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.
Wednesday, August 30, 2017
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.
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