Workout: Club Fitness
(70#DBInc)9,8,7
(50#SealRow)3x10
(50#DBShldr)9,8
(Pullups)2x10
(35#Curl)10,30Hx10
(75#OHTri)12,11
(40#Crunch)3x10
(Band)2x15
(Abs)2x12
39 + 6 = 45 mins
Upper WO after work. Started with steeper angle than usual incline, supersetted with seal rows. Incline felt good. Seal rows were hard. Next I did shoulder press with pull-ups. Shoulder press wasn't quite 90 degrees so there was some incline to it. Then I did a triple-set of curls, weighted crunches and overhead triceps extensions. Finished up with band pulls and abs. Short but sweet. Good work.
Nutrition/Weight:
I weighed 171.4 this morning. Feeling pretty good. Starting to cut down carbs late at night a bit.
Thursday, June 28, 2018
Monday, June 25, 2018
Sun 6/24 - Push Day - 90#DB Incline!
Workout: Snap Fitness
(90#DBInc)6,80x7,6
(65#DBInc)7,6,60x6,6+45x9
(100#Shldr)3x8
(190#Fly)10,175x8,160x9
(CrunchTwist)3x10
(80#Skulls)9,60x11,11
(CaptChair)3x10
63 + 7 = 70 mins
Push day. I'd been thinking about going heavy on incline this morning. 80#DB's are still quite heavy for me, but I control them well at this point. I could jump to 85#'s and see how that goes, but I really wanted to jump up to what I consider "Big Boy" weights starting at 90#'s. So I decided to try 90#DB's today for the first time ever, hoping it wasn't a huge mistake that would wreck my right shoulder. I was thinking I could get a couple of reps. I got the 90's in place and felt pinned for a moment, but once I got them going, I got 6 good reps! Part of me wanted to stick with 90's, but my right shoulder definitely felt that first set, so I dropped to 80#DB's for the next 2 sets. Felt good physically, felt great mentally to use 90's!
Next we raised angle of incline and did 4 more sets + a drop set for 5 total. Plenty of incline volume. Then we did shoulder press on the machine for 3 sets on short rest. Next we did chest fly's with abs. Had to drop weight on fly's each set. Chest fairly fried by this point. Finished up with skull crushers and leg raises in the Captain's Chair.
Another first! Yesterday was 45# pull-ups, today, 90#DB incline! Great back-to-back WO's. Very pleased. Normally this time of year I've been cutting fairly hard. This year, I haven't started dieting hard yet and been consistent with WO's. Despite my weight being pretty good, I'm definitely not bulking but WO's have been great. Feeling strong, looking decent.
Nutrition/Weight:
I weighed 174.0 this morning. Up from 171.4 yesterday. I'll probably start being more diligent with my diet starting Monday and get ready for summer and the beach!
(90#DBInc)6,80x7,6
(65#DBInc)7,6,60x6,6+45x9
(100#Shldr)3x8
(190#Fly)10,175x8,160x9
(CrunchTwist)3x10
(80#Skulls)9,60x11,11
(CaptChair)3x10
63 + 7 = 70 mins
Push day. I'd been thinking about going heavy on incline this morning. 80#DB's are still quite heavy for me, but I control them well at this point. I could jump to 85#'s and see how that goes, but I really wanted to jump up to what I consider "Big Boy" weights starting at 90#'s. So I decided to try 90#DB's today for the first time ever, hoping it wasn't a huge mistake that would wreck my right shoulder. I was thinking I could get a couple of reps. I got the 90's in place and felt pinned for a moment, but once I got them going, I got 6 good reps! Part of me wanted to stick with 90's, but my right shoulder definitely felt that first set, so I dropped to 80#DB's for the next 2 sets. Felt good physically, felt great mentally to use 90's!
Next we raised angle of incline and did 4 more sets + a drop set for 5 total. Plenty of incline volume. Then we did shoulder press on the machine for 3 sets on short rest. Next we did chest fly's with abs. Had to drop weight on fly's each set. Chest fairly fried by this point. Finished up with skull crushers and leg raises in the Captain's Chair.
Another first! Yesterday was 45# pull-ups, today, 90#DB incline! Great back-to-back WO's. Very pleased. Normally this time of year I've been cutting fairly hard. This year, I haven't started dieting hard yet and been consistent with WO's. Despite my weight being pretty good, I'm definitely not bulking but WO's have been great. Feeling strong, looking decent.
Nutrition/Weight:
I weighed 174.0 this morning. Up from 171.4 yesterday. I'll probably start being more diligent with my diet starting Monday and get ready for summer and the beach!
Sat 6/23 - Pull Day - 45# Weighted Pull-ups!
Workout: Snap Fitness
(45#Pullups)7,6,5,6,BWx9
(130#BOR)4x8
(145#PullDn)2x8
(40#Crunch)2x10
(45#SealRow)2x8
(40#Crunch)2x10
(35#Curl)10,30x8,Hx10
(130#RDelt)2x10
52 + 5 = 57 mins
Pull day. Last pull day I did weighted pull-ups with 35#'s and was pleased with the reps, so I decided to bump up the weight and use a 45# plate. First time I've ever done pull-ups with this much weight and I was very pleased with the reps. I thought I might get a few sets of 5. Four weighted sets and a good body weight set of 9 reps. Awesome! Next we did bent over rows and although this wasn't real heavy weight, they got tough very quickly. 4 sets of 8.
Next we did close grip pulldowns with weighted crunches. Pulldowns weren't heavy, but I barely got sets of 8 reps. Then we did seal rows with weighted crunches. Finished up with curls and rear delt fly's. Curls were a struggle after all they heavy pulling.
Great pull WO! Very pleased with this. I haven't started dieting hard at all, but my weight isn't bad and this was a great WO.
Nutrition/Weight:
I weighed 171.4 this morning.
(45#Pullups)7,6,5,6,BWx9
(130#BOR)4x8
(145#PullDn)2x8
(40#Crunch)2x10
(45#SealRow)2x8
(40#Crunch)2x10
(35#Curl)10,30x8,Hx10
(130#RDelt)2x10
52 + 5 = 57 mins
Pull day. Last pull day I did weighted pull-ups with 35#'s and was pleased with the reps, so I decided to bump up the weight and use a 45# plate. First time I've ever done pull-ups with this much weight and I was very pleased with the reps. I thought I might get a few sets of 5. Four weighted sets and a good body weight set of 9 reps. Awesome! Next we did bent over rows and although this wasn't real heavy weight, they got tough very quickly. 4 sets of 8.
Next we did close grip pulldowns with weighted crunches. Pulldowns weren't heavy, but I barely got sets of 8 reps. Then we did seal rows with weighted crunches. Finished up with curls and rear delt fly's. Curls were a struggle after all they heavy pulling.
Great pull WO! Very pleased with this. I haven't started dieting hard at all, but my weight isn't bad and this was a great WO.
Nutrition/Weight:
I weighed 171.4 this morning.
Thursday, June 21, 2018
Wed 6/20 - Upper
Workout: Snap Fitness
(75#DBInc)9,7,7
(175#PullDn)10,8,8
(120#Shldr)2x8
(45#SealRow)2x8
(190#Fly)9,8
(75#OHTri)10,8
(35#Curl)10,Hx10
(40#Crunch)2x10
(Band)2x15
(CrunchTwist)2x10
35 + 5 = 40 mins
Early morning WO, everything was shorter rests than normal due to time constraints. Started with steep angle incline with pulldowns. Incline were good controlled reps. Next we did shoulder press with seal rows. Then we did chest fly with overhead triceps extensions. Then we did curls and weighted crunches. Finished up with band pulls and crunch twists. In and out in 40 mins.
Nutrition/Weight:
I weighed 173.4 this morning.
(75#DBInc)9,7,7
(175#PullDn)10,8,8
(120#Shldr)2x8
(45#SealRow)2x8
(190#Fly)9,8
(75#OHTri)10,8
(35#Curl)10,Hx10
(40#Crunch)2x10
(Band)2x15
(CrunchTwist)2x10
35 + 5 = 40 mins
Early morning WO, everything was shorter rests than normal due to time constraints. Started with steep angle incline with pulldowns. Incline were good controlled reps. Next we did shoulder press with seal rows. Then we did chest fly with overhead triceps extensions. Then we did curls and weighted crunches. Finished up with band pulls and crunch twists. In and out in 40 mins.
Nutrition/Weight:
I weighed 173.4 this morning.
Tuesday, June 19, 2018
Sun 6/17 - Push Day
Workout: Snap Fitness
(80#DBInc)9,7,6
(65#DBInc)8,7,60x6,6,45x10
(100#Shldr)9,8,8
(80#Skulls)8,60x12,12
(40#Crunch)3x10
(190#Fly)8,160x8,8
(CrunchTwist)3x10
65 + 7 =72 mins
Push day started with DB incline for 3 heavy sets. First set was great and got 9 reps. Normally 8 is max here. I was hoping to get 8,7 on the next 2 sets but still good effort with 7,6 for reps. Then we raised angle of incline and did 4 sets + a drop set. Very good work. Then we did 3 sets shoulder press. Had to go lighter than normal after all the incline pressing. Then we did 3 sets skull crushers with weighted crunches. Started with 80#'s and it felt good for first few reps but got real hard, real quick. Finished up with chest fly's and crunch twists. After first set of fly's I dropped the weight by 30#'s and thought I'd get 10-12 reps. Chest was fried and barely got 8's. Good WO.
Nutrition/Weight:
I weighed 176.2 this morning.
(80#DBInc)9,7,6
(65#DBInc)8,7,60x6,6,45x10
(100#Shldr)9,8,8
(80#Skulls)8,60x12,12
(40#Crunch)3x10
(190#Fly)8,160x8,8
(CrunchTwist)3x10
65 + 7 =72 mins
Push day started with DB incline for 3 heavy sets. First set was great and got 9 reps. Normally 8 is max here. I was hoping to get 8,7 on the next 2 sets but still good effort with 7,6 for reps. Then we raised angle of incline and did 4 sets + a drop set. Very good work. Then we did 3 sets shoulder press. Had to go lighter than normal after all the incline pressing. Then we did 3 sets skull crushers with weighted crunches. Started with 80#'s and it felt good for first few reps but got real hard, real quick. Finished up with chest fly's and crunch twists. After first set of fly's I dropped the weight by 30#'s and thought I'd get 10-12 reps. Chest was fried and barely got 8's. Good WO.
Nutrition/Weight:
I weighed 176.2 this morning.
Sat 6/16 - Pull Day
Workout: Snap Fitness
(35#Pullups)8,8,6,BWx6
(130#BOR)4x8
(145#PullDn)9,8
(40#SealRow)2x8
(35#Curl)10,30x10,Hx10
(Abs)20,15
(130#RDelt)2x12
(Crunch)2x12
45 + 5 = 50 mins
Pull day started with weighted pull-ups. I bumped the weight to 35#'s and was pleased with 8,8,6. I did a 4th set of body weight on short rest. Then we did bent over rows. Next was a superset of close grip pulldowns with seal rows. Then curls and abs. Finished up with rear delt fly's and crunches. Very good pull WO.
Nutrition/Weight:
I weighed 172.6 this morning.
(35#Pullups)8,8,6,BWx6
(130#BOR)4x8
(145#PullDn)9,8
(40#SealRow)2x8
(35#Curl)10,30x10,Hx10
(Abs)20,15
(130#RDelt)2x12
(Crunch)2x12
45 + 5 = 50 mins
Pull day started with weighted pull-ups. I bumped the weight to 35#'s and was pleased with 8,8,6. I did a 4th set of body weight on short rest. Then we did bent over rows. Next was a superset of close grip pulldowns with seal rows. Then curls and abs. Finished up with rear delt fly's and crunches. Very good pull WO.
Nutrition/Weight:
I weighed 172.6 this morning.
Thursday, June 14, 2018
Wed 6/13 - Upper
Workout: Club Fitness
(75#DBInc)8,8,7
(50#SealRow)3x8
(60#DBInc)8,8,7
(160#PullDn)3x8
(40#Curl)7,35x10
(75#OHTri)12,9
(40#Crunch)2x10
(Band)3x15
(Abs)3x12
44 + 6 = 50 mins
Workout at Club Fitness after work. Started with incline and seal row combo. Incline was a bit tougher than I thought it would be with 75#'s considering how I've done with 80#'s lately. I upped the weight on seal rows and they were good. Then I raised the angle of incline and did 3 more sets with 3 sets pulldowns. Next I did overhead triceps extensions, DB curls and weighted crunches. The 35# DB's were all taken so I did my first set with 40's. Too heavy. Finished up with 3 sets of band pulls and abs.
Nutrition/Weight:
I weighed 172.8 this morning. After 4 days in VA for Hayden's graduation I weighed 176.4 on Monday. That's pretty good for a 4-day weekend away from home and out of normal eating routine.
(75#DBInc)8,8,7
(50#SealRow)3x8
(60#DBInc)8,8,7
(160#PullDn)3x8
(40#Curl)7,35x10
(75#OHTri)12,9
(40#Crunch)2x10
(Band)3x15
(Abs)3x12
44 + 6 = 50 mins
Workout at Club Fitness after work. Started with incline and seal row combo. Incline was a bit tougher than I thought it would be with 75#'s considering how I've done with 80#'s lately. I upped the weight on seal rows and they were good. Then I raised the angle of incline and did 3 more sets with 3 sets pulldowns. Next I did overhead triceps extensions, DB curls and weighted crunches. The 35# DB's were all taken so I did my first set with 40's. Too heavy. Finished up with 3 sets of band pulls and abs.
Nutrition/Weight:
I weighed 172.8 this morning. After 4 days in VA for Hayden's graduation I weighed 176.4 on Monday. That's pretty good for a 4-day weekend away from home and out of normal eating routine.
Monday, June 11, 2018
Sat 6/9 - Upper (Ida Lee - Leesburg)
Workout: Ida Lee
(80#DBInc)8,7,6
(Pullups)12,10,9
(60#DBInc)8,8,7,7
(45#SealRow)4x8
(80#OHTri)10,8,65x11
(35#Curl)12,Hx10,30Hx10
(15#CableFly)2x10
(30#Crunch)2x12
(15#RDelt)2x12
(Abs)2x15
64 + 6 = 70 mins
Morning WO at Ida Lee gym. Started with incline and pull-up combo. Heavy incline was decent for 3 sets. The bench was really slippery and I felt like I was going to slide off. Pullups felt good. Then we did steep angle incline with seal rows, 4 sets each. Next we did overhead triceps extensions and curls for 3 sets each. Finished up with cable fly's, rear delts and ab work. Solid WO.
Nutrition/Weight:
We're in VA for Hayden's graduation and not weighing myself. Eating healthy during the day with cheat meals here and there.
(80#DBInc)8,7,6
(Pullups)12,10,9
(60#DBInc)8,8,7,7
(45#SealRow)4x8
(80#OHTri)10,8,65x11
(35#Curl)12,Hx10,30Hx10
(15#CableFly)2x10
(30#Crunch)2x12
(15#RDelt)2x12
(Abs)2x15
64 + 6 = 70 mins
Morning WO at Ida Lee gym. Started with incline and pull-up combo. Heavy incline was decent for 3 sets. The bench was really slippery and I felt like I was going to slide off. Pullups felt good. Then we did steep angle incline with seal rows, 4 sets each. Next we did overhead triceps extensions and curls for 3 sets each. Finished up with cable fly's, rear delts and ab work. Solid WO.
Nutrition/Weight:
We're in VA for Hayden's graduation and not weighing myself. Eating healthy during the day with cheat meals here and there.
Wednesday, June 6, 2018
Wed 6/6 - Upper (early AM WO)
Workout: Snap Fitness
(75#DBInc)8,8,7
(Pullups)3x10
(130#Shldr)2x8
(40#SealRow)2x10
(35#Curl)10,Hx10
(120#Rope)10,9
(30#Crunch)2x10
(145#RDelt)10,130x10
(190#Fly)11
(Crunch)2x15
35 + 6 = 41 mins
Woke up at 4am for early morning workout. Had to be in and out fairly quickly. Steep angle incline supersetted with pull-ups, fairly short rests. First 2 sets of incline felt great. 3rd set got really hard. I was expecting 3x8 to be a fairly moderate effort. Pull-ups felt good. Next we did shoulder press with seal rows. Then curls and rope extensions. Finished up with abs, rear delts and a set of flys. Short but sweet. Good work in 40 minutes.
Nutrition/Weight:
I weighed 174.4 this morning.
(75#DBInc)8,8,7
(Pullups)3x10
(130#Shldr)2x8
(40#SealRow)2x10
(35#Curl)10,Hx10
(120#Rope)10,9
(30#Crunch)2x10
(145#RDelt)10,130x10
(190#Fly)11
(Crunch)2x15
35 + 6 = 41 mins
Woke up at 4am for early morning workout. Had to be in and out fairly quickly. Steep angle incline supersetted with pull-ups, fairly short rests. First 2 sets of incline felt great. 3rd set got really hard. I was expecting 3x8 to be a fairly moderate effort. Pull-ups felt good. Next we did shoulder press with seal rows. Then curls and rope extensions. Finished up with abs, rear delts and a set of flys. Short but sweet. Good work in 40 minutes.
Nutrition/Weight:
I weighed 174.4 this morning.
Monday, June 4, 2018
Sun 6/3 - Upper
Workout: Snap Fitness
(80#DBInc)8,8,6,5
(180#PullDn)9,9,8,8
(60#DBInc)3x8
(40#SealRow)3x10
(190#Fly)10,175x8,160x8
(80#Skulls)8,60x12,10
(80#EZCurl)10,30Hx10
(145#RDelt)10,130x10
(Crunch)3x20
63 + 7 = 70 mins
Woke up a bit stiff and worn out from the hike yesterday. Warmups felt pretty good and we went at it. Started with incline and pulldowns. Incline was pretty good and I'm glad I stuck with 80#DB's for all 4 sets even though reps dropped. I did pulldowns instead of pull-ups to give my elbows a bit of a break. Hiking with a heavy pack also leaves my lower back fatigued, so figured it could use the break too. I did 2 sets wide grip and 2 sets close grip with the v-bar handle. Then we raised the angle of incline and did 3 sets paired with 3 sets Seal Rows. I was pleased with steep incline because I've only been able to get 7's on these recently.
Then we did chest fly with skull crushers. 80# skulls felt too heavy today and is hard on the elbows, so I dropped weight and they felt good. Fly's were good but my chest was fatigued so I dropped weight each set. We finished up with curls, rear delts and crunches. I did a heavy set of EZ bar curls and it felt good. Need to remember to push the weight here at least occasionally. Solid work today.
Nutrition/Weight:
I weighed 177.0 this morning. At a lot after 13 mile hike yesterday. Mamacita's Taco Temple in Asheville after the hike and then various goodies and cereal later last night.
(80#DBInc)8,8,6,5
(180#PullDn)9,9,8,8
(60#DBInc)3x8
(40#SealRow)3x10
(190#Fly)10,175x8,160x8
(80#Skulls)8,60x12,10
(80#EZCurl)10,30Hx10
(145#RDelt)10,130x10
(Crunch)3x20
63 + 7 = 70 mins
Woke up a bit stiff and worn out from the hike yesterday. Warmups felt pretty good and we went at it. Started with incline and pulldowns. Incline was pretty good and I'm glad I stuck with 80#DB's for all 4 sets even though reps dropped. I did pulldowns instead of pull-ups to give my elbows a bit of a break. Hiking with a heavy pack also leaves my lower back fatigued, so figured it could use the break too. I did 2 sets wide grip and 2 sets close grip with the v-bar handle. Then we raised the angle of incline and did 3 sets paired with 3 sets Seal Rows. I was pleased with steep incline because I've only been able to get 7's on these recently.
Then we did chest fly with skull crushers. 80# skulls felt too heavy today and is hard on the elbows, so I dropped weight and they felt good. Fly's were good but my chest was fatigued so I dropped weight each set. We finished up with curls, rear delts and crunches. I did a heavy set of EZ bar curls and it felt good. Need to remember to push the weight here at least occasionally. Solid work today.
Nutrition/Weight:
I weighed 177.0 this morning. At a lot after 13 mile hike yesterday. Mamacita's Taco Temple in Asheville after the hike and then various goodies and cereal later last night.
Sat 6/2 - Mountains to Sea Hike
We wanted to do an overnight backpacking trip and the weather was looking dicey all weekend with fairly high potential for thunderstorms. We were looking West, South, North for a place with least likelihood of storms. Everything within 4-hour drive was stuck at 50% chance of thunderstorms.
So, with the weather in mind, we decided to pick a place as close as we could. We found a trailhead to the Mountains to Sea trail near Asheville. About a 2-hour drive away. We hiked out 3-3.5 hours and stopped for lunch. It was hot and HUMID and fairly buggy. We were talking about the rest of the hike and day and figured we'd get to a campsite by 4pm. There weren't any views, so we'd be sitting around in the humidity, buggy, nor view woods until dark.
Enter talk of Mamacita's Taco Temple and the decision was easy. We'd hike back to the car and go to our favorite taco joint in Asheville and then drive home. This would give us Sunday to go to the gym, do laundry, start organizing house for move.
It turned out to be a good decision on several fronts. Biggest reason was shortly after we finished dinner, they skies opened up with a downpour and thunderstorm. Salem is really skittish about storms and I think she would have freaked out on the trail. On our hike out there we could hear some gunfire at a nearby shooting range and Salem got really scared. We had to put her on-leash because she kept trying to hide in bushes, under logs, anywhere she could find. It was sad, frustrating, funny all at the same time.
Anyway, all-in-all a pretty good day. The trail surface on this section of MTS was smooth, really great for hiking. The downsides were no views and much of the trail was close to the Blue Ridge Parkway so there was quite a bit of traffic noise at times. Wouldn't do this one again even though we enjoyed the day.
6.5 hours, about 13 miles for the day.
So, with the weather in mind, we decided to pick a place as close as we could. We found a trailhead to the Mountains to Sea trail near Asheville. About a 2-hour drive away. We hiked out 3-3.5 hours and stopped for lunch. It was hot and HUMID and fairly buggy. We were talking about the rest of the hike and day and figured we'd get to a campsite by 4pm. There weren't any views, so we'd be sitting around in the humidity, buggy, nor view woods until dark.
Enter talk of Mamacita's Taco Temple and the decision was easy. We'd hike back to the car and go to our favorite taco joint in Asheville and then drive home. This would give us Sunday to go to the gym, do laundry, start organizing house for move.
It turned out to be a good decision on several fronts. Biggest reason was shortly after we finished dinner, they skies opened up with a downpour and thunderstorm. Salem is really skittish about storms and I think she would have freaked out on the trail. On our hike out there we could hear some gunfire at a nearby shooting range and Salem got really scared. We had to put her on-leash because she kept trying to hide in bushes, under logs, anywhere she could find. It was sad, frustrating, funny all at the same time.
Anyway, all-in-all a pretty good day. The trail surface on this section of MTS was smooth, really great for hiking. The downsides were no views and much of the trail was close to the Blue Ridge Parkway so there was quite a bit of traffic noise at times. Wouldn't do this one again even though we enjoyed the day.
6.5 hours, about 13 miles for the day.
Subscribe to:
Posts (Atom)