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.
Tuesday, November 14, 2017
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.
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