29 - Upper
Workout: Snap Fitness
(80#DBInc)11,8+65x8
(175#PullDn)2x10
(65#DBInc)2x8
(220#SeatRow)2x10
(55#DBShldr)2x8
(80#DBRow)2x8
(80#OHTri)10,9
(35#Inc/HCurl)10/10,8/8
(BandPull)3x15
(160#Fly)2x10
(CrunchTwist)3x15
(RevCrunch)20,15,15
61 + 12 = 73 mins
Early morning WO. Warmed up and did reverse crunches during w/u. Started with incline and pulldowns. Went about to failure on 1st set for the 11th rep and then got 8. Did a drop set at 65#’s. Then we raised angle of incline and did 2 more sets with seated rows. Then raised angle again for shoulder press with DB rows. Good work.
Then we did accessory work. Good WO.
Nutrition/Weight:
I weighed 167.0 this morning. Weight went up the last 2 days despite being in a fairly large deficit. Weird.
(80#DBInc)11,8+65x8
(175#PullDn)2x10
(65#DBInc)2x8
(220#SeatRow)2x10
(55#DBShldr)2x8
(80#DBRow)2x8
(80#OHTri)10,9
(35#Inc/HCurl)10/10,8/8
(BandPull)3x15
(160#Fly)2x10
(CrunchTwist)3x15
(RevCrunch)20,15,15
61 + 12 = 73 mins
Early morning WO. Warmed up and did reverse crunches during w/u. Started with incline and pulldowns. Went about to failure on 1st set for the 11th rep and then got 8. Did a drop set at 65#’s. Then we raised angle of incline and did 2 more sets with seated rows. Then raised angle again for shoulder press with DB rows. Good work.
Then we did accessory work. Good WO.
Nutrition/Weight:
I weighed 167.0 this morning. Weight went up the last 2 days despite being in a fairly large deficit. Weird.
Thursday, July 27, 2017
Thu 7/27 - Pull Day
Workout: Golds
(35#Pullups)9,9,7
(60#Crunch)3x10
(145#BOR)2x8
(CrunchTwist)2x12
(35#Inc/HCurl)10/10,30x10/10
(15#RDelt)2x12
32 + 4 = 36 mins
Quick Pull WO over lunch. Started weighted pull-ups with a 35#DB between my legs. My hamstrings started cramping up from holding it in place. Luckily, there was a weight belt hanging around so I used that for the next 2 sets. Much better. Pull-ups were very good. Supersetted with weighted crunches. Then I did BOR and crunch twist for 2 sets each. I’d planned on 135#’s, but there was a bar with 145#’s on it, so I just used it. Finished up with incline/hammer curl combo, supersetted with rear delt fly’s. Very nice WO.
Nutrition/Weight:
I weighed 165.8 this morning. Still having issues with cramping. Diet for a couple more days, then a maintenance/recovery/growth period for a couple weeks (at least).
(35#Pullups)9,9,7
(60#Crunch)3x10
(145#BOR)2x8
(CrunchTwist)2x12
(35#Inc/HCurl)10/10,30x10/10
(15#RDelt)2x12
32 + 4 = 36 mins
Quick Pull WO over lunch. Started weighted pull-ups with a 35#DB between my legs. My hamstrings started cramping up from holding it in place. Luckily, there was a weight belt hanging around so I used that for the next 2 sets. Much better. Pull-ups were very good. Supersetted with weighted crunches. Then I did BOR and crunch twist for 2 sets each. I’d planned on 135#’s, but there was a bar with 145#’s on it, so I just used it. Finished up with incline/hammer curl combo, supersetted with rear delt fly’s. Very nice WO.
Nutrition/Weight:
I weighed 165.8 this morning. Still having issues with cramping. Diet for a couple more days, then a maintenance/recovery/growth period for a couple weeks (at least).
Wed 7/26 - Push Day
Workout: Golds
(75#DBInc)10,8
(ButtRaise)2x20
(50#DBShldr)2x9
(ButtRaise)2x15
(85#OHTri)9,75x10
(Crunch)2x10
(130#Fly)10,115x10
22 + 6 = 28 mins
Quick push WO with short rests. In and out in under 20 mins. Nice.
Nutrition/Weight:
I weighed 167.2 this morning. Getting back down nicely after vacation.
(75#DBInc)10,8
(ButtRaise)2x20
(50#DBShldr)2x9
(ButtRaise)2x15
(85#OHTri)9,75x10
(Crunch)2x10
(130#Fly)10,115x10
22 + 6 = 28 mins
Quick push WO with short rests. In and out in under 20 mins. Nice.
Nutrition/Weight:
I weighed 167.2 this morning. Getting back down nicely after vacation.
Monday, July 24, 2017
Mon 7/24 - Upper
Workout: Golds
(80#DBInc)10,9,6
(180#PullDn)3x8
(DBShldr)60x8,55x8,50x9
(160#SeatRow)3x8
(73#Rope)11,10
(80#EZCurl)2x10
(35#RDelt)2x10
(55#Crunch)2x10
(20#ChestRaise)2x12
(Crunch)2x15
(RevCrunch)3x15
48 = 10 = 58 mins
Warmed up chest, back, shoulders and did 3x15 reverse crunches. Started with incline and pulldowns. First set of incline felt really good, thought I might get another 10 reps on 2nd set. Instead, I had to work really hard for 9th rep. 3rd set was a struggle and had to work really hard for 6 reps. Good work though. Pulldowns were good. Then I did shoulder press/very steep incline. Started with 60#DB’s and dropped from there. Pleased with these. Seated rows were OK.
Next I did rope extensions with EZ bar curls. Then rear delts with weighted crunches. Finished up with chest raises and more crunches. Good WO.
Nutrition/Weight:
I weighed 171.0 this morning. Not bad for a Monday morning. I’ll be dieting through this week, Myrtle beach this weekend and then taking a diet break for a couple of weeks.
(80#DBInc)10,9,6
(180#PullDn)3x8
(DBShldr)60x8,55x8,50x9
(160#SeatRow)3x8
(73#Rope)11,10
(80#EZCurl)2x10
(35#RDelt)2x10
(55#Crunch)2x10
(20#ChestRaise)2x12
(Crunch)2x15
(RevCrunch)3x15
48 = 10 = 58 mins
Warmed up chest, back, shoulders and did 3x15 reverse crunches. Started with incline and pulldowns. First set of incline felt really good, thought I might get another 10 reps on 2nd set. Instead, I had to work really hard for 9th rep. 3rd set was a struggle and had to work really hard for 6 reps. Good work though. Pulldowns were good. Then I did shoulder press/very steep incline. Started with 60#DB’s and dropped from there. Pleased with these. Seated rows were OK.
Next I did rope extensions with EZ bar curls. Then rear delts with weighted crunches. Finished up with chest raises and more crunches. Good WO.
Nutrition/Weight:
I weighed 171.0 this morning. Not bad for a Monday morning. I’ll be dieting through this week, Myrtle beach this weekend and then taking a diet break for a couple of weeks.
Sat 7/22 - Grayson Highlands hike
We drove to Grayson Highlands state park and parked in the overnight backpackers parking lot. We hiked from there to Thomas Knob shelter to fill up on water and then make our way back to some good campsites we passed on the way up. We found what we thought was going to be a great place to set up our hammocks when a bunch of cows decided to pay us a visit. There was a black and white one that seemed fairly aggressive and wouldn't leave us alone.
We moved away for a while and had lunch, then found a new campsite to hang our hammocks. We got unpacked and Sarah realized she'd left her hammock at home so we packed up, hiked back out to the car and just made a day trip of it. Some great camp spots around where we were close to great places to watch the sunset and sunrise. We'll plan a trip back again soon in a couple of weeks.
Long day, and not exactly as planned, but still a great hike and good time together in the mountains. I love having a partner and wife that enjoys backpacking and hiking together. Feel very lucky and grateful.
Hiked about 12-13 miles in total.
We moved away for a while and had lunch, then found a new campsite to hang our hammocks. We got unpacked and Sarah realized she'd left her hammock at home so we packed up, hiked back out to the car and just made a day trip of it. Some great camp spots around where we were close to great places to watch the sunset and sunrise. We'll plan a trip back again soon in a couple of weeks.
Long day, and not exactly as planned, but still a great hike and good time together in the mountains. I love having a partner and wife that enjoys backpacking and hiking together. Feel very lucky and grateful.
Hiked about 12-13 miles in total.
Fri 7/21 - Upper
Workout: Snap Fitness
(DBInc)85X8,80x8,75x7,60x9
(Pullups)12,11,9
(120#Shldr)2x8
(InvertRow)2x10
(80#OHTri)11,10
(80#EZCurl)8,30Hx12
(Crunch)2x20
(15#RDelt)2x10
(160#Fly)11,10
(Crunch)2x15
(RevCrunch)3x15
45 = 10 = 55 mins
Sarah and I went to the gym Friday evening after work. I dieted fairly hard all week so I wasn’t all that surprised that performance suffered a bit during this WO. Started with incline and pullups combo. I started heavy on incline and dropped weight progressively. The 4th set we raised angle of incline. Pull-ups were OK, but harder than normal. Next we did shoulder pressand inverted rows. Then triceps/biceps/abs combo. Finished up with rear delt, chest fly and more crunches. Reverse crunches were done at the beginning of the WO during warmups.
Nutrition/Weight:
I weighed 166.4 this morning.
(DBInc)85X8,80x8,75x7,60x9
(Pullups)12,11,9
(120#Shldr)2x8
(InvertRow)2x10
(80#OHTri)11,10
(80#EZCurl)8,30Hx12
(Crunch)2x20
(15#RDelt)2x10
(160#Fly)11,10
(Crunch)2x15
(RevCrunch)3x15
45 = 10 = 55 mins
Sarah and I went to the gym Friday evening after work. I dieted fairly hard all week so I wasn’t all that surprised that performance suffered a bit during this WO. Started with incline and pullups combo. I started heavy on incline and dropped weight progressively. The 4th set we raised angle of incline. Pull-ups were OK, but harder than normal. Next we did shoulder pressand inverted rows. Then triceps/biceps/abs combo. Finished up with rear delt, chest fly and more crunches. Reverse crunches were done at the beginning of the WO during warmups.
Nutrition/Weight:
I weighed 166.4 this morning.
Wednesday, July 19, 2017
Wed 7/19 - Upper
Workout: Golds
(80#DBInc)10,9,60x9
(155#BOR)3x8
(50#DBShldr)2x8
(160#PullDn)2x10
(80#EZCurl)10,8
(73#RopeExt)12,11
(35#RDelt)2x10
(CrunchTwist)2x15
(60#Crunch)3x10
37 + 9 = 46 mins
Warmed up and did 3 sets of weighted crunches with a 60#DB. Started with incline and BOR. 2 heavy sets of incline were really good, raised angle of incline and did a 3rd set. BOR felt fairly heavy. Then I did DB shoulder press with pulldowns, 2 sets each. Next I did EZ bar curls and rope extensions. Finished up with rear delts and rope extensions.
Nutrition/weight:
I weighed 167.8 this morning.
(80#DBInc)10,9,60x9
(155#BOR)3x8
(50#DBShldr)2x8
(160#PullDn)2x10
(80#EZCurl)10,8
(73#RopeExt)12,11
(35#RDelt)2x10
(CrunchTwist)2x15
(60#Crunch)3x10
37 + 9 = 46 mins
Warmed up and did 3 sets of weighted crunches with a 60#DB. Started with incline and BOR. 2 heavy sets of incline were really good, raised angle of incline and did a 3rd set. BOR felt fairly heavy. Then I did DB shoulder press with pulldowns, 2 sets each. Next I did EZ bar curls and rope extensions. Finished up with rear delts and rope extensions.
Nutrition/weight:
I weighed 167.8 this morning.
Monday, July 17, 2017
Sun 7/16 - Pull Day (weighted pullups)
Workout: Snap Fitness
(35#Pullups)8,8,6,BWx10
(60#Crunch)4x10
(80#DBRow)2x10
(CrunchTwist)2x12
(145#PullDn)2x10
(CrunchTwist)2x10
(210#SeatRow)
(80#EZCurl)8,60x10
(35#RDelt)2x10
(30#HCurl)2x10
(ButtRaise)2x10
56 + 4 = 60 mins
Pull day today. Started with pull-ups with 35 pounds strapped to a weight belt. First time I’ve used a weight belt with chain & weight attached. In the past, I’ve put a dumbbell between my legs. This way was more awkward getting set up, but the actual pull-ups were less awkward. Anyway, liked it and had 3 good sets and then did a 4th set of body weight for 10 reps. Surprised I got 10 reps on the 4th set. Nice! Did weighted crunches with the pull-ups. Then we did dumbbell rows with crunch twists. Then 2 sets wide grip pulldowns with more crunch twists.
Then we did seated cable rows with EZ bar curls. Tough supersetting these. Had to drop the curl weight on 2nd set. Finished up with rear delt raises, hammer curls and butt raises (ab work). Very good pull WO. Great pull-ups. Hadn’t done weighted pull-ups in quite a while.
Weight:
I weighed 169.4 this morning. Pretty low for a Sunday and a bit of a refeed yesterday.
(35#Pullups)8,8,6,BWx10
(60#Crunch)4x10
(80#DBRow)2x10
(CrunchTwist)2x12
(145#PullDn)2x10
(CrunchTwist)2x10
(210#SeatRow)
(80#EZCurl)8,60x10
(35#RDelt)2x10
(30#HCurl)2x10
(ButtRaise)2x10
56 + 4 = 60 mins
Pull day today. Started with pull-ups with 35 pounds strapped to a weight belt. First time I’ve used a weight belt with chain & weight attached. In the past, I’ve put a dumbbell between my legs. This way was more awkward getting set up, but the actual pull-ups were less awkward. Anyway, liked it and had 3 good sets and then did a 4th set of body weight for 10 reps. Surprised I got 10 reps on the 4th set. Nice! Did weighted crunches with the pull-ups. Then we did dumbbell rows with crunch twists. Then 2 sets wide grip pulldowns with more crunch twists.
Then we did seated cable rows with EZ bar curls. Tough supersetting these. Had to drop the curl weight on 2nd set. Finished up with rear delt raises, hammer curls and butt raises (ab work). Very good pull WO. Great pull-ups. Hadn’t done weighted pull-ups in quite a while.
Weight:
I weighed 169.4 this morning. Pretty low for a Sunday and a bit of a refeed yesterday.
Saturday, July 15, 2017
Sat 7/15 - Push Day
Workout: Snap Fitness
(85#DBInc)9,7,80x7
(RevCrunch)20,18,15
(65#DBInc)8,8,60x8
(50#Crunch)3x10
(120#Shldr)2x8
(12#Russian)2x30
(160#Fly)10,8,145x8
(85#OHTri)10,6,70x13
(50#Pullover)2x10
(120#Rope)8,100x10
60 + 8 = 68 mins
Push day today. Warmup felt good so I went with 85# dumbbells to start. Got 2 very nice sets and then dropped to 80#’s for a 3rd heavy set. Last WO I used 85#DB’s, my R shoulder buckled on the 3rd set so I tried to play it safe/smart today. Worked out better than last time. We did reverse crunches with these 3 sets of incline. Then we raised the angle of incline several settings and did 3 more sets of incline with weighted crunches. Good. Hard work.
Next we did shoulder press machine with Russian Twists (w/ medicine ball). Next were chest fly’s with heavy OH Triceps extensions. Died on 2nd set, backed off for 3rd set. Finished up with pullovers and rope extensions. Pullovers works chest and a lot of triceps, so rope extensions had to be lightened on 2nd set. Very nice WO. Very pleased with heavy incline.
Weight:
I weighed 166.8 this morning. Very nice. One downside of losing weight/water so quickly this week is that I’ve been having very bad leg cramps at night. Extremely painful. Going to eat a fair amount today and this weekend. Back to diet Monday AM.
(85#DBInc)9,7,80x7
(RevCrunch)20,18,15
(65#DBInc)8,8,60x8
(50#Crunch)3x10
(120#Shldr)2x8
(12#Russian)2x30
(160#Fly)10,8,145x8
(85#OHTri)10,6,70x13
(50#Pullover)2x10
(120#Rope)8,100x10
60 + 8 = 68 mins
Push day today. Warmup felt good so I went with 85# dumbbells to start. Got 2 very nice sets and then dropped to 80#’s for a 3rd heavy set. Last WO I used 85#DB’s, my R shoulder buckled on the 3rd set so I tried to play it safe/smart today. Worked out better than last time. We did reverse crunches with these 3 sets of incline. Then we raised the angle of incline several settings and did 3 more sets of incline with weighted crunches. Good. Hard work.
Next we did shoulder press machine with Russian Twists (w/ medicine ball). Next were chest fly’s with heavy OH Triceps extensions. Died on 2nd set, backed off for 3rd set. Finished up with pullovers and rope extensions. Pullovers works chest and a lot of triceps, so rope extensions had to be lightened on 2nd set. Very nice WO. Very pleased with heavy incline.
Weight:
I weighed 166.8 this morning. Very nice. One downside of losing weight/water so quickly this week is that I’ve been having very bad leg cramps at night. Extremely painful. Going to eat a fair amount today and this weekend. Back to diet Monday AM.
Friday, July 14, 2017
Thu 7/13 - Upper
Workout: Golds
(60#DBShldr)3x8
(160#SeatRow)3x8
(70#DBInc)2x8
(180#PullDn)2x8
(80#EZCurl)2x10
(55#Crunch)2x10
(80#OHTri)2x13
(CrunchTwist)2x15
(15#RDelt)2x12
(130#Fly)2x10
42 + 5 = 47mins
WO over lunch. Since I went heavy on incline on Tuesday, I started with shoulder press today, paired with seated rows. Both were good. Then I did incline and pulldowns. I had to work on incline more than I thought with this weight after shoulder press. Then I did EZ bar curls with weighted crunches. Next were overhead dumbbell triceps extensions with crunch twists. Very good triceps work and I should have gone heavier. Normally I don’t get more than 10=11 reps with 80#DB’s. Finished up with some rear delt and chest fly’s. Good WO.
Weight:
I weighed 168.8 this morning. Coming back down nicely. And quickly.
(60#DBShldr)3x8
(160#SeatRow)3x8
(70#DBInc)2x8
(180#PullDn)2x8
(80#EZCurl)2x10
(55#Crunch)2x10
(80#OHTri)2x13
(CrunchTwist)2x15
(15#RDelt)2x12
(130#Fly)2x10
42 + 5 = 47mins
WO over lunch. Since I went heavy on incline on Tuesday, I started with shoulder press today, paired with seated rows. Both were good. Then I did incline and pulldowns. I had to work on incline more than I thought with this weight after shoulder press. Then I did EZ bar curls with weighted crunches. Next were overhead dumbbell triceps extensions with crunch twists. Very good triceps work and I should have gone heavier. Normally I don’t get more than 10=11 reps with 80#DB’s. Finished up with some rear delt and chest fly’s. Good WO.
Weight:
I weighed 168.8 this morning. Coming back down nicely. And quickly.
Tue 7/11 - Upper
Workout: Snap Fitness
(80#DBInc)10,10,8
(190#PullDn)10,10,8
(55#DBShldr)2x8
(210#SeatRow)2x12
(140#VbarExt)2x14
(80#EZCurl)2x8
(50#Crunch)2x10
(35#RDelt)2x10
(160#Fly)2x10
(Crunch)2x15
44 + 6 = 50 mins
8PM WO Tuesday evening, which is very late for me. Not sure I’ve ever actually gone to the gym this late. Very busy day at work and I didn’t really feel like going, but wanted to work out some frustration. Warmup felt good. Started with Incline and pulldowns. Both were very good. Very pleased with incline especially. Then I did shoulder press with seated cable rows. I started doing shoulder press as very steep incline rather than sitting straight up perpendicular to the floor. Easier on shoulders. Then I did triceps extensions with EZ bar curls and weighted crunches. Finished up with rear delts, fly’s and crunches. Very good WO.
Weight:
I weighed 173.2 this morning. Good weight after weekend of hiking, lots of carbs and a ginormous sushi meal Sunday evening.
(80#DBInc)10,10,8
(190#PullDn)10,10,8
(55#DBShldr)2x8
(210#SeatRow)2x12
(140#VbarExt)2x14
(80#EZCurl)2x8
(50#Crunch)2x10
(35#RDelt)2x10
(160#Fly)2x10
(Crunch)2x15
44 + 6 = 50 mins
8PM WO Tuesday evening, which is very late for me. Not sure I’ve ever actually gone to the gym this late. Very busy day at work and I didn’t really feel like going, but wanted to work out some frustration. Warmup felt good. Started with Incline and pulldowns. Both were very good. Very pleased with incline especially. Then I did shoulder press with seated cable rows. I started doing shoulder press as very steep incline rather than sitting straight up perpendicular to the floor. Easier on shoulders. Then I did triceps extensions with EZ bar curls and weighted crunches. Finished up with rear delts, fly’s and crunches. Very good WO.
Weight:
I weighed 173.2 this morning. Good weight after weekend of hiking, lots of carbs and a ginormous sushi meal Sunday evening.
Sat/Sun 7/8-9 - Hiking - Roan Highlands
Saturday
Parked at Carvers Gap and hiked to Hump Mountain, then back to Bradley's Gap to hammock camp. First time hammock camping and it worked out well. Got a little chilly at night up near 6,000 feet. Bradley's Gap is between Little Hump and Hump Mountains in the Roan Highlands. Absolutely spectacular views. Possibly one of the prettiest places I've hiked. 10-11 miles and an all-day affair. Watched the sunset before clouds rolled in at Hump Mountain.
Sunday
Woke up and hiked from Bradley's Gap back to Carvers Gap where the car was waiting. Drove home and stopped for huge all-you-can-eat sushi meal in Matthews. About 8 miles.
Friday, July 7, 2017
Fri 7/7 - Upper
Workout: Golds
(80#DBInc)10,10,8
(180#PullDn)3x8
(50#DBShldr)2x10
(155#BOR)2x8
(80#OHTri)11,10
(80#EZCurl)2x10
(55#Crunch)2x12
(15#RDelt)2x10
(Crunch)2x15
37 + 9 = 46 mins
WO over lunch today. Wanted to go fairly heavy because we’re hiking this weekend and won’t be able to work out. Warmed up and felt OK, not great. Started with DB incline and pulldowns. Incline was GREAT with 10,10,8 and pulldowns were heavy. Very happy with incline since my R shoulder has been fairly tender, and that I’ve dropped 10 pounds (mostly water) since Monday which can sap strength. Then I did 2 sets shoulder press and BOR. Shoulder press was really good. Rows felt really heavy after heavy pulldowns.
Then I did overhead triceps extensions which surprisingly didn’t bother my R elbow too much with heavy EZ bar curls and weighted crunches. 2x10 with 80#’s is very good for me on curls. Finished up with rear delt fly’s and crunches. Very good WO in about 45 mins including warmup.
Weight:
I weighed 170.6 this morning. Down from 180#’s on Monday!
(80#DBInc)10,10,8
(180#PullDn)3x8
(50#DBShldr)2x10
(155#BOR)2x8
(80#OHTri)11,10
(80#EZCurl)2x10
(55#Crunch)2x12
(15#RDelt)2x10
(Crunch)2x15
37 + 9 = 46 mins
WO over lunch today. Wanted to go fairly heavy because we’re hiking this weekend and won’t be able to work out. Warmed up and felt OK, not great. Started with DB incline and pulldowns. Incline was GREAT with 10,10,8 and pulldowns were heavy. Very happy with incline since my R shoulder has been fairly tender, and that I’ve dropped 10 pounds (mostly water) since Monday which can sap strength. Then I did 2 sets shoulder press and BOR. Shoulder press was really good. Rows felt really heavy after heavy pulldowns.
Then I did overhead triceps extensions which surprisingly didn’t bother my R elbow too much with heavy EZ bar curls and weighted crunches. 2x10 with 80#’s is very good for me on curls. Finished up with rear delt fly’s and crunches. Very good WO in about 45 mins including warmup.
Weight:
I weighed 170.6 this morning. Down from 180#’s on Monday!
Wednesday, July 5, 2017
Tue 7/4 - Push Day
Workout: Snap Fitness
(80#DBInc)10,9,8
(55#Crunch)3x12
(65#DBInc)2x10, 55x10,10
(ButtRaise)4x20
(120#Shldr)2x8
(RussianTwist)2x20
(160#Fly)10,10,9
(80#OHTri)2x10
(20#ChestRaise)10
(120#Rope)12,10
(RussianTwist)2x25
71 + 9 = 80 mins
Push day today. Similar format to yesterday… a push movement paired with abs. Started with DB incline and weighted crunches. I wasn’t sure how my shoulder would do after I hurt my shoulder on Saturday. Surprisingly, although it was a bit sore, it didn’t seem to limit me too much. I still wasn’t going to risk going any heavier today though. Anyway, incline was pretty good. Then we raised the angle of incline and did 2 sets with butt raises. Raised the angle of incline again for 2 more sets with butt raises.
Next we did shoulder press with Russian twists. Next were 3 great sets of fly’s with 2 sets of overhead DB extensions. Fly’s were done with a slow negative and felt great. We finished up with a set of chest raises, 2 sets of rope extensions (triceps) and more russian twists. Great push day. Lots of good volume and hit chest with good variety of angles/movements.
Weight:
I weighed 177.2 this morning.
(80#DBInc)10,9,8
(55#Crunch)3x12
(65#DBInc)2x10, 55x10,10
(ButtRaise)4x20
(120#Shldr)2x8
(RussianTwist)2x20
(160#Fly)10,10,9
(80#OHTri)2x10
(20#ChestRaise)10
(120#Rope)12,10
(RussianTwist)2x25
71 + 9 = 80 mins
Push day today. Similar format to yesterday… a push movement paired with abs. Started with DB incline and weighted crunches. I wasn’t sure how my shoulder would do after I hurt my shoulder on Saturday. Surprisingly, although it was a bit sore, it didn’t seem to limit me too much. I still wasn’t going to risk going any heavier today though. Anyway, incline was pretty good. Then we raised the angle of incline and did 2 sets with butt raises. Raised the angle of incline again for 2 more sets with butt raises.
Next we did shoulder press with Russian twists. Next were 3 great sets of fly’s with 2 sets of overhead DB extensions. Fly’s were done with a slow negative and felt great. We finished up with a set of chest raises, 2 sets of rope extensions (triceps) and more russian twists. Great push day. Lots of good volume and hit chest with good variety of angles/movements.
Weight:
I weighed 177.2 this morning.
Mon 7/3 - Pull Day
Workout: Snap Fitness
(Pullups)13,12
(RevCrunch)20,15
(75#DBRow)2x10
(50#Crunch)2x10
(175#PullDn)2x10
(CrunchTwist)2x15
(210#SeatRow)2x10
(Crunch)2x15
(35#RDelt)2x10
(Curl)80x10,60x10,30Hx12
(BandPull)2x20
45 mins
Pull day today. Setup of the workout was 2 sets of a pull/row paired with 2 sets abs. We started with pull-ups and given I weighed 180#’s this morning, I was very happy with 13 and 12 reps on 2 sets. Supersetted with reverse crunches. Then we did DB row with weighted crunches. Next were pulldowns with crunch twists. Then seated cable rows with crunches. Finished up with rear delts, curls and band pulls. Really great pull WO. Lots of ab work too.
Weight:
I weighed 180.0 this morning. Wow! I weighed 164.2#’s the day before the wedding.
(Pullups)13,12
(RevCrunch)20,15
(75#DBRow)2x10
(50#Crunch)2x10
(175#PullDn)2x10
(CrunchTwist)2x15
(210#SeatRow)2x10
(Crunch)2x15
(35#RDelt)2x10
(Curl)80x10,60x10,30Hx12
(BandPull)2x20
45 mins
Pull day today. Setup of the workout was 2 sets of a pull/row paired with 2 sets abs. We started with pull-ups and given I weighed 180#’s this morning, I was very happy with 13 and 12 reps on 2 sets. Supersetted with reverse crunches. Then we did DB row with weighted crunches. Next were pulldowns with crunch twists. Then seated cable rows with crunches. Finished up with rear delts, curls and band pulls. Really great pull WO. Lots of ab work too.
Weight:
I weighed 180.0 this morning. Wow! I weighed 164.2#’s the day before the wedding.
Sun 7/2 - Hiking in Dupont State Forest
Sarah and I went for a day hike in Dupont State Forest. There's a lot of really neat waterfalls in this park. We hit Hooker Falls, Triple Falls, Bridal Falls, and 1 or 2 others. Hiked from 9:30am to 4:30pm with some stops for exploring, pictures, etc. Probably 10-12 miles of hiking.
Sat 7/1 - Upper (heavy)
Workout: Snap Fitness
(85#DBInc)9,6,75x9,8,65x9
(210#SeatRow)4x12
(130#Shldr)9,9,7
(175#Pulldn)3x8
(80#Skulls)11,10+40x12
(80#EZCurl)9,8,30Hx10
(50#Crunch)2x12
(80#FacePull)2x10
(160#Fly)2x10
(CrunchTwist)2x15
64 + 10 = 74 mins
Warmups felt pretty good and I decided to go with 85#DB’s. First set was great at 9 reps. 2nd set started well but I misgrooved a rep with my R arm and got pinned. Had to bail on the set. Right shoulder pretty painful. Dropped to 75#’s for 2 sets and 65#’s for a set. Paired incline with seated cable rows with the stack. Disappointed with the 2nd set of incline, but still good work. Then we did shoulder press and pulldowns.
Next we did skull crushers for 2 sets, plus a drop set with heavy curls for 2 sets, plus a set of hammer curls and weighted crunches. Finished up with face pulls, fly’s and crunch twists. Good WO despite
the 2nd set of incline.
Weight:
I weighed 173.4 this morning.
(85#DBInc)9,6,75x9,8,65x9
(210#SeatRow)4x12
(130#Shldr)9,9,7
(175#Pulldn)3x8
(80#Skulls)11,10+40x12
(80#EZCurl)9,8,30Hx10
(50#Crunch)2x12
(80#FacePull)2x10
(160#Fly)2x10
(CrunchTwist)2x15
64 + 10 = 74 mins
Warmups felt pretty good and I decided to go with 85#DB’s. First set was great at 9 reps. 2nd set started well but I misgrooved a rep with my R arm and got pinned. Had to bail on the set. Right shoulder pretty painful. Dropped to 75#’s for 2 sets and 65#’s for a set. Paired incline with seated cable rows with the stack. Disappointed with the 2nd set of incline, but still good work. Then we did shoulder press and pulldowns.
Next we did skull crushers for 2 sets, plus a drop set with heavy curls for 2 sets, plus a set of hammer curls and weighted crunches. Finished up with face pulls, fly’s and crunch twists. Good WO despite
the 2nd set of incline.
Weight:
I weighed 173.4 this morning.
Fri 6/30 - Upper (light)
Workout: Snap Fitness
(65#DBInc)2x10
(160#PullDn)2x10
(110#Shldr)2x10
(145#SeatRow)2x10
(70#OHTri)2x10
(60#EZCurl)2x10
(RevCrunch)2x15
(35#RDelt)2x10
(145#Fly)2x10
(Crunch)2x12
25 + 5 = 30 mins
Just a light-ish upper body WO to get a little work in. Tomorrow is bigger/heavier WO. Feeling beat up, worn out, tired from the week and a half of pre and post wedding activities.
Weight:
I weighed 178.4 this morning.
(65#DBInc)2x10
(160#PullDn)2x10
(110#Shldr)2x10
(145#SeatRow)2x10
(70#OHTri)2x10
(60#EZCurl)2x10
(RevCrunch)2x15
(35#RDelt)2x10
(145#Fly)2x10
(Crunch)2x12
25 + 5 = 30 mins
Just a light-ish upper body WO to get a little work in. Tomorrow is bigger/heavier WO. Feeling beat up, worn out, tired from the week and a half of pre and post wedding activities.
Weight:
I weighed 178.4 this morning.
Tue - Thu, 6/27-6/29 - "Honeymoon" in the Great Smoky Mountains - Whitewater Rafting and Hiking (pic)
Sarah, the kids and I left for the Great Smoky Mountains early Tuesday morning. We went whitewater rafting Tuesday afternoon and had a BLAST.
Then Wednesday we went up to Clingman's Dome, hiked around up there and took in the views. Then we hiked out to Andrews Bald. Very pretty day. I think the kids enjoyed it?!?!? Wednesday evening we took Elena to the airport to fly home. The boys stayed with us until Friday.
Thursday we left the cabin and drove home to Charlotte. From GSMNP to Asheville, we took the Blue Ridge Parkway and stopped for short hikes at Devils Courthouse and Black Balsam Mountain. Great views all along the trip.
Then Wednesday we went up to Clingman's Dome, hiked around up there and took in the views. Then we hiked out to Andrews Bald. Very pretty day. I think the kids enjoyed it?!?!? Wednesday evening we took Elena to the airport to fly home. The boys stayed with us until Friday.
Thursday we left the cabin and drove home to Charlotte. From GSMNP to Asheville, we took the Blue Ridge Parkway and stopped for short hikes at Devils Courthouse and Black Balsam Mountain. Great views all along the trip.
Monday, June 26, 2017
Mon 6/26 - Upper
Workout: Snap Fitness
(80#DBInc)10,10,65x9,9
(175#PullDn)3x10
(45#DBShldr)3x8
(75#DBRow)3x8
(140#Rope)10,120x12
(65#EZCurl)12,35Hx10
(Crunch)2x20
(40#Rdelt)2x10
(175#Fly)10,160x10
(Crunch)2x15
57 + 10 = 67 mins
Started with 2 heavy sets incline which were very good, then raised the angle of incline and did 2 more sets. Supersetted with 3 sets pulldowns. Then did shoulder press with DB rows. Next we did triceps with curls and crunches. Finished up with rear delt, fly’s and more crunches. Good WO.
Weight:
I weighed 174.4 this morning.
(80#DBInc)10,10,65x9,9
(175#PullDn)3x10
(45#DBShldr)3x8
(75#DBRow)3x8
(140#Rope)10,120x12
(65#EZCurl)12,35Hx10
(Crunch)2x20
(40#Rdelt)2x10
(175#Fly)10,160x10
(Crunch)2x15
57 + 10 = 67 mins
Started with 2 heavy sets incline which were very good, then raised the angle of incline and did 2 more sets. Supersetted with 3 sets pulldowns. Then did shoulder press with DB rows. Next we did triceps with curls and crunches. Finished up with rear delt, fly’s and more crunches. Good WO.
Weight:
I weighed 174.4 this morning.
Saturday, June 24, 2017
Sat 6/24 - Upper (Wedding WO)
Workout: Snap Fitness
(80#DBInc)10,10,9,7
(190#PullDn)3x10
(130#Shldr)9,9,7
(InvertRow)3x10
(80#OHTri)2x10
(80#EZCurl)8,60x10,35Hx10
(55#Crunch)2x12
(40#RDelt)2x11
(Fly)190x9,175x10,160x10
(CrunchTwist)3x15
63 + 7 = 70 mins
Wedding morning WO with Sarah. Started with heavy incline and pulldown combo. Incline was very good. Then we did shoulder press and inverted rows for 3 sets. Next we did overhead triceps extensions with EZ bar curls, plus a set of hammer curls, and weighted crunches. Finished up with rear delt raises, chest fly’s and crunch twists. Very good WO. Time for final prep at the house and then getting married at 5pm!
Weight:
I weighed 168.2 this morning.
(80#DBInc)10,10,9,7
(190#PullDn)3x10
(130#Shldr)9,9,7
(InvertRow)3x10
(80#OHTri)2x10
(80#EZCurl)8,60x10,35Hx10
(55#Crunch)2x12
(40#RDelt)2x11
(Fly)190x9,175x10,160x10
(CrunchTwist)3x15
63 + 7 = 70 mins
Wedding morning WO with Sarah. Started with heavy incline and pulldown combo. Incline was very good. Then we did shoulder press and inverted rows for 3 sets. Next we did overhead triceps extensions with EZ bar curls, plus a set of hammer curls, and weighted crunches. Finished up with rear delt raises, chest fly’s and crunch twists. Very good WO. Time for final prep at the house and then getting married at 5pm!
Weight:
I weighed 168.2 this morning.
Fri 6/23 - Upper (Light)
Workout: Snap Fitness
(65#DBInc)2x12
(160#PullDn)2x10
(110#Shldr)2x12
(InvertRow)2x10
(120VbarTri)2x15
(60#EZCurl)12,10
(RevCrunch)2x20
(35#RDelt)2x12
(160#Fly)12
(CrunchTwist)3x12
35 + 5 = 40 mins
Quick WO Friday morning with Sarah. Light upper in prep for refeed and heavier/harder WO tomorrow morning (Wedding Day!). Started with incline and pulldowns. Incline was light, but felt really easy and best of all my R shoulder felt better than it has in a long time. Hope it feels same way tomorrow. Then we didshoulder press with inverted rows. Next was triceps extensions with curls and reverse crunches. Finished up with 2 sets rear delts, 1 set of chest fly and 3 sets of crunch twists. Perfect.
Weight:
I weighed 165.0 this morning.
(65#DBInc)2x12
(160#PullDn)2x10
(110#Shldr)2x12
(InvertRow)2x10
(120VbarTri)2x15
(60#EZCurl)12,10
(RevCrunch)2x20
(35#RDelt)2x12
(160#Fly)12
(CrunchTwist)3x12
35 + 5 = 40 mins
Quick WO Friday morning with Sarah. Light upper in prep for refeed and heavier/harder WO tomorrow morning (Wedding Day!). Started with incline and pulldowns. Incline was light, but felt really easy and best of all my R shoulder felt better than it has in a long time. Hope it feels same way tomorrow. Then we didshoulder press with inverted rows. Next was triceps extensions with curls and reverse crunches. Finished up with 2 sets rear delts, 1 set of chest fly and 3 sets of crunch twists. Perfect.
Weight:
I weighed 165.0 this morning.
Wednesday, June 21, 2017
Wed 6/21 - Push Day
Workout: Golds
(75#DBInc)2x10
(RevCrunch)2x20
(65#DBInc)10
(50#DBShldr)2x8
(Crunch)3x12
(80#OHTri)12,65x12
(25#ChestRaise)10,20x12
27 + 6 = 33 mins
Push WO over lunch. Felt pretty good during incline warmup and wanted to go heavier than 75#DB’s, but really know I shouldn’t and I’ll be working out again Friday and Saturday. Still in a big caloric deficit, so have to be careful about volume and intensity. So anyway, 2 sets incline with 2 sets reverse crunches. Then raised the angle of the incline and did 1 set. Then 2 sets of shoulder press. Supersetted those with 3 sets of crunches. Finished up with overhead triceps extensions 1 very good heavy set, one lighter on short rest, then 2 sets chest raises. Heavy triceps work is still painful, but that first set of overhead extensions was great. Good WO. In and out in just over 30 mins.
Weight:
I weighed 167.2 this morning.
(75#DBInc)2x10
(RevCrunch)2x20
(65#DBInc)10
(50#DBShldr)2x8
(Crunch)3x12
(80#OHTri)12,65x12
(25#ChestRaise)10,20x12
27 + 6 = 33 mins
Push WO over lunch. Felt pretty good during incline warmup and wanted to go heavier than 75#DB’s, but really know I shouldn’t and I’ll be working out again Friday and Saturday. Still in a big caloric deficit, so have to be careful about volume and intensity. So anyway, 2 sets incline with 2 sets reverse crunches. Then raised the angle of the incline and did 1 set. Then 2 sets of shoulder press. Supersetted those with 3 sets of crunches. Finished up with overhead triceps extensions 1 very good heavy set, one lighter on short rest, then 2 sets chest raises. Heavy triceps work is still painful, but that first set of overhead extensions was great. Good WO. In and out in just over 30 mins.
Weight:
I weighed 167.2 this morning.
Tue 6/20 - Pull Day
Workout: Golds
(115#IsoRow)2x10
(CrunchTwist)2x15
(Pullups)12,10
(Crunch)2x12
(140#SeatRow)2x10
(Twist)2x30
(#12PullDn)2x10
(45#RDelt)10,15#x10
(60#Curl)2x12
31 + 4 = 35 mins
Pull WO over lunch. Started with 2 sets iso rows with crunch twists. Then 2 sets pull-ups with crunches. Next was 2 sets seated rows with twists. Then pulldowns. Finished up with rear delt work and curls. Quick WO, but really good pulling/rowing. Enjoyed the fast pace and supersetting with abs throughout.
Also went for a 25 minute walk early this morning. Fasted.
Weight:
I weighed 168.4 this morning.
(115#IsoRow)2x10
(CrunchTwist)2x15
(Pullups)12,10
(Crunch)2x12
(140#SeatRow)2x10
(Twist)2x30
(#12PullDn)2x10
(45#RDelt)10,15#x10
(60#Curl)2x12
31 + 4 = 35 mins
Pull WO over lunch. Started with 2 sets iso rows with crunch twists. Then 2 sets pull-ups with crunches. Next was 2 sets seated rows with twists. Then pulldowns. Finished up with rear delt work and curls. Quick WO, but really good pulling/rowing. Enjoyed the fast pace and supersetting with abs throughout.
Also went for a 25 minute walk early this morning. Fasted.
Weight:
I weighed 168.4 this morning.
Sun 6/18 - Upper (Heavy)
Workout: Snap Fitness
(80#DBInc)10,9,8,6
(60#DBInc)8,8,40x8
(InvertRow)5x12
(130#Shldr)8,7,7
(205#PullDn)6,190x8,8
(80#Skulls)10,8,40x10
(80#EZCurl)8,60x10,35Hx10
(45#RDelt)2x10
(55#Crunch)2x12
(205#Fly)10,7,160x10
(CrunchTwist)3x12
72 + 10 = 80 mins
Started with 4 heavy sets of DB incline, raised angle of incline and did 2 more sets, plus a back-off set. Supersetted this with 5 sets inverted rows - 3 sets overhand grip, 2 sets underhand. Very good start to the WO. Then we did shoulder press with pulldowns. Both were difficult after the volume of incline and rows. I had to drop the weight on pulldowns. Next we did skull crushers, 2 heavy sets, 1 back-off with 3 sets of curls. Then we did rear delts with weighted crunches. Finished up with chest fly’s and crunch twists. Good WO. Maintaining strength fairly well and VERY pleased with the combination of fat loss and strength maintenance.
Weight:
I weighed 170.0 this morning. Pretty good after refeed yesterday.
(80#DBInc)10,9,8,6
(60#DBInc)8,8,40x8
(InvertRow)5x12
(130#Shldr)8,7,7
(205#PullDn)6,190x8,8
(80#Skulls)10,8,40x10
(80#EZCurl)8,60x10,35Hx10
(45#RDelt)2x10
(55#Crunch)2x12
(205#Fly)10,7,160x10
(CrunchTwist)3x12
72 + 10 = 80 mins
Started with 4 heavy sets of DB incline, raised angle of incline and did 2 more sets, plus a back-off set. Supersetted this with 5 sets inverted rows - 3 sets overhand grip, 2 sets underhand. Very good start to the WO. Then we did shoulder press with pulldowns. Both were difficult after the volume of incline and rows. I had to drop the weight on pulldowns. Next we did skull crushers, 2 heavy sets, 1 back-off with 3 sets of curls. Then we did rear delts with weighted crunches. Finished up with chest fly’s and crunch twists. Good WO. Maintaining strength fairly well and VERY pleased with the combination of fat loss and strength maintenance.
Weight:
I weighed 170.0 this morning. Pretty good after refeed yesterday.
Tuesday, June 20, 2017
Sat 6/17 - Light Upper (lowest weight in years - 164.2#'s!)
Workout: Snap Fitness
(65#DBInc)2x10
(165#PullDn)2x10
(45#DBShldr)2x10
(InvertRow)2x10
(205#LegPress)3x12
(65#SLDL)3x10
(120#Rope)15
(60#EZCurl)15
(115#RDelt)15
(145#Fly)17
(CrunchTwist)2x12
(Band)2x20
(Crunch)2x20
45 + 5 = 50 mins
Quick “prime the pump” WO on Saturday morning. Dieting hard all week and this WO will start a refeed and then a heavy WO tomorrow morning. Started with incline and pulldown combo. Then shoulder press and inverted row. Then 3 sets of leg press and SLDL. Hamstrings really tight. Haven’t done any leg work except hiking in FOREVER. Will be sore the next few days, even with this light volume.
Thank we did 1 set rope extensions and curls. One set rear delt fly’s and chest fly with crunch twists. Finished up with band pulls and crunches. Good WO. Not too long. Nothing too taxing. Should be good to go tomorrow AM.
Weight:
I weighed 165.2 this morning. I weighed 164.2 yesterday morning. Lightest in 3-4 YEARS!
(65#DBInc)2x10
(165#PullDn)2x10
(45#DBShldr)2x10
(InvertRow)2x10
(205#LegPress)3x12
(65#SLDL)3x10
(120#Rope)15
(60#EZCurl)15
(115#RDelt)15
(145#Fly)17
(CrunchTwist)2x12
(Band)2x20
(Crunch)2x20
45 + 5 = 50 mins
Quick “prime the pump” WO on Saturday morning. Dieting hard all week and this WO will start a refeed and then a heavy WO tomorrow morning. Started with incline and pulldown combo. Then shoulder press and inverted row. Then 3 sets of leg press and SLDL. Hamstrings really tight. Haven’t done any leg work except hiking in FOREVER. Will be sore the next few days, even with this light volume.
Thank we did 1 set rope extensions and curls. One set rear delt fly’s and chest fly with crunch twists. Finished up with band pulls and crunches. Good WO. Not too long. Nothing too taxing. Should be good to go tomorrow AM.
Weight:
I weighed 165.2 this morning. I weighed 164.2 yesterday morning. Lightest in 3-4 YEARS!
Wednesday, June 14, 2017
Wed 6/14 - Upper
Workout: Golds
(80#DBInc)10,9,7
(155#BOR)3x8
(50#DBShldr)8,10
(Pullups)10,12
(73#Rope)2x10
(80#EZCurl)2x8
(55#Crunch)2x10
(15#RDelt)2x10
(CrunchTwist)2x10
(25#ChestRaise)2x10
45 + 10 = 55 mins
WO over lunch today. R shoulder has still been bothering me, but my assumption at this point is that it’s not going really get any better while I’m dieting. I’m just not eating enough to recover/heal. So anyway, I’ll baby it a bit and probably try not to use incline as my main movement every WO for a while. That’ll be hard though because it’s such a part of my routine and a very good gauge of how I’m maintaining strength.
Warmups felt OK so I went ahead and did 80#DB’s. First set was very good. 2nd set I worked hard on the 9th rep. Last set I was hoping to get 8, but had to really work for 7. Very good effort. I supersetted incline with BOR’s and they felt heavy for this weight today. Next I did DB shoulder press with pull-ups. Between the first and 2nd set a friend asked me about my diet, and boy can I go on and on about dieting. So, I had about an 8 minute break between sets. That’s why my numbers went up on both movements for the 2nd set. Pull-ups are feeling great. Effortless until the later reps and I’m not going to failure. No body movement, just float up on most of the reps. Lower body weight certainly helps here, but today I thought they’d be tougher since I was doing them after bent over rows.
Next I did rope extensions (triceps) with heavy EZ bar curls and weighted crunches. Finished up with rear delt fly’s, crunch twists and some chest raises. I really wanted to do chest fly, but that can be pretty rough on my shoulders, so I’ll save it for the weekend when I’m eating a bit more. Very good WO today.
Weight:
I weighed 168.2 this morning. Feeling pretty good. Getting pretty close. Same weight as last Wednesday though.
(80#DBInc)10,9,7
(155#BOR)3x8
(50#DBShldr)8,10
(Pullups)10,12
(73#Rope)2x10
(80#EZCurl)2x8
(55#Crunch)2x10
(15#RDelt)2x10
(CrunchTwist)2x10
(25#ChestRaise)2x10
45 + 10 = 55 mins
WO over lunch today. R shoulder has still been bothering me, but my assumption at this point is that it’s not going really get any better while I’m dieting. I’m just not eating enough to recover/heal. So anyway, I’ll baby it a bit and probably try not to use incline as my main movement every WO for a while. That’ll be hard though because it’s such a part of my routine and a very good gauge of how I’m maintaining strength.
Warmups felt OK so I went ahead and did 80#DB’s. First set was very good. 2nd set I worked hard on the 9th rep. Last set I was hoping to get 8, but had to really work for 7. Very good effort. I supersetted incline with BOR’s and they felt heavy for this weight today. Next I did DB shoulder press with pull-ups. Between the first and 2nd set a friend asked me about my diet, and boy can I go on and on about dieting. So, I had about an 8 minute break between sets. That’s why my numbers went up on both movements for the 2nd set. Pull-ups are feeling great. Effortless until the later reps and I’m not going to failure. No body movement, just float up on most of the reps. Lower body weight certainly helps here, but today I thought they’d be tougher since I was doing them after bent over rows.
Next I did rope extensions (triceps) with heavy EZ bar curls and weighted crunches. Finished up with rear delt fly’s, crunch twists and some chest raises. I really wanted to do chest fly, but that can be pretty rough on my shoulders, so I’ll save it for the weekend when I’m eating a bit more. Very good WO today.
Weight:
I weighed 168.2 this morning. Feeling pretty good. Getting pretty close. Same weight as last Wednesday though.
Monday, June 12, 2017
Sun 6/11 - Upper
Workout: Snap Fitness
(80#DBInc)8,8,70x8,8,60x9,40x9
(190#PullDn)3x8
(130#Shldr)2x8
(InvertRow)3x10
(Vbar/RopeExt)140x10,120x12
(EZCurl)80x8,60x12
(Crunch)2x15
(60#FacePull)2x10
(190#Fly)2x10
(Crunch)2x15
(Band)2x20
55 + 10 = 65 mins
Hiked Mount Mitchell with Sarah yesterday. 6 miles up, 3,700 feet elevation gain. 6 miles down. 12 miles about 7 hours.
Was feeling fairly beat up from yesterday and wasn’t sure what to expect out of today’s WO. Warmup felt OK.
Started with inline and it was going well but I mis-grooved the 8th rep on my right side and almost got stuck. Did another set with 80#’s that was pretty good and then dropped for 2 sets with 70#DB’s. Tried to keep these really controlled, slow on the way down. Then raised the angle of the bench and did 2 drop sets. Overall good work, but my R shoulder just isn’t cooperating. Supersetted incline with pulldowns. Next we did shoulder press with inverted rows. I only did 2 sets shoulders because my R shoulder wasn’t feeling great.
Next we did triceps (1 set vbar, 1 set rope) with 2 sets EZ bar curls, 1 heavy, 1 lighter, and crunches. Next we did face pulls, fly’s and more abs. Finished up with some band pulls for rear delts. Decent WO. Didn’t feel I had the energy I needed after the hike yesterday.
Spent the afternoon working in the yard. Finally finished spreading the last of the mulch. I’m ready for a rest day!
Weight:
I weighed 173.2 this morning after a lot of carbs and an all-you-can-eat sushi dinner after the hike. Ate my weight in sushi I think.
(80#DBInc)8,8,70x8,8,60x9,40x9
(190#PullDn)3x8
(130#Shldr)2x8
(InvertRow)3x10
(Vbar/RopeExt)140x10,120x12
(EZCurl)80x8,60x12
(Crunch)2x15
(60#FacePull)2x10
(190#Fly)2x10
(Crunch)2x15
(Band)2x20
55 + 10 = 65 mins
Hiked Mount Mitchell with Sarah yesterday. 6 miles up, 3,700 feet elevation gain. 6 miles down. 12 miles about 7 hours.
Was feeling fairly beat up from yesterday and wasn’t sure what to expect out of today’s WO. Warmup felt OK.
Started with inline and it was going well but I mis-grooved the 8th rep on my right side and almost got stuck. Did another set with 80#’s that was pretty good and then dropped for 2 sets with 70#DB’s. Tried to keep these really controlled, slow on the way down. Then raised the angle of the bench and did 2 drop sets. Overall good work, but my R shoulder just isn’t cooperating. Supersetted incline with pulldowns. Next we did shoulder press with inverted rows. I only did 2 sets shoulders because my R shoulder wasn’t feeling great.
Next we did triceps (1 set vbar, 1 set rope) with 2 sets EZ bar curls, 1 heavy, 1 lighter, and crunches. Next we did face pulls, fly’s and more abs. Finished up with some band pulls for rear delts. Decent WO. Didn’t feel I had the energy I needed after the hike yesterday.
Spent the afternoon working in the yard. Finally finished spreading the last of the mulch. I’m ready for a rest day!
Weight:
I weighed 173.2 this morning after a lot of carbs and an all-you-can-eat sushi dinner after the hike. Ate my weight in sushi I think.
Sat 6/10 - Mount Mitchell Hike
Mount Mitchell Hike
12 miles, about 7 hours.
6 miles from Black Mountain Campground up to the summit of Mount Mitchell. Highest peak East of the Mississippi (6,684 feet). 3,700 feet elevation gain.
6 miles down back to camp.
Nice hike. Non-stop uphill for 6 miles. Mountain Laurel was in full bloom and was beautiful. Views at the observation platform at the top were great. We got a clear day, which only happens 2 of every 10 days. There's a parking lot near the summit, so the observation platform and area up top were fairly crowded. That took something away from it for me. When I'm out in the woods/mountains hiking, I don't really like being surrounded by a lot of people. Still very nice.
A stream runs along the border of Black Mountain Campground and after the hike, Sarah and I waded into the stream and soaked our feet. The water was FREEZING and numbed our feet. Felt absolutely wonderful after the hike.
Great day, with a great partner. Marrying this wonderful woman in 2 weeks.
12 miles, about 7 hours.
6 miles from Black Mountain Campground up to the summit of Mount Mitchell. Highest peak East of the Mississippi (6,684 feet). 3,700 feet elevation gain.
6 miles down back to camp.
Nice hike. Non-stop uphill for 6 miles. Mountain Laurel was in full bloom and was beautiful. Views at the observation platform at the top were great. We got a clear day, which only happens 2 of every 10 days. There's a parking lot near the summit, so the observation platform and area up top were fairly crowded. That took something away from it for me. When I'm out in the woods/mountains hiking, I don't really like being surrounded by a lot of people. Still very nice.
A stream runs along the border of Black Mountain Campground and after the hike, Sarah and I waded into the stream and soaked our feet. The water was FREEZING and numbed our feet. Felt absolutely wonderful after the hike.
Great day, with a great partner. Marrying this wonderful woman in 2 weeks.
Fri 6/9 - Upper (OHP) - 165.8#'s
Workout: Golds
(95#OHP)3x8
(Pullups)12,12,13
(70#DBInc)2x8
(135#BOR)2x8
(15#RDelt)2x10
(RevCrunch)29,15,12
(Crunch)2x10
38 + 5 = 43 mins
Quick WO over lunch. Just wanted to get a little work in. I haven’t done barbell overhead press in a long time and would like to get back to it if my shoulder will cooperate. I warmed upand thought 95#’s was going to be my last warmup set. Turns out this was a decent working weight for today. I really thought I’d be stronger on this lift given how good my pressing has been lately. But it showed me that I haven’t been doing enough shoulder pressing and been doing it more as an accessory to incline. Anyway, a good starting point. I supersetted OHP with pull-ups. This was a bright spot. I got 37 reps on 3 sets. Certainly helps I’m fairly lean and light right now, but those are great numbers for me, without going to failure on a single set. I know I could’ve gotten 9 reps on a 4th set and done my age in pull-ups in 4 sets (the birthday challenge).
Next I did 2 sets incline and bent over rows. 70# DB’s felt fairly heavy and my R shoulder didn’t feel great. Finished up with some rear delt and ab work. No direct arm work today.
Weight:
I weighed 165.8 this morning. Lowest of the diet and I think lowest in 2 years. Hike and refeed this weekend.
(95#OHP)3x8
(Pullups)12,12,13
(70#DBInc)2x8
(135#BOR)2x8
(15#RDelt)2x10
(RevCrunch)29,15,12
(Crunch)2x10
38 + 5 = 43 mins
Quick WO over lunch. Just wanted to get a little work in. I haven’t done barbell overhead press in a long time and would like to get back to it if my shoulder will cooperate. I warmed upand thought 95#’s was going to be my last warmup set. Turns out this was a decent working weight for today. I really thought I’d be stronger on this lift given how good my pressing has been lately. But it showed me that I haven’t been doing enough shoulder pressing and been doing it more as an accessory to incline. Anyway, a good starting point. I supersetted OHP with pull-ups. This was a bright spot. I got 37 reps on 3 sets. Certainly helps I’m fairly lean and light right now, but those are great numbers for me, without going to failure on a single set. I know I could’ve gotten 9 reps on a 4th set and done my age in pull-ups in 4 sets (the birthday challenge).
Next I did 2 sets incline and bent over rows. 70# DB’s felt fairly heavy and my R shoulder didn’t feel great. Finished up with some rear delt and ab work. No direct arm work today.
Weight:
I weighed 165.8 this morning. Lowest of the diet and I think lowest in 2 years. Hike and refeed this weekend.
Thursday, June 8, 2017
Wed 6/7 - Upper
Workout: Golds
(80#DBInc)10,9,7
(155#BOR)3x10
(70#IsoShldr)2x8
(180#PullDn)2x8
(73#VbarTri)2x12
(70#EZCurl)2x10
(55#Crunch)2x12
(45#RDelt)2x10
(CrunchTwist)2x10
(23#ChestRaise)2x10
47 + 10 = 57 mins
Quick WO over lunch. Started with incline and BOR combo. Reps were fairly good on incline (same as weekend WO), but R shoulder didn’t feel right at all, not even during warmupwith light weight. BOR felt really good, though I was lightheaded after each set. Shoulder press and pulldowns were fine. I did vbar extensions for triceps again instead of using the rope. Can really push the weight better, though still harder to get into position. R elbow doesn’t like triceps work at all right now. Supersetted these with EZ bar curls andweighted crunches. Finished up with rear delt raises, crunch twists and chest raises. Pretty solid mid-week WO and still maintaining lifts fairly well while getting pretty lean.
Weight:
I weighed 168.2 this morning. Starting to look and feel fairly lean. Not sure how much longer I’ll be able to hold strength if I continue to drop weight.
(80#DBInc)10,9,7
(155#BOR)3x10
(70#IsoShldr)2x8
(180#PullDn)2x8
(73#VbarTri)2x12
(70#EZCurl)2x10
(55#Crunch)2x12
(45#RDelt)2x10
(CrunchTwist)2x10
(23#ChestRaise)2x10
47 + 10 = 57 mins
Quick WO over lunch. Started with incline and BOR combo. Reps were fairly good on incline (same as weekend WO), but R shoulder didn’t feel right at all, not even during warmupwith light weight. BOR felt really good, though I was lightheaded after each set. Shoulder press and pulldowns were fine. I did vbar extensions for triceps again instead of using the rope. Can really push the weight better, though still harder to get into position. R elbow doesn’t like triceps work at all right now. Supersetted these with EZ bar curls andweighted crunches. Finished up with rear delt raises, crunch twists and chest raises. Pretty solid mid-week WO and still maintaining lifts fairly well while getting pretty lean.
Weight:
I weighed 168.2 this morning. Starting to look and feel fairly lean. Not sure how much longer I’ll be able to hold strength if I continue to drop weight.
Tuesday, June 6, 2017
Sat 6/3 - Upper
Workout: Snap Fitness
(80#DBInc)10,9,7,60x9,40x9
(175#PullDn)3x10
(130#Shldr)3x8
(InvertRow)3x10
(140#RopeExt)2x10
(60#EZCurl)2x12,35Hx10
(45#RDelt)2x10
(CrunchTwist)3x15
(25#ChestRaise)12
(RevCrunch)20,20,17
55 + 15 = 70 mins
22 Yards of mulch was delivered Friday afternoon and we started wheelbarrowing and spreading Friday evening. Went to gym Saturday morning and then continued with mulching for 7 hours on Saturday. Must’ve burned a TON of calories. Went to all you can eat sushi Saturday evening.
Warmed up on incline and pulldown and did 3 sets of reverse crunches during warmup. Then started working sets. First we did 3 heavy sets incline with pulldowns. Didn’t go very heavyon pulldowns because of all the mulching - very taxing on the back. Incline was decent. Lost a rep or two from last WO. Did 2 drop sets at a steeper incline. Good work. Next we did shoulder press with inverted rows.
Next were cable extensions with a vbar instead of rope. Harder to get into position for these, but liked them because I can focus on pushing/extending rather than keeping rope handles together. Curls were 2 sets ez bar curls plus a set of hammer curls. Finished up with rear delts, crunch twists and a set of chest raise. Good WO. Very taxing weekend.
Weight:
I weighed 168.0 this morning. Sunday morning after HUGE all-you-can-eat sushi meal I weighed 169.2.
(80#DBInc)10,9,7,60x9,40x9
(175#PullDn)3x10
(130#Shldr)3x8
(InvertRow)3x10
(140#RopeExt)2x10
(60#EZCurl)2x12,35Hx10
(45#RDelt)2x10
(CrunchTwist)3x15
(25#ChestRaise)12
(RevCrunch)20,20,17
55 + 15 = 70 mins
22 Yards of mulch was delivered Friday afternoon and we started wheelbarrowing and spreading Friday evening. Went to gym Saturday morning and then continued with mulching for 7 hours on Saturday. Must’ve burned a TON of calories. Went to all you can eat sushi Saturday evening.
Warmed up on incline and pulldown and did 3 sets of reverse crunches during warmup. Then started working sets. First we did 3 heavy sets incline with pulldowns. Didn’t go very heavyon pulldowns because of all the mulching - very taxing on the back. Incline was decent. Lost a rep or two from last WO. Did 2 drop sets at a steeper incline. Good work. Next we did shoulder press with inverted rows.
Next were cable extensions with a vbar instead of rope. Harder to get into position for these, but liked them because I can focus on pushing/extending rather than keeping rope handles together. Curls were 2 sets ez bar curls plus a set of hammer curls. Finished up with rear delts, crunch twists and a set of chest raise. Good WO. Very taxing weekend.
Weight:
I weighed 168.0 this morning. Sunday morning after HUGE all-you-can-eat sushi meal I weighed 169.2.
Wednesday, May 31, 2017
Wed 5/31 - Upper
Workout: Golds
(75#DBInc)3x8
(Pullups)12,12,10
(70#IsoShldr)2x8
(160#SeatRow)2x8
(73#RopeExt)12,10
(70#BarbellCurl)2x10
(115#RDelt)3x10
(CrunchTwist)3x12
(CaptChair)3x10
38 + 10 = 48 mins
Quick WO over work. I definitely could’ve used another day of rest, but want to be able to recover for heavy WO on Saturday so went ahead and did WO today instead of Thursday. Warmed up and did 3 sets leg raises in the Capt. Chair. Then started with DB incline and pull-ups. 75#DB’s definitely felt heavier than they should and that’s when I knew for sure I could’ve used more rest. Pull-ups were good. Next I did iso shoulder press with seated rows. Hadn’t done seated cable rows in a while.
Next I did 2 sets rope extensions with straight barbell curls. My R elbow didn’t hurt as bad as normal. Might be a good sign. Curls were good. Finished up with 3 sets rear delt fly’s and crunch twists. WO called for a set or two of fly’s, but my R shoulder was feeling a bit wonky and I left good enough alone.
Weight:
I weighed 174.2 this morning. Weight was a bit high for a weekday today and I felt bloated. I ate a bunch of cereal late last night to get me up to about maintenance calories to hopefully help with some recovery. Plus, today starts a 10-day diet stretch and this weekend won’t be a normal big refeed weekend so I wanted to start off topped off :)
(75#DBInc)3x8
(Pullups)12,12,10
(70#IsoShldr)2x8
(160#SeatRow)2x8
(73#RopeExt)12,10
(70#BarbellCurl)2x10
(115#RDelt)3x10
(CrunchTwist)3x12
(CaptChair)3x10
38 + 10 = 48 mins
Quick WO over work. I definitely could’ve used another day of rest, but want to be able to recover for heavy WO on Saturday so went ahead and did WO today instead of Thursday. Warmed up and did 3 sets leg raises in the Capt. Chair. Then started with DB incline and pull-ups. 75#DB’s definitely felt heavier than they should and that’s when I knew for sure I could’ve used more rest. Pull-ups were good. Next I did iso shoulder press with seated rows. Hadn’t done seated cable rows in a while.
Next I did 2 sets rope extensions with straight barbell curls. My R elbow didn’t hurt as bad as normal. Might be a good sign. Curls were good. Finished up with 3 sets rear delt fly’s and crunch twists. WO called for a set or two of fly’s, but my R shoulder was feeling a bit wonky and I left good enough alone.
Weight:
I weighed 174.2 this morning. Weight was a bit high for a weekday today and I felt bloated. I ate a bunch of cereal late last night to get me up to about maintenance calories to hopefully help with some recovery. Plus, today starts a 10-day diet stretch and this weekend won’t be a normal big refeed weekend so I wanted to start off topped off :)
Tuesday, May 30, 2017
Mon 5/29 - Push (Great Incline)
Workout: Snap Fitness
(85#DBInc)9,8,6,80x6
(DBInc)65x8,45x8,35x8
(130#Shldr)3x8
(RevCrunch)3x15
(175#Fly)10,9,8
(CrunchTwist)3x10
(80#OHTri)10,65x12,120RopeX10
(15#LDelt)2x10
63 + 7 = 70 mins
Felt pretty good during warmups, and after getting 12 reps with 80#DB’s on Friday, I really wanted to go heavier. My R shoulder issues make is so difficult to get heavy DB’s into place, but I should really be using 85-90#DB’s at this point because once I get them in place, I can get good reps/sets. Anyway, felt good and went with 85#DB’s and first sets were very good with 9 and 8 reps. 3rd set I’m calling 6, but did a 7th forced rep with assistance from Sarah. Then I dropped to 80#DB’s and did a 4th set. Got 6 reps and did a 7th forced rep with assistance. Then we raised the angle of incline and did a working set plus 2 drop sets with about 15 seconds rest. This isa ton of volume for me and felt really good. Very pleased with the work here.
Then we did machine shoulder press with reverse crunches. Shoulder press was better than I thought it would be. I thought I might have to drop the weight after all the inclinepressing volume. Then we did chest fly’s with crunch twists. Very good. Finished up with some triceps and lateral delt raises. Heavy triceps work is still very painful on myR elbow.
This ends a great series of workouts that went Upper, Long Hike, Pull, Push without a day off. Time for a few days rest.
Weight:
I weighed 174.2 this morning.
(85#DBInc)9,8,6,80x6
(DBInc)65x8,45x8,35x8
(130#Shldr)3x8
(RevCrunch)3x15
(175#Fly)10,9,8
(CrunchTwist)3x10
(80#OHTri)10,65x12,120RopeX10
(15#LDelt)2x10
63 + 7 = 70 mins
Felt pretty good during warmups, and after getting 12 reps with 80#DB’s on Friday, I really wanted to go heavier. My R shoulder issues make is so difficult to get heavy DB’s into place, but I should really be using 85-90#DB’s at this point because once I get them in place, I can get good reps/sets. Anyway, felt good and went with 85#DB’s and first sets were very good with 9 and 8 reps. 3rd set I’m calling 6, but did a 7th forced rep with assistance from Sarah. Then I dropped to 80#DB’s and did a 4th set. Got 6 reps and did a 7th forced rep with assistance. Then we raised the angle of incline and did a working set plus 2 drop sets with about 15 seconds rest. This isa ton of volume for me and felt really good. Very pleased with the work here.
Then we did machine shoulder press with reverse crunches. Shoulder press was better than I thought it would be. I thought I might have to drop the weight after all the inclinepressing volume. Then we did chest fly’s with crunch twists. Very good. Finished up with some triceps and lateral delt raises. Heavy triceps work is still very painful on myR elbow.
This ends a great series of workouts that went Upper, Long Hike, Pull, Push without a day off. Time for a few days rest.
Weight:
I weighed 174.2 this morning.
Monday, May 29, 2017
Sun 5/28 - Pull Day
Workout: Snap Fitness
(175#BOR)3x8,125x12
(10#TTwist)3x10
(175#PullDn)3x8
(CaptChair)3x10
(45#RDelt)2x10
(Curl)40x6,35x7
(Crunch)2x12
(180#CableRow)2x10
(30#Curl)2x10
40 + 5 = 45 mins
Pull day this morning. Started with Bent Over Rows with torture twists. Then pulldowns and leg raises in the Capt. Chair. Then rear delt raises with heavy curls and crunches. Went too heavy on curls. Finished up with standing cable rows and some lighter curls. Good WO. Bent over rows felt really good.
Weight:
I weighed 174.6 this morning after a lot of carbs late in the day after long hike yesterday.
(175#BOR)3x8,125x12
(10#TTwist)3x10
(175#PullDn)3x8
(CaptChair)3x10
(45#RDelt)2x10
(Curl)40x6,35x7
(Crunch)2x12
(180#CableRow)2x10
(30#Curl)2x10
40 + 5 = 45 mins
Pull day this morning. Started with Bent Over Rows with torture twists. Then pulldowns and leg raises in the Capt. Chair. Then rear delt raises with heavy curls and crunches. Went too heavy on curls. Finished up with standing cable rows and some lighter curls. Good WO. Bent over rows felt really good.
Weight:
I weighed 174.6 this morning after a lot of carbs late in the day after long hike yesterday.
Sat 5/27 - Hike - Hemphill Bald Loop, GSMNP 13.5 miles in 5:45 hike time
Woke up early and drove to the Great Smoky Mountain National Park, NC side. Did the Hemphill Bald loop of 13.5 miles. Gorgeous views up at the bald. 2nd half of the hike was difficult. Recent heavy rain turned the trail into a creek coming down the mountain. There's a steep uphill section from mile 9-11.5 that beat us up a bit.
Overall a wonderful hike. We went to Taco Temple in Asheville, NC after. Best tacos. Period.
13.5 miles in 5:45 hike time. Avg 25:45 miles.
Overall a wonderful hike. We went to Taco Temple in Asheville, NC after. Best tacos. Period.
13.5 miles in 5:45 hike time. Avg 25:45 miles.
Fri 5/26 - Upper
Workout: Snap Fitness
(80#DBInc)12,70x10,10
(Pullups)3x10
(50#DBShldr)2x8
(80#DBRow)2x8
(80#OHTri)10,65x15
(35#Inc/HCurl)10/10
(130#RDelt)2x12
(10#TTwist)2x10
(20#ChestRaise)2x10
(Crunch)2x10
43 + 7 = 50 mins
This was going to be a very quick in and out WO Friday evening after work. It wasn’t overly aggressive, but more than I had planned because I was feeling good. Warmups felt good so I decided I’d do one set of incline at 80#’s and drop. Got 12 reps on first set! That might be the most I’ve ever got at this weight. Stuck to plan and dropped weight for 2 more sets. Supersetted incline with pull-ups for 3x10 w/o too much strain. Then we did shoulder press and DB rows. Then over head triceps extensions with incline/hammer curl combo. Heavy triceps work is still very painful. Then we did rear delt fly’s with torture twists (abs) and finished up with chest raises and crunches. Very pleased.
Long hike tomorrow and then WO’s on Sunday/Monday.
Weight:
I weighed 167.6 this morning. Lowest of year/cut I think. Feeling good. Strength still holding very well. Feel like I’m even getting stronger on some lifts.
(80#DBInc)12,70x10,10
(Pullups)3x10
(50#DBShldr)2x8
(80#DBRow)2x8
(80#OHTri)10,65x15
(35#Inc/HCurl)10/10
(130#RDelt)2x12
(10#TTwist)2x10
(20#ChestRaise)2x10
(Crunch)2x10
43 + 7 = 50 mins
This was going to be a very quick in and out WO Friday evening after work. It wasn’t overly aggressive, but more than I had planned because I was feeling good. Warmups felt good so I decided I’d do one set of incline at 80#’s and drop. Got 12 reps on first set! That might be the most I’ve ever got at this weight. Stuck to plan and dropped weight for 2 more sets. Supersetted incline with pull-ups for 3x10 w/o too much strain. Then we did shoulder press and DB rows. Then over head triceps extensions with incline/hammer curl combo. Heavy triceps work is still very painful. Then we did rear delt fly’s with torture twists (abs) and finished up with chest raises and crunches. Very pleased.
Long hike tomorrow and then WO’s on Sunday/Monday.
Weight:
I weighed 167.6 this morning. Lowest of year/cut I think. Feeling good. Strength still holding very well. Feel like I’m even getting stronger on some lifts.
Wednesday, May 24, 2017
Wed 5/24 - Upper
Workout: Golds
(75#DBInc)3x10
(80#DBRow)3x8
(70#IsoShldr)2x8
(#13PullDn)2x8
(73#RopeExt)12,10
(35#Inc/HCurl)10/10
(115#RDeltFly)2x10
(Crunch)20,15,15
(145#Fly)12
42 + 7 = 49 mins
Quick WO over lunch. Started with incline and DB rows. Incline felt good, strong, smooth. A week ago, same basic WO incline at same weight was 10,10,8. So, 3x10 was good. I don’t take these mid-week WO’s in big deficit very close to failure. Hadn’t done DB rows in a long time, felt pretty good. Then I did iso shoulder press 15#’s heavier than last week with pulldowns on the machine at Golds I like so much. Next were rope extensions with incline/hammer curl combo. Finished up with rear delt flys, chest fly’s and crunches. Great activation in abs today. Very nice WO.
Weight:
I weighed 169.2 this morning. Weight is slightly higher this week. Not sure why.
(75#DBInc)3x10
(80#DBRow)3x8
(70#IsoShldr)2x8
(#13PullDn)2x8
(73#RopeExt)12,10
(35#Inc/HCurl)10/10
(115#RDeltFly)2x10
(Crunch)20,15,15
(145#Fly)12
42 + 7 = 49 mins
Quick WO over lunch. Started with incline and DB rows. Incline felt good, strong, smooth. A week ago, same basic WO incline at same weight was 10,10,8. So, 3x10 was good. I don’t take these mid-week WO’s in big deficit very close to failure. Hadn’t done DB rows in a long time, felt pretty good. Then I did iso shoulder press 15#’s heavier than last week with pulldowns on the machine at Golds I like so much. Next were rope extensions with incline/hammer curl combo. Finished up with rear delt flys, chest fly’s and crunches. Great activation in abs today. Very nice WO.
Weight:
I weighed 169.2 this morning. Weight is slightly higher this week. Not sure why.
Monday, May 22, 2017
Sun 5/21 - Upper (heavy) - Very good strength this late in diet
Workout: Snap Fitness
(80#DBInc)11,10,7,65x8,60x9
(220#PullDn)9,8,7,165x10
(135#ShldrPress)3x8
(160#SeatRow)3x8
(80#Skulls)11,8,40x12
(80#EZCurl)2x8,35Hx12
(45#RDelt)2x10
(60#Crunch)2x10
(205#Fly)12,10,130x10
(Crunch)2x15
68 + 10 = 78 mins
Didn’t feel motivated or refreshed this morning like I thought I should after light WO and some food yesterday. I didn’t have great expectations for the hard WO this morning. Started with incline and pulldowns. Incline was great the first 2 sets. Kind of died on the 3rd and got 8 reps with last rep needed an assist. Calling it 7 reps. Then we raised the steepness of the incline and did 2 back-off sets that didn’t feel much like back-off sets :). I went really heavy on pulldowns and worked hard for 3 sets, plus a back-off set. Really pleased with first set of exercises. Good work. I do wish I could go heavier on incline. My R shoulder prevents me from being able to really get heavier DB’s in place without a lot of pain, but ideally I’d be using 85-90#DB’s in the 6-8 rep range, not 80#’s with first two sets of 11,10. Happy I’m still able to do that though.
Then we did machine shoulder press and seated rows. I went heavier than I have on shoulders and got good reps. I don’t like the seated row machine at Snap. Feel like it’s all arms for me. Would’ve rather done BOR, but was a bit worried about lower back with yard work and a lot of bending over yesterday and coming up after today’s WO. Next we did skull crushers for 2 sets, plus a drop set. Killer. That was paired with 2 heavy sets EZ bar curls and a set of hammer curls. Next were rear delts and heavy weighted crunches. Finished up with fly’s for 2 heavy sets and a drop set, and body weight crunches. This is the heaviest I’ve gone on chest fly’s and was very pleased.
Weight:
I weighed 172.6 this morning after big sushi dinner last night. Very pleased right now with weight loss and ability to retain strength. This far into a diet I’ve normally lost pressing strength. I attribute it to slower weight loss due to weekly weekend refeeds, and I have not been overdoing it on volume or frequency. I think I normally tend to grind myself into the ground when I’m dieting, thinking that working harder and as frequently will help. It doesn’t.
(80#DBInc)11,10,7,65x8,60x9
(220#PullDn)9,8,7,165x10
(135#ShldrPress)3x8
(160#SeatRow)3x8
(80#Skulls)11,8,40x12
(80#EZCurl)2x8,35Hx12
(45#RDelt)2x10
(60#Crunch)2x10
(205#Fly)12,10,130x10
(Crunch)2x15
68 + 10 = 78 mins
Didn’t feel motivated or refreshed this morning like I thought I should after light WO and some food yesterday. I didn’t have great expectations for the hard WO this morning. Started with incline and pulldowns. Incline was great the first 2 sets. Kind of died on the 3rd and got 8 reps with last rep needed an assist. Calling it 7 reps. Then we raised the steepness of the incline and did 2 back-off sets that didn’t feel much like back-off sets :). I went really heavy on pulldowns and worked hard for 3 sets, plus a back-off set. Really pleased with first set of exercises. Good work. I do wish I could go heavier on incline. My R shoulder prevents me from being able to really get heavier DB’s in place without a lot of pain, but ideally I’d be using 85-90#DB’s in the 6-8 rep range, not 80#’s with first two sets of 11,10. Happy I’m still able to do that though.
Then we did machine shoulder press and seated rows. I went heavier than I have on shoulders and got good reps. I don’t like the seated row machine at Snap. Feel like it’s all arms for me. Would’ve rather done BOR, but was a bit worried about lower back with yard work and a lot of bending over yesterday and coming up after today’s WO. Next we did skull crushers for 2 sets, plus a drop set. Killer. That was paired with 2 heavy sets EZ bar curls and a set of hammer curls. Next were rear delts and heavy weighted crunches. Finished up with fly’s for 2 heavy sets and a drop set, and body weight crunches. This is the heaviest I’ve gone on chest fly’s and was very pleased.
Weight:
I weighed 172.6 this morning after big sushi dinner last night. Very pleased right now with weight loss and ability to retain strength. This far into a diet I’ve normally lost pressing strength. I attribute it to slower weight loss due to weekly weekend refeeds, and I have not been overdoing it on volume or frequency. I think I normally tend to grind myself into the ground when I’m dieting, thinking that working harder and as frequently will help. It doesn’t.
Sat 5/20 - Upper (quick stimulation WO)
Workout: Snap Fitness
(65#DBInc)2x12
(InvertRow)2x12
(160#PullDn)2x10
(110#ShldrPress)2x10
(65#OHTri)2x12
(60#EZCurl)10,35Hx10
(115#RDeltFly)2x15
(RevCurnch)2x15
(20#ChestRaise)2x12
(Crunch)2x12
27 + 6 = 33 mins
Quick WO this morning just to get some stimulation and begin a bit of a refeed. Really just prep for tomorrow’s WO. Started with incline and inverted rows for 2 sets. Then pulldowns and machine shoulder press. Next were overhead triceps extensions and curls. Triceps are still problematic for my R elbow. Finished up with a combination of rear delts, chest raise and ab work. Quick inand out in just over half an hour. Did a bunch of yard work after the WO and then hit a new sushi place for dinner. Made to order, all you can eat. I was skeptical, but it was really good sushiand all you can eat for a very good price. Not quite as good as New Zealand Cafe, but close. Good option for when NZ Cafe gets crowded.
Weight:
I weighed 167.6 this morning. Feeling good.
(65#DBInc)2x12
(InvertRow)2x12
(160#PullDn)2x10
(110#ShldrPress)2x10
(65#OHTri)2x12
(60#EZCurl)10,35Hx10
(115#RDeltFly)2x15
(RevCurnch)2x15
(20#ChestRaise)2x12
(Crunch)2x12
27 + 6 = 33 mins
Quick WO this morning just to get some stimulation and begin a bit of a refeed. Really just prep for tomorrow’s WO. Started with incline and inverted rows for 2 sets. Then pulldowns and machine shoulder press. Next were overhead triceps extensions and curls. Triceps are still problematic for my R elbow. Finished up with a combination of rear delts, chest raise and ab work. Quick inand out in just over half an hour. Did a bunch of yard work after the WO and then hit a new sushi place for dinner. Made to order, all you can eat. I was skeptical, but it was really good sushiand all you can eat for a very good price. Not quite as good as New Zealand Cafe, but close. Good option for when NZ Cafe gets crowded.
Weight:
I weighed 167.6 this morning. Feeling good.
Wednesday, May 17, 2017
Wed 5/17 - Upper
Workout: Golds
(75#DBInc)10.10,8
(155#BOR)3x9
(55#IsoShldr)2x10
(#13PullDn)2x9
(73#RopeExt)10,58x12
(70#EZCurl)2x10
(10#RDelt)2x12
(Crunch)3x12
(23#ChestRaise)2x10
(RevCrunch)3x15
38 + 12 = 50 mins
Chest/back warmup and 3 sets reverse crunches. Then DB Incline and BOR for 3 sets. Then iso shoulder press with pulldown machine. Then 2 sets rope extensions and EZ bar curls. Elbow is still bothering me so one heavier set and one lighter on short rest. Then I did rear delt fly’s, crunches and chest raises. Pretty good WO. I was huffing and puffing during incline/BOR. That superset takes a lot out of me, especially when dieting fairly hard.
Weight:
I weighed 169.0 this morning.
(75#DBInc)10.10,8
(155#BOR)3x9
(55#IsoShldr)2x10
(#13PullDn)2x9
(73#RopeExt)10,58x12
(70#EZCurl)2x10
(10#RDelt)2x12
(Crunch)3x12
(23#ChestRaise)2x10
(RevCrunch)3x15
38 + 12 = 50 mins
Chest/back warmup and 3 sets reverse crunches. Then DB Incline and BOR for 3 sets. Then iso shoulder press with pulldown machine. Then 2 sets rope extensions and EZ bar curls. Elbow is still bothering me so one heavier set and one lighter on short rest. Then I did rear delt fly’s, crunches and chest raises. Pretty good WO. I was huffing and puffing during incline/BOR. That superset takes a lot out of me, especially when dieting fairly hard.
Weight:
I weighed 169.0 this morning.
Monday, May 15, 2017
Sat 5/13 - Upper
Workout: Snap Fitness
(80#DBInc)10,9,7,70x8
(220#PullDn)8,8,7,6
(130#Shldr)9,8,7
(InvertRow)3x10
(80#OHTri)10,65x12,10
(80#EZCurl)8,6,35Hx12
(130#RDelt)15,12
(60#Crunch)2x10
(190#Fly)12,10,115x10
(Crunch)2x15
(RevCrunch)3x10
63 + 10 = 73 mins
Warmed up chest and back and did 3x10 reverse crunches during warmup. Then started with incline and pulldowns. First 2 sets of incline felt really good. 3rd set was feeling really strong through 5 reps and just died. Dropped to 70#’s and it felt heavy. Heavy pulldowns were good; very hard. I think the latter sets are a function of dieting and not having energy for the latter sets. Then we did shoulder press and inverted rows. Worked hard on both.
Next we did overhead triceps and heavy curls. 80# triceps really bothered my R shoulder, so I dropped the weight and tried to keep rest on the short side. Still good work here. Heavy curls were tough for 2 sets and then a set of hammer curls. Next was 2 sets rear delt fly’s and 2 sets heavy crunches. Finished up with 2 sets chest fly’s and 2 sets body weight crunches. Good WO.
Weight:
I weighed 168.4. Feeling good
(80#DBInc)10,9,7,70x8
(220#PullDn)8,8,7,6
(130#Shldr)9,8,7
(InvertRow)3x10
(80#OHTri)10,65x12,10
(80#EZCurl)8,6,35Hx12
(130#RDelt)15,12
(60#Crunch)2x10
(190#Fly)12,10,115x10
(Crunch)2x15
(RevCrunch)3x10
63 + 10 = 73 mins
Warmed up chest and back and did 3x10 reverse crunches during warmup. Then started with incline and pulldowns. First 2 sets of incline felt really good. 3rd set was feeling really strong through 5 reps and just died. Dropped to 70#’s and it felt heavy. Heavy pulldowns were good; very hard. I think the latter sets are a function of dieting and not having energy for the latter sets. Then we did shoulder press and inverted rows. Worked hard on both.
Next we did overhead triceps and heavy curls. 80# triceps really bothered my R shoulder, so I dropped the weight and tried to keep rest on the short side. Still good work here. Heavy curls were tough for 2 sets and then a set of hammer curls. Next was 2 sets rear delt fly’s and 2 sets heavy crunches. Finished up with 2 sets chest fly’s and 2 sets body weight crunches. Good WO.
Weight:
I weighed 168.4. Feeling good
Friday, May 12, 2017
Wed 5/10 - Upper
Workout: Golds
(80#DBInc)10,9,65x8
(155#BOR)3x8
(55#IsoShldr)2x8
(#13PullDn)2x8
(73#RopeExt)11
(60#EZCurl)12
(115#RDelt)2x10
(Crunch)2x15
(145#Fly)10
(CaptChair)3x10
35 + 10 = 45 mins
Quick WO over lunch. Warmed up chest and back and did 3 sets leg raises in the Captain’s Chair while warming up. Incline went fairly well, had to work HARD for the last rep on first 2 sets. Raised the angle of incline and did a “back-off” set that felt really heavy and only got 8 reps. Supersetted these with BOR’s which were good. Then I did 2 sets each of iso-shoulder press and pulldown machine. Next I did a set of rope extensions and EZ bar curls. Rope extensions killed my R elbow. Finished up with some rear delt fly’s, chest fly’s and body weight crunches.
Weight:
I weighed 168.8 this morning. Getting there…
(80#DBInc)10,9,65x8
(155#BOR)3x8
(55#IsoShldr)2x8
(#13PullDn)2x8
(73#RopeExt)11
(60#EZCurl)12
(115#RDelt)2x10
(Crunch)2x15
(145#Fly)10
(CaptChair)3x10
35 + 10 = 45 mins
Quick WO over lunch. Warmed up chest and back and did 3 sets leg raises in the Captain’s Chair while warming up. Incline went fairly well, had to work HARD for the last rep on first 2 sets. Raised the angle of incline and did a “back-off” set that felt really heavy and only got 8 reps. Supersetted these with BOR’s which were good. Then I did 2 sets each of iso-shoulder press and pulldown machine. Next I did a set of rope extensions and EZ bar curls. Rope extensions killed my R elbow. Finished up with some rear delt fly’s, chest fly’s and body weight crunches.
Weight:
I weighed 168.8 this morning. Getting there…
Monday, May 8, 2017
Sun 5/7 - Upper
Workout: Snap Fitness
(80#DBInc)10,10,8,7
(205#PullDn)4x8
(135#ShldrPress)3x8
(InvertRow)3x10
(80#Skulls)10,7,40x10
(80#EZCurl)2x8,35Hx10
(45#RDelt)2x10
(60#Crunch)2x10
(190#Fly)10,8
(Crunch)2x15
(RevCrunch)3x10
63 + 10 = 73 mins
Did a ton of work in the yard yesterday hanging lattice under the deck and shed. Looks great, but lower back was trashed by the end of the day and still tight this morning.
Started with incline and pulldown superset. Incline was good. 4 sets controlled reps. Had an assist on last rep of last 2 sets. Glad I stuck with 80#DB’s all 4 sets. Heavy pulldownswere good. Then we did shoulder press machine with inverted rows. I went heavier than normal on shoulder press. Very good. Inverted rows were hard after heavy pulldowns.
Then we did skull crushers with curls. My R elbow has been bothering me and skulls were really painful. 2 heavy sets and a back-off. I went heavier on EZ bar curls than in a long time. 2 heavy sets and a set of hammer curls. Then I did rear delt raises with heavy weighted crunches. Finished up with chest fly and body weight crunches. I went heavier on fly’s then before and felt good. We did 3 sets abs during warmups.
Weight:
I weighed 173.8 this morning. Much lighter than I thought I’d be considering the dinner we had last night. Ate at a new mediterranean place that was awesome, but a TON of food. Sarah and I were both in discomfort after the meal. But my motto on weekends has been, “Eat like you mean it!”. And I did. :)
We went to the mall after dinner and Sarah tried on dresses. Not the best idea we've ever had.
(80#DBInc)10,10,8,7
(205#PullDn)4x8
(135#ShldrPress)3x8
(InvertRow)3x10
(80#Skulls)10,7,40x10
(80#EZCurl)2x8,35Hx10
(45#RDelt)2x10
(60#Crunch)2x10
(190#Fly)10,8
(Crunch)2x15
(RevCrunch)3x10
63 + 10 = 73 mins
Did a ton of work in the yard yesterday hanging lattice under the deck and shed. Looks great, but lower back was trashed by the end of the day and still tight this morning.
Started with incline and pulldown superset. Incline was good. 4 sets controlled reps. Had an assist on last rep of last 2 sets. Glad I stuck with 80#DB’s all 4 sets. Heavy pulldownswere good. Then we did shoulder press machine with inverted rows. I went heavier than normal on shoulder press. Very good. Inverted rows were hard after heavy pulldowns.
Then we did skull crushers with curls. My R elbow has been bothering me and skulls were really painful. 2 heavy sets and a back-off. I went heavier on EZ bar curls than in a long time. 2 heavy sets and a set of hammer curls. Then I did rear delt raises with heavy weighted crunches. Finished up with chest fly and body weight crunches. I went heavier on fly’s then before and felt good. We did 3 sets abs during warmups.
Weight:
I weighed 173.8 this morning. Much lighter than I thought I’d be considering the dinner we had last night. Ate at a new mediterranean place that was awesome, but a TON of food. Sarah and I were both in discomfort after the meal. But my motto on weekends has been, “Eat like you mean it!”. And I did. :)
We went to the mall after dinner and Sarah tried on dresses. Not the best idea we've ever had.
Wed 5/3 - Upper
Workout: Snap Fitness
(75#DBInc)3x10
(205#PullDn)3x8
(120#ShldrPress)11,10
(InvertRow)2x11
(130#RopeExt)11
(35#Curl)10
(55#Crunch)3x10,BWx15
(130#RDelt)2x12
(160#Fly)15
35 + 10 = 45 mins
Sick the last 2 days but feeling a bit better so did a quick WO. Nothing special, just getting some work in. I was pleasantly surprised that things went as well as they did given I was really sick Sun night, Mon and Tues. Wasn’t able to keep much down until Tuesday morning. Felt nice to get a little work in after being so sedentary for 2 days.
Weight:
I weighed 172.0. Weight fairly low, but that from being sick more than anything.
(75#DBInc)3x10
(205#PullDn)3x8
(120#ShldrPress)11,10
(InvertRow)2x11
(130#RopeExt)11
(35#Curl)10
(55#Crunch)3x10,BWx15
(130#RDelt)2x12
(160#Fly)15
35 + 10 = 45 mins
Sick the last 2 days but feeling a bit better so did a quick WO. Nothing special, just getting some work in. I was pleasantly surprised that things went as well as they did given I was really sick Sun night, Mon and Tues. Wasn’t able to keep much down until Tuesday morning. Felt nice to get a little work in after being so sedentary for 2 days.
Weight:
I weighed 172.0. Weight fairly low, but that from being sick more than anything.
Sat/Sun 4/29-30 - Hiking Max Patch to Hot Springs
Sat 4/29 - Max Patch to campsite along the AT
Max Patch (253.9) to Old Road (266.9) trailside campsite. 13 Miles.
6 hours of hiking
Sun 4/30 - Campsite to Hot Springs, NC to Lovers Leap and back to Hot Springs.
Old Road (266.9) to Hot Springs (274.4) to Lovers Leap Rock (275.7) and back to Hot Springs (274.4). 10.1 Miles.
5 hours of hiking.
Total 23.1 miles
11 hours hiking
2 cases of Norovirus that hit late Sunday night and would be with us for several days. Not a fun ending to the trip.
Overall an awesome backpacking trip though. Wildflowers were out in full force and were absolutely beautiful in certain spots in the mountains. I've never seen anything like it before. Max Patch bald was beautiful. The only disappointment there was that we started the hike with a 1/4 mile climb to the top and that was the best view of the whole trip right at the start.
We found a nice campsite right off the AT Saturday night and built a nice fire. We didn't have stones for a fire ring, so used a couple of big logs that I didn't think would burn. Sarah did her best to light them on fire, and actually succeeded :) New Big Agnes Fly Creek UL3 tent worked wonderfully. Great tent. Only wish it had side entry doors instead of at the head of the tent. Funny that it's a 3 person. No way 3 people are sleeping in that thing. But as they say for tents, 3 sleeps 2, 2 sleeps 1 and one sleeps none.
Max Patch (253.9) to Old Road (266.9) trailside campsite. 13 Miles.
6 hours of hiking
Sun 4/30 - Campsite to Hot Springs, NC to Lovers Leap and back to Hot Springs.
Old Road (266.9) to Hot Springs (274.4) to Lovers Leap Rock (275.7) and back to Hot Springs (274.4). 10.1 Miles.
5 hours of hiking.
Total 23.1 miles
11 hours hiking
2 cases of Norovirus that hit late Sunday night and would be with us for several days. Not a fun ending to the trip.
Overall an awesome backpacking trip though. Wildflowers were out in full force and were absolutely beautiful in certain spots in the mountains. I've never seen anything like it before. Max Patch bald was beautiful. The only disappointment there was that we started the hike with a 1/4 mile climb to the top and that was the best view of the whole trip right at the start.
We found a nice campsite right off the AT Saturday night and built a nice fire. We didn't have stones for a fire ring, so used a couple of big logs that I didn't think would burn. Sarah did her best to light them on fire, and actually succeeded :) New Big Agnes Fly Creek UL3 tent worked wonderfully. Great tent. Only wish it had side entry doors instead of at the head of the tent. Funny that it's a 3 person. No way 3 people are sleeping in that thing. But as they say for tents, 3 sleeps 2, 2 sleeps 1 and one sleeps none.
Friday, April 28, 2017
Fri 4/28 - Upper (great late-week WO)
Workout: Golds
(80#DBInc)11,10,7,55x8
(155#BOR)3x8
(50#DBShldr)2x8
(#12PullDn)2x10
(80#OHTri)10,65x13
(35#Inc/HCurl)2x10
(18#RDelt)2x10
(55#Crunch)3x10
(140#Fly)2x10
(Crunch)2x12
48 + 10 = 58 mins
WO over lunch today. Warmups felt good, so I did 80#DB’s for incline. First set I got 11 reps; great! Most reps at this weight in a long while I believe. Last rep wasn’t a grinder, but was hard. 2nd set I really wanted 10 reps and got it, but last rep was a bit of a grinder. 3rd set I was finished. Barely got 7 reps. I raised the angle of incline steeply and did a drop set with 55#’s and it was very good. Felt VERY heavy. DONE! I supersetted bent over rows with incline and had 3 very good sets.
Next I did 2 sets shoulder press with pulldown machine. Then I did overhead triceps extensions with incline/hammer curl combo. My R elbow has been bothering me and the first set of triceps extensions was fairly painful, so I dropped the weight for the 2nd set on short rest. Still good work. Then I did 3 sets heavy crunches with 2 sets DB rear delt fly’s. Finished up with 2 sets chest fly with 2 sets body weight crunches. Very pleased with this WO at the end of the week of dieting and where my weight is.
Weight:
I weighed 171.2 this morning. Plan was to eat slightly under maintenance this week. I’ve been under maintenance, but in a much larger deficit than planned. I’ll start re-feeding after this WO because we’re going on a backpacking trip this weekend and I’ll need the energy. Weight will surely spike by Monday. Can’t NOT eat a ton of carbs while backpacking.
(80#DBInc)11,10,7,55x8
(155#BOR)3x8
(50#DBShldr)2x8
(#12PullDn)2x10
(80#OHTri)10,65x13
(35#Inc/HCurl)2x10
(18#RDelt)2x10
(55#Crunch)3x10
(140#Fly)2x10
(Crunch)2x12
48 + 10 = 58 mins
WO over lunch today. Warmups felt good, so I did 80#DB’s for incline. First set I got 11 reps; great! Most reps at this weight in a long while I believe. Last rep wasn’t a grinder, but was hard. 2nd set I really wanted 10 reps and got it, but last rep was a bit of a grinder. 3rd set I was finished. Barely got 7 reps. I raised the angle of incline steeply and did a drop set with 55#’s and it was very good. Felt VERY heavy. DONE! I supersetted bent over rows with incline and had 3 very good sets.
Next I did 2 sets shoulder press with pulldown machine. Then I did overhead triceps extensions with incline/hammer curl combo. My R elbow has been bothering me and the first set of triceps extensions was fairly painful, so I dropped the weight for the 2nd set on short rest. Still good work. Then I did 3 sets heavy crunches with 2 sets DB rear delt fly’s. Finished up with 2 sets chest fly with 2 sets body weight crunches. Very pleased with this WO at the end of the week of dieting and where my weight is.
Weight:
I weighed 171.2 this morning. Plan was to eat slightly under maintenance this week. I’ve been under maintenance, but in a much larger deficit than planned. I’ll start re-feeding after this WO because we’re going on a backpacking trip this weekend and I’ll need the energy. Weight will surely spike by Monday. Can’t NOT eat a ton of carbs while backpacking.
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