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 :)
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