Sat 2/24 - Upper (Ida Lee gym in Leesburg)

Workout: Ida Lee
(80#DBInc)8,6,70x8,7
(Pullups)13,11
(160#PullDn)2x8
(50#DBShldr)3x10
(140#SeatRow)3x8
(40#HCurl)8,35Hx8
(CaptChair)2x12
(50#Pullover)3x10
(CrunchTwist)3x10
(80#OHTri)10,9,65x9
(15#RDelt)3x12

76 + 10 = 86 mins

WO in Leesburg at Ida Lee gym. Started with DB Incline for 4 sets and 2 sets pull-ups and 2 sets pulldowns. Incline was pretty good, last 2 sets were all paused reps. Pullups were good. Next we did shoulder press with seated rows. Then we did hammer curls and leg raises in the captain's chair.  The gym was too busy to do cable fly's, so we did pullovers with abs. Hadn't done pullovers in a very long time and they were a nice change up.  Finished up with triceps and rear delt fly's.  Good WO.


Nutrition/Weight:
No scale to weigh myself this morning.

Wed 2/21 - Upper

Workout: Snap Fitness
(75#DBInc)3x8
(Pullups)3x10
(60#DBInc)2x8
(145#Row)2x8
(145#RDelt)2x9
(35#HCurl)10
(130#Rope)10

25 + 8 = 33 mins

Quick WO after work. Started with incline and while this wasn't to failure, it seemed harder than it should've. Mainly with my R shoulder I think. Pullups were great with 3x10. First 2 sets felt really easy and fluid. 3rd set I worked a bit for the last 1-2 reps but felt really good. Then I raised angle of incline and did 2 more sets of incline on fairly short rest. These were more work than I expected. I supersetted seated rows with these and they were OK. Really don't like the seated row machine at this gym. Finished up with 2 sets rear delt fly's and a set of curls and rope extensions. I did some abs in the morning so I skipped that during the WO.

Nutrition/Weight:
I weighed 175.4 this morning.

Sat 2/17 - Upper

Workout: Snap Fitness
(80#DBInc)8,7,6
(25#Pullups)10,8,7
(60#DBInc)8,8,7
(210#SeatRow)3x10
(120#Shldr)2x8
(CaptChair)2x12
(185#Fly)10,8
(20#Crunch)2x10
(80#Skulls)10,8+40x10
(CrunchTwist)2x10
(60#EZCurl)13,30Hx10
(145#RDelt)2x10

66 + 10 = 76 mins

Upper WO this morning. Started with DB incline and weighted pull-ups Both were pretty good. Happy that my R shoulder held up to 3 incline sets at 80#'s and I didn't have to drop weight.  Then we raised the angle of incline further and did 3 more sets with seated cable rows. Incline here were mostly paused reps. Felt good.  Then we did shoulder press and leg raises in the captain's chair. Good WO so far.

Then we did chest fly's with weighted crunches. I bumped the weight on fly's and felt good. Next was 2 sets heavy skulls + a drop set mixed with crunch twists. Finished up with combination of curls and rear delt fly's.  Good WO.

Nutrition/Weight:
I weighed 178.0 this morning.

Thu 2/15 - Upper

Workout: Snap Fitness
(75#DBInc)2x8
(Pullups)2x10
(50#DBShldr)10
(160#SeatRow)8
(75#OHTri)10
(35#HCurl)10

15 + 5 = 20 mins

Very quick upper WO after work. Didn't want to do much because I'll be working out hard Sat/Sun.

Nutrition/Weight:
I weighed 179.0 this morning.

Sun 2/11 - Push Day

Workout: Snap Fitness
(80#DBInc)9,75x8,6
(65#DBInc)6,60x8
(120#Shldr)3x8
(Abs)17,15,13
(175#Fly)2x10
(130#Rope)11,9

33 + 7 = 40 mins

Push day - started with incline. First set with 80#DB's was very good. Dropped weight or next 2 sets because we were going with moderate rests and I didn't know if my R shoulder was going to like another set with 80's. Good 2nd set, kind of died 3rd set. Then we raised angle of incline further and did 2 more sets. First set with 65#'s was a little too heavy on shorter rests.  Good work on incline.

Then we did 3 sets of shoulder press with abs.  Then fly's and rope extensions.  Not long, but some decent work.

Nutrition/Weight:
I weighed 178.2 this morning.

Sat 2/10 - Pull Day

Workout: Snap Fitness
(25#Pullups)10,9
(125#BOR)2x8
(145#PullDn)9,8
(InvertRow)2x8
(35#HCurl)10,30x10,20x10
(CaptChair)2x12
(145#RDelt)12,11
(CurnchTwist)2x10
(Band)2x15

35 + 5 = 40 mins

Pull day - started with weighted pull-ups. Last week I went 10,7 (died 2nd set). Today I went 10,9. Next we did bent over rows. I hadn't done these in a while (used to be a staple) and I liked them, but I think they showed me my lower back is a weak point. Need to start adding some back extensions, or keep BOR's in rotation more frequently.

Next we did close grip pulldowns and then inverted rows. These were done with fairly short rests and were tough.  Next we did curls and leg raises in the captain's chair. Curls were hammer curls and the 2nd set was followed immediately with a drop-set. Then we did rear delt fly's with crunch twists. Finished up with band pulls.

Nutrition/Weight:
I weighed 176.8 this morning.

Wed 2/7 - Upper

Workout: Snap Fitness
(75#DBInc)10,8,8
(Pullups)3x10
(130#Shldr)2x8
(145#SeatRow)2x8
(175#Fly)10,9
(80#OHTri)11,9
(35HCurl)10,30x10
(CaptChair)2x10
(145#RDelt)12,10
(CrunchTwist)2x10

41 + 9 = 50 mins

Upper WO after work today. Didn't want to go real heavy today or to failure, especially on incline because my R shoulder has been bothersome. I should've gone a bit lighter than 75#DB's, and/or stopped a rep short on 1 or 2 of the sets. I supersetted incline with pull-ups and did 3x10 that felt good. Then I did shoulder press with seated rows. Went to about failure on 2nd set of shoulders, and shouldn't have.  Next I did fly's and try's.  Both were really good. Then hammer curls with leg raises in the captain's chair. Finished with rear delt fly's and crunch twists. Went heavier than normal on rear delt fly's and felt good.  Decent WO.  Should've gone lighter on the pressing to give me better chance at a good WO this weekend. We'll see how it works out.

Nutrition/Weight:
I weighed 180.4 this morning. Weight still fairly high after my indulgence this weekend preparing for the biggest loser weigh-in on Monday.

Sun 2/4 - Push Day

Workout: Snap Fitness
(80#DBInc)9,6,75x7
(65#DBInc)6,60x6,6
(140#Shldr)6,120x7,7
(175#Fly)10.9.8
(CaptChair)3x10
(80#OHTri)10,9,8
(CrunchTwist)3x10

48 + 10 = 58 mins

Push day. Felt a little beat up from WO yesterday. Started with DB incline and first set was great with 9 reps. 2nd set I go pinned getting DB's into place and had to drop them. Tried again and got 6 reps on 2nd set, dropped to 75#'s and got 7.  Then we raised the angle of incline and idd 3 more sets with fairly short rests. Felt heavy.

Next was shoulder press on the machine. Bumped weight to 140#'s and got 6 reps. Dropped weight for 2 more sets.  Bumped the weight for fly's and they felt good. Getting stronger here. 3 good sets, supersetted with leg raises in the captain's chair. Finished up with 3 good sets of heavy overhead tricep extensions and crunch twists.  Solid WO. A bit disappointed in incline after such a good start. 

Nutrition/Weight:
I weighed 181.0 this morning.  Biggest loser weigh in at work tomorrow morning. 

Sat 2/3 - Pull Day

Workout: Snap Fitness
(25#Pullups)10,7,BWx11
(80#DBRow)8,70x8,8
(135#PullDn)2x8
(200#SeatRow)2x11
(Curl)35Hx10,30Hx8,30x8
(Abs)2x18
(130#RDelt)2x12
(CrunchTwist)2x10

43 + 7 = 50 mins

Pull day today. Started with weighted pull-ups. Great first set, 2nd set I thought I was going to get 8, but didn't quite get it. Then a set of body weight. Very good. Then we did dumbbell rows. 80#'s turned out to be too heavy after pull-ups. Dropped to 70#'s for 2 more sets. Then we did close grip pulldowns and seated cable rows. Good pulling volume. Then we did a mix of curls and abs, finished up with rear delt fly's and crunch twists.  Very solid pull day.

Nutrition/Weight:
I weighed 178.8 this morning.

Wed 1/31 - Upper

Workout: Club Fitness
(75#DBInc)8,8,65x8,8
(75#DBRow)4x8
(140#PullDn)3x8
(70#Shldr)3x8
(75#OHTri)2x12
(Abs)17,15
(35#HCurl)10,30x10
(CrunchTwist)2x10
(Band)2x15
(110#Fly)2x10

46 + 10 = 56 mins

WO after work tonight. Started with incline and DB rows. Two sets incline and R shoulder wasn't feeling great. Thought this would've felt easy considering how well incline has been going lately.  Raised angle of incline and did 2 more sets and these felt better on my shoulder. Didn't want to go too heavy tonight anyway so that maybe I can go heavy this weekend, depending on how shoulder feels. I did rows instead of pull-ups to change things up, and because I've been neglecting rows and they've only been a secondary movement for months.  Next I did pulldowns and machine shoulder press. Both these were fine.

Then I did overhead triceps extensions and abs.  Then I did hammer curls with crunch twists. The latter felt good and I should do them more often. Finished up with band pulls and machine fly's. R shoulder didn't like these much either. Decent WO.

Nutrition/Weight:
I weighed 179.2 this morning. Biggest loser contest starts Monday at work.  This weekend could get a bit out of control.