Workout: Snap Fitness
(30#Pullups)7,6,BWx10
(145#PullDn)2x9
(200#SeatRow)2x10,2x12
(Curls)60#EZx12,35#Hx8,30#Hx8
(RevCrunch)15,15,12
(130#RDelt)12,10
(Crunch)2x12
(65#SLDL)10
50 + 10 = 60 mins
Pull day. Started with weighted pull-ups for 2 sets and 1 set of body weight pull-ups. Weighted pull-ups bothered my left elbow a bit today. Then we did 2 sets of close grip pulldowns. These felt good.
Next we did 4 sets of seated rows. 2 sets with a wider grip and 2 sets close grip. Then we did 3 sets of curls with 3 sets reverse crunches. Hadn't done reverse crunches in quite a while. Finished up with rear delt fly's and crunches. WO was done as written but I thought we should do some SLDL's. I should do these more often and we should've done them earlier in the WO. I thought we'd do 2-3 sets. Did 1 set, felt good. Started 2nd set and hamstrings kind of seized up and I stopped on the 2nd rep. I'd like to be able to walk tomorrow. :). Good pull day.
Nutrition/Weight:
I weighed 180.8 this morning.
Monday, January 29, 2018
Sat 1/27 - Push Day
Workout: Snap Fitness
(DBInc)85x6,80x8,5,70x7,60x7,7
(50#DBShldr)3x8+35x6
(35#Fly)2x10
(Abs)17,15
(80#Skulls)11,8
(70#OHTri)12
(Crunch)3x12
55 + 10 = 65 mins
Decided to do push/pull this weekend since we didn't have any hiking plans and could work out both days. Started with incline and wanted to go heavy. First set with 85#DB's was pretty good. Dropped to 80#'s for 2 sets (first set very good, died 2nd set). Dropped to 70#'s for a 4th set. Then we raised the angle of incline even further and did 2 more sets. A lot more volume here than usual.
Next we did DB shoulder press for 3 heavy sets and a drop set. I should've dropped weight another 5-10 pounds for the drop set. 35#'s was too heavy - I would've liked 8-10 reps on this back off set. Then we did fly's and abs. We finished up with 2 sets skull crushers and a set of overhead DB extensions for triceps, supersetted with crunches. Good WO and enjoyed getting a bit more volume on push movements than with a full upper body WO.
Nutrition/Weight:
I weighed 178.2 this morning.
(DBInc)85x6,80x8,5,70x7,60x7,7
(50#DBShldr)3x8+35x6
(35#Fly)2x10
(Abs)17,15
(80#Skulls)11,8
(70#OHTri)12
(Crunch)3x12
55 + 10 = 65 mins
Decided to do push/pull this weekend since we didn't have any hiking plans and could work out both days. Started with incline and wanted to go heavy. First set with 85#DB's was pretty good. Dropped to 80#'s for 2 sets (first set very good, died 2nd set). Dropped to 70#'s for a 4th set. Then we raised the angle of incline even further and did 2 more sets. A lot more volume here than usual.
Next we did DB shoulder press for 3 heavy sets and a drop set. I should've dropped weight another 5-10 pounds for the drop set. 35#'s was too heavy - I would've liked 8-10 reps on this back off set. Then we did fly's and abs. We finished up with 2 sets skull crushers and a set of overhead DB extensions for triceps, supersetted with crunches. Good WO and enjoyed getting a bit more volume on push movements than with a full upper body WO.
Nutrition/Weight:
I weighed 178.2 this morning.
Thursday, January 25, 2018
Wed 1/24 - Upper
Workout: Club Fitness
(80#DBInc)8,8,6,65x8
(Pullups)13,10,8,8
(70#Shldr)3x8
(140#SeatRow)3x8
(25#Fly)2x10
(73#Rope)10,65x9
(35#HCurl)10,8
(Abs)2x15
(Band)2x12
(Crunch)2x10
54 + 10 = 64 mins
WO after work at Club Fitness. I don't think I ate enough today, or something...but this WO was tough and I felt light-headed a few times and saw spots in my vision. Weird. Anyway, I started with incline and pull-ups combo. Incline was pretty good. Worked really hard each set and the back-off set with 65#DB's felt way heavier than it should have. Struggled for 8 reps there. Pullups were decent, especially with my current weight. Pleased with the effort on both these movements.
Next I did machine shoulder press with seater rows. Then fly's with rope extensions. Next were hammer curls and abs. Finished up with band pulls and crunches.
I was beat and hungry. Couldn't wait to get home and eat something. Good effort.
Nutrition/Weight:
I weighed 177.8 this morning.
(80#DBInc)8,8,6,65x8
(Pullups)13,10,8,8
(70#Shldr)3x8
(140#SeatRow)3x8
(25#Fly)2x10
(73#Rope)10,65x9
(35#HCurl)10,8
(Abs)2x15
(Band)2x12
(Crunch)2x10
54 + 10 = 64 mins
WO after work at Club Fitness. I don't think I ate enough today, or something...but this WO was tough and I felt light-headed a few times and saw spots in my vision. Weird. Anyway, I started with incline and pull-ups combo. Incline was pretty good. Worked really hard each set and the back-off set with 65#DB's felt way heavier than it should have. Struggled for 8 reps there. Pullups were decent, especially with my current weight. Pleased with the effort on both these movements.
Next I did machine shoulder press with seater rows. Then fly's with rope extensions. Next were hammer curls and abs. Finished up with band pulls and crunches.
I was beat and hungry. Couldn't wait to get home and eat something. Good effort.
Nutrition/Weight:
I weighed 177.8 this morning.
Tuesday, January 23, 2018
Sun 1/21 - Upper
Workout: Snap Fitness
(75#DBInc)4x8
(175#PullDn)4x8
(140#Shldr)8,7,6
(200#CableRow)3x10
(35#Fly)3x10
(80#Skulls)10,8,60x12
(75#BBCurl)9,7,25Hx10,8
(Abs)17,12
(15#RDelt)2x12
(Crunch)3x12
62 + 8 = 70 mins
Felt beat up this morning after yesterday's hike. Only did 12 miles so it shouldn't have beat me up the way it did. At a TON of sushi last night and was super bloated this morning.
So, the WO... Started with incline and couldn't go all that heavy, but pleased with 4 good sets of controlled reps, supersetted with close grip pulldowns. Then shoulder press machine with standing cable rows. I went heavier on shoulder press than normal, so that was good. Next we did cable fly's with skull crushers. I hadn't done skull crushers in a while and they felt pretty good. Then we did curls and abs. I did straight barbell curls today for 2 sets, then back-off sets of hammer curls. Finished up with rear delts and crunches. Good solid WO.
Nutrition/Weight:
I weighed 184.8 this morning. Heaviest I've been in a long time. Super bloated from yesterday eating hiking food and then sushi. Going to have to start planning out my diet for spring/summer sometime soon. Not looking forward to that. Work is having a "Biggest Loser" contest so maybe I'll enter that.
(75#DBInc)4x8
(175#PullDn)4x8
(140#Shldr)8,7,6
(200#CableRow)3x10
(35#Fly)3x10
(80#Skulls)10,8,60x12
(75#BBCurl)9,7,25Hx10,8
(Abs)17,12
(15#RDelt)2x12
(Crunch)3x12
62 + 8 = 70 mins
Felt beat up this morning after yesterday's hike. Only did 12 miles so it shouldn't have beat me up the way it did. At a TON of sushi last night and was super bloated this morning.
So, the WO... Started with incline and couldn't go all that heavy, but pleased with 4 good sets of controlled reps, supersetted with close grip pulldowns. Then shoulder press machine with standing cable rows. I went heavier on shoulder press than normal, so that was good. Next we did cable fly's with skull crushers. I hadn't done skull crushers in a while and they felt pretty good. Then we did curls and abs. I did straight barbell curls today for 2 sets, then back-off sets of hammer curls. Finished up with rear delts and crunches. Good solid WO.
Nutrition/Weight:
I weighed 184.8 this morning. Heaviest I've been in a long time. Super bloated from yesterday eating hiking food and then sushi. Going to have to start planning out my diet for spring/summer sometime soon. Not looking forward to that. Work is having a "Biggest Loser" contest so maybe I'll enter that.
Wednesday, January 17, 2018
Wed 1/17 - Upper
Workout: Snap Fitness
(80#DBInc)8,8,5,65x8
(30#Pullups)8,6,5
(45#DBShldr)2x7
(145#SeatRow)2x8
(160#Fly)10,8
(130#Rope)9,8
(60#EZCurl)10,30Hx10
(Abs)15,12
(Band)2x15
(Crunch)2x10
40 + 10 = 50 mins
Working from home today because of snow. We're supposed to get 3-5" by the end of it, and that's a lot for Charlotte. Anyway, WO this morning before roads get bad.
Started with incline and weighted pull-ups. I wasn't planning on going quite this heavy on incline, but felt good. I also decided to do weighted pull-ups today and held a 30#DB between my legs. These were hard, but pleased with effort and reps. Then we did 2 sets shoulder press with seated rows (machine). Then fly's and rope extensions. Next we did curls and abs. I didn't get as many curl reps as normal and I assume that's because of the weighted pull-ups. Finished up with band pulls for rear delts and crunches. Abs and crunches (especially crunches) were really hard today. Good WO. Happy to have it done for the day and not have to worry about trying to get to the gym on icy roads later this evening.
Nutrition/Weight:
I weighed 177.0 this morning.
(80#DBInc)8,8,5,65x8
(30#Pullups)8,6,5
(45#DBShldr)2x7
(145#SeatRow)2x8
(160#Fly)10,8
(130#Rope)9,8
(60#EZCurl)10,30Hx10
(Abs)15,12
(Band)2x15
(Crunch)2x10
40 + 10 = 50 mins
Working from home today because of snow. We're supposed to get 3-5" by the end of it, and that's a lot for Charlotte. Anyway, WO this morning before roads get bad.
Started with incline and weighted pull-ups. I wasn't planning on going quite this heavy on incline, but felt good. I also decided to do weighted pull-ups today and held a 30#DB between my legs. These were hard, but pleased with effort and reps. Then we did 2 sets shoulder press with seated rows (machine). Then fly's and rope extensions. Next we did curls and abs. I didn't get as many curl reps as normal and I assume that's because of the weighted pull-ups. Finished up with band pulls for rear delts and crunches. Abs and crunches (especially crunches) were really hard today. Good WO. Happy to have it done for the day and not have to worry about trying to get to the gym on icy roads later this evening.
Nutrition/Weight:
I weighed 177.0 this morning.
Monday, January 15, 2018
Sat 1/13 - Upper
Workout: Snap Fitness
(85#DBInc)5,5,75x7,6
(Pull-ups)15,11,145x8,8
(45#DBShldr)3x7
(200#SeatRow)3x10
(160#Fly)2x10
(130#Rope)10,8
(35#HCurl)10,7
(Abs)2x15
(130#RDelt)14,10
(Crunch)2x10
49 + 10 = 59 mins
Felt decent during warmup and have been wanting to go heavier on incline so I gave 85#DB's a shot today. I think this is my first time going this heavy since I switched to the steeper angle incline a couple months back. Fell good to go heavier, and they definitely felt heavy. 2 heavy sets and then two back-off sets. Back-off sets felt really heavy too. Worked fairly hard for every rep of this exercise today and pleased with that. Wish I could go heavier like this more often, but really have to be careful with my R shoulder. Supersetted 2 sets of pull-ups that went very well and 2 sets of close grip pulldowns.
Next we did DB shoulder press with seated cable rows. Then fly's with rope extensions. I've been doing cable fly's, but today did the standard fly machine and it felt pretty good. Then 2 sets hammer curls with abs and finished up with rear delt machine and crunches. Solid WO.
Nutrition/Weight:
I weighed 177.6 this morning.
(85#DBInc)5,5,75x7,6
(Pull-ups)15,11,145x8,8
(45#DBShldr)3x7
(200#SeatRow)3x10
(160#Fly)2x10
(130#Rope)10,8
(35#HCurl)10,7
(Abs)2x15
(130#RDelt)14,10
(Crunch)2x10
49 + 10 = 59 mins
Felt decent during warmup and have been wanting to go heavier on incline so I gave 85#DB's a shot today. I think this is my first time going this heavy since I switched to the steeper angle incline a couple months back. Fell good to go heavier, and they definitely felt heavy. 2 heavy sets and then two back-off sets. Back-off sets felt really heavy too. Worked fairly hard for every rep of this exercise today and pleased with that. Wish I could go heavier like this more often, but really have to be careful with my R shoulder. Supersetted 2 sets of pull-ups that went very well and 2 sets of close grip pulldowns.
Next we did DB shoulder press with seated cable rows. Then fly's with rope extensions. I've been doing cable fly's, but today did the standard fly machine and it felt pretty good. Then 2 sets hammer curls with abs and finished up with rear delt machine and crunches. Solid WO.
Nutrition/Weight:
I weighed 177.6 this morning.
Thursday, January 11, 2018
Wed 1/10 - Upper
Workout: Club Fitness
(80#DBInc)8,7,7,65x8
(Pull-ups)13,11,9,8
(50#DBShldr)8,6,45x8
(InvertRow)3x8
(25#Fly)2x10
(75#OHTri)10,8
(70#EZCurl)10,8
(Abs)2x15
(Band)2x12
(Crunch)2x10
54 + 10 = 64 mins
WO at Club Fitness after work. Started with incline and pull-up combo. Incline went well, 3 heavy sets and a back-off set. Worked hard and would've like to do a 4th heavy set but don't think I'd have gotten many reps, and my R shoulder would've probably really started to complain. Pull-ups were good for 4 sets. Still don't know how I did so well on the b'day challenge. Haven't come close to those reps since then. Next I did DB shoulder press with inverted rows. Had to drop the weight on presses after 2 sets.
Next I did cable fly's in a new machine (seated) with overhead triceps extensions. Fly's weren't bad, but R shoulder didn't like this position as much as standing. Then I did EZ bar curls with abs for 2 sets each. Finished up with band pulls and crunches.
Good WO. This gym is fairly warm and I was sweating more than normal and was really huffing and puffing. Out of cardio shape.
Nutrition/Weight:
I weighed 177.0 this morning.
(80#DBInc)8,7,7,65x8
(Pull-ups)13,11,9,8
(50#DBShldr)8,6,45x8
(InvertRow)3x8
(25#Fly)2x10
(75#OHTri)10,8
(70#EZCurl)10,8
(Abs)2x15
(Band)2x12
(Crunch)2x10
54 + 10 = 64 mins
WO at Club Fitness after work. Started with incline and pull-up combo. Incline went well, 3 heavy sets and a back-off set. Worked hard and would've like to do a 4th heavy set but don't think I'd have gotten many reps, and my R shoulder would've probably really started to complain. Pull-ups were good for 4 sets. Still don't know how I did so well on the b'day challenge. Haven't come close to those reps since then. Next I did DB shoulder press with inverted rows. Had to drop the weight on presses after 2 sets.
Next I did cable fly's in a new machine (seated) with overhead triceps extensions. Fly's weren't bad, but R shoulder didn't like this position as much as standing. Then I did EZ bar curls with abs for 2 sets each. Finished up with band pulls and crunches.
Good WO. This gym is fairly warm and I was sweating more than normal and was really huffing and puffing. Out of cardio shape.
Nutrition/Weight:
I weighed 177.0 this morning.
Monday, January 8, 2018
Sun 1/7 - Upper
Sat 1/6
8 Mile hike with Sarah and Salem to explore frozen waterfalls in Dupont State Forest. Cold, but beautiful.
Sun 1/7
Workout: Snap Fitness
(75#DBInc)8,8,7,65x9
(Pull-ups)10,12,10
(50#DBShldr)8,6,45x8
(InvertRow)3x10
(30#Fly)2x12
(75#OHTri)12,9
(60#EZCurl)15,30Hx10
(Abs)2x15
(15#RDelt)2x15
(Crunch)2x12
45 + 10 = 45 mins
I wanted to try to go heavy on incline today, but during w/u I knew there was no way. Went with 75#DB's and that was plenty for today. Just felt really beat up all around. Probably the effects of being sick for over a week. But it was a good effort and pull-ups were actually much better than I thought they'd be, given how heavy I was this morning after hiking and all you can eat sushi last night.
So, started with incline and pull-up combo. 3 sets plus 1 back-off set for incline and 3 good sets pull-ups. Then we did shoulder press and inverted rows. It was about the second set of inverted rows that I started to feel really drained. Then we did fly's and overhead triceps extensions. Then curls and abs. Finished up with rear delt raises and crunches. Solid WO. Good effort compared to how I was feeling.
Nutrition/Weight:
I weighed 183.4 this morning. Went hiking yesterday and had all you can eat sushi last night. 8 pound spike from day before.
8 Mile hike with Sarah and Salem to explore frozen waterfalls in Dupont State Forest. Cold, but beautiful.
Sun 1/7
Workout: Snap Fitness
(75#DBInc)8,8,7,65x9
(Pull-ups)10,12,10
(50#DBShldr)8,6,45x8
(InvertRow)3x10
(30#Fly)2x12
(75#OHTri)12,9
(60#EZCurl)15,30Hx10
(Abs)2x15
(15#RDelt)2x15
(Crunch)2x12
45 + 10 = 45 mins
I wanted to try to go heavy on incline today, but during w/u I knew there was no way. Went with 75#DB's and that was plenty for today. Just felt really beat up all around. Probably the effects of being sick for over a week. But it was a good effort and pull-ups were actually much better than I thought they'd be, given how heavy I was this morning after hiking and all you can eat sushi last night.
So, started with incline and pull-up combo. 3 sets plus 1 back-off set for incline and 3 good sets pull-ups. Then we did shoulder press and inverted rows. It was about the second set of inverted rows that I started to feel really drained. Then we did fly's and overhead triceps extensions. Then curls and abs. Finished up with rear delt raises and crunches. Solid WO. Good effort compared to how I was feeling.
Nutrition/Weight:
I weighed 183.4 this morning. Went hiking yesterday and had all you can eat sushi last night. 8 pound spike from day before.
Friday, January 5, 2018
Thu 1/4 - Upper (Very quick WO)
Workout: Snap Fitness
(65#DBInc)12,11
(175#PullDn)2x8
(50#DBShldr)2x7
(InvertRow)2x15
(Abs)2x12
(35#HCurl)
(130#Rope)10
(Crunch)2x12
(15#RDelt)15
20 + 5 = 25 mins
Stopped at the gym on the way home from work for a really quick WO. Just hit everything with low volume, short rests. Good work for 25 mins including warmup.
Nutrition/Weight:
I weighed 175.4 this morning. Down from 183 at New Year.
(65#DBInc)12,11
(175#PullDn)2x8
(50#DBShldr)2x7
(InvertRow)2x15
(Abs)2x12
(35#HCurl)
(130#Rope)10
(Crunch)2x12
(15#RDelt)15
20 + 5 = 25 mins
Stopped at the gym on the way home from work for a really quick WO. Just hit everything with low volume, short rests. Good work for 25 mins including warmup.
Nutrition/Weight:
I weighed 175.4 this morning. Down from 183 at New Year.
Thursday, January 4, 2018
Mon 1/1 - Upper - New Year's Day WO!
Starting the New Year off right!
Workout: Snap Fitness
(75#DBInc)10,9,7
(Pullup)12,12,8
(50#DBShldr)9,7
(InvertRow)2x9
(120#Rope)12,9
(35#HCurl)10,30x10
(Abs)2x16
(Band)2x12
(Crunch)2x12
(35#Fly)12
38 + 10 = 48 mins
Sarah and I both went to the doc yesterday and started antibiotics. Despite feeling pretty lousy, we still wanted to keep the streak alive of doing a WO and/or race on New Year's Day. We weren't expecting much out of this WO, but it actually went really well despite being sick. Incline wasn't super heavy, but very good controlled reps. For how heavy I still am this morning, first two sets of pull-ups were very good. Kind of died on the 3rd. Rest of the WO was pretty good and certainly better than expected. Good way to start the new year!
Nutrition/Weight:
I weighed 181.8 this morning. Still enjoying eating freely and large desserts of brownies and ice cream. This will have to come to an end tomorrow. Feeling pretty darn bloated.
Workout: Snap Fitness
(75#DBInc)10,9,7
(Pullup)12,12,8
(50#DBShldr)9,7
(InvertRow)2x9
(120#Rope)12,9
(35#HCurl)10,30x10
(Abs)2x16
(Band)2x12
(Crunch)2x12
(35#Fly)12
38 + 10 = 48 mins
Sarah and I both went to the doc yesterday and started antibiotics. Despite feeling pretty lousy, we still wanted to keep the streak alive of doing a WO and/or race on New Year's Day. We weren't expecting much out of this WO, but it actually went really well despite being sick. Incline wasn't super heavy, but very good controlled reps. For how heavy I still am this morning, first two sets of pull-ups were very good. Kind of died on the 3rd. Rest of the WO was pretty good and certainly better than expected. Good way to start the new year!
Nutrition/Weight:
I weighed 181.8 this morning. Still enjoying eating freely and large desserts of brownies and ice cream. This will have to come to an end tomorrow. Feeling pretty darn bloated.
Sat 12/30 - Upper
Workout: Snap Fitness
(70#DBInc)9,8,8
(Pullup)2x8
(120#Shldr)2x8
(InvertRow)3x15
(120#Rope)2x12
(60#EZCurl)10,30Hx10
(Abs)2x15
(Band)2x15
(Crunch)2x12
33 + 10 = 43 mins
Drove home from NOVA yesterday and both Sarah and I are coming down with bad colds. It was going around at her house and at the kids. We did a quick WO. Not much to write about. Kind of going through the motions, but wanted to get some work in.
Nutrition/Weight:
I weighed 183.2 this morning. Partially explains why pull-ups were pretty tough this morning! Yikes.
(70#DBInc)9,8,8
(Pullup)2x8
(120#Shldr)2x8
(InvertRow)3x15
(120#Rope)2x12
(60#EZCurl)10,30Hx10
(Abs)2x15
(Band)2x15
(Crunch)2x12
33 + 10 = 43 mins
Drove home from NOVA yesterday and both Sarah and I are coming down with bad colds. It was going around at her house and at the kids. We did a quick WO. Not much to write about. Kind of going through the motions, but wanted to get some work in.
Nutrition/Weight:
I weighed 183.2 this morning. Partially explains why pull-ups were pretty tough this morning! Yikes.
Subscribe to:
Posts (Atom)