Workout: Garage Gym
(60#DBShldr)7,6,6,5
(135#BOR)4x10
(70#DBInc)8,6,6+50x8
(Pullups)3x8
(30#DBSkullPress)8+8
(35#Curl)10,30Hx10
(25#LDelt)10,20x10
(Abs)2x15
(Band)2x20
(Crunch)2x15
55 + 5 = 60 mins
Back in the garage gym. Started with shoulder press today for 4 heavy sets paired with 4 sets bent over row. Need to focus on shoulders a bit more so I'll try to start with shoulders more frequently rather than always starting with incline. Then we did incline with pull-ups. Next we did skull presses with DB's and curls. Then we did lateral raises with abs and finished up with band pulls and crunches. Good WO.
Nutrition/Weight:
I weighed 178.8 this morning. Definitely bloated, but not quite as high as I thought I'd be, especially after I ate ice cream and several huge bowls of cereal last night.
Monday, July 30, 2018
Fri 7/27 - Upper - Beach Gym
Workout: Beach Gym
(75#DBInc)8,8,7
(95#T-barRow)3x9
(55#Shldr)3x9+45x8
(160#PullDn)3x8
(120#PullDn)3x10
(75#OHTri)2x10
(35#Curl)10,30Hx10
(30#Fly)2x10
(Abs)2x15
(Band)2x15
(Crunch)2x15
65 + 7 = 72 mins
2nd beach WO. Standard Upper WO. Started with incline and t-bar rows. Love t-bar rows, but I just don't have access to a machine very often. Then we did incline/shoulder press with pulldowns for 3 sets each. Then we did 3 more sets wide grip pulldowns. Next we did overhead tricep extensions with curls. Then DB fly's and abs. Finished up with band pulls and crunches. Decent WO.
Nutrition/Weight:
Definitely bloated. Mom brought down two oatmeal cakes. My favorite. I've been eating that, ice cream and cereal every evening. Delicious, but going to have a lot of work to do when I get home :/
(75#DBInc)8,8,7
(95#T-barRow)3x9
(55#Shldr)3x9+45x8
(160#PullDn)3x8
(120#PullDn)3x10
(75#OHTri)2x10
(35#Curl)10,30Hx10
(30#Fly)2x10
(Abs)2x15
(Band)2x15
(Crunch)2x15
65 + 7 = 72 mins
2nd beach WO. Standard Upper WO. Started with incline and t-bar rows. Love t-bar rows, but I just don't have access to a machine very often. Then we did incline/shoulder press with pulldowns for 3 sets each. Then we did 3 more sets wide grip pulldowns. Next we did overhead tricep extensions with curls. Then DB fly's and abs. Finished up with band pulls and crunches. Decent WO.
Nutrition/Weight:
Definitely bloated. Mom brought down two oatmeal cakes. My favorite. I've been eating that, ice cream and cereal every evening. Delicious, but going to have a lot of work to do when I get home :/
Tue 7/24 - Upper WO - Beach Gym - With Hayden!
Workout: Beach Gym
(80#DBInc)8,7,6+70x6
(PullDn)2x10
(Pullups)10,7
(50#Shldr)8,8,7
(T-BarRow)3x8
(70#OHTri)2x10
(35#Curl)10,30Hx10
(Fly)2x10
(Crunch)20,15
(15#RDelt)2x12
(Crunch)2x15
93 + 10 = 103 mins
At Myrtle Beach (Ocean Lakes) with the kids for the week. Sarah and I got Hayden to go to the gym with us this morning. He's been doing body weight WO's for a while and I wanted to teach him some basics and a good WO template so when he goes off to ND in a couple of weeks he'll have an idea of what to do in the gym.
We did a basic upper body workout and I had a great time working out with Hayden. He did really well and didn't need much help. His form was pretty good on most movements and he accepted suggestions and corrections well. With the 3 of us and some time for explanation, the WO was a bit longer than normal, but had a pretty good WO.
Nutrition/Weight:
Not weighing myself at the beach and eating much more than I should/need in the evenings. But it's vacation after all! :)
(80#DBInc)8,7,6+70x6
(PullDn)2x10
(Pullups)10,7
(50#Shldr)8,8,7
(T-BarRow)3x8
(70#OHTri)2x10
(35#Curl)10,30Hx10
(Fly)2x10
(Crunch)20,15
(15#RDelt)2x12
(Crunch)2x15
93 + 10 = 103 mins
At Myrtle Beach (Ocean Lakes) with the kids for the week. Sarah and I got Hayden to go to the gym with us this morning. He's been doing body weight WO's for a while and I wanted to teach him some basics and a good WO template so when he goes off to ND in a couple of weeks he'll have an idea of what to do in the gym.
We did a basic upper body workout and I had a great time working out with Hayden. He did really well and didn't need much help. His form was pretty good on most movements and he accepted suggestions and corrections well. With the 3 of us and some time for explanation, the WO was a bit longer than normal, but had a pretty good WO.
Nutrition/Weight:
Not weighing myself at the beach and eating much more than I should/need in the evenings. But it's vacation after all! :)
Saturday, July 21, 2018
Sat 7/21 - Upper
Workout: Garage Gym
(80#DBInc)7,6,5
(135#BOR)3x10
(60#DBInc)8,7,6+45x8
(Pullups)3x10
(65#SkullPress)12+8,9+9
(35#Curl)10,30Hx10
(30#IncFly)2x10
(40#Crunch)2x10
(15#RDelt)2x12
(Crunch)2x15
64 + 6 = 70 mins
Started with DB incline and struggled a bit. Warmups felt heavy and I think maybe the diet this week was too much. Used the new barbell and weights for the first time this morning and did bent over rows with incline. Next we raised the angle of incline and did 3 sets + a drop set with 3 sets pull-ups. For pull-ups we used one of those contraptions that attaches in a doorway. I have to ben my legs, but it was better than hanging from the rafters.
Next we did skull crushers + presses (new EZ curl bar) with DB curls. Next was incline fly's with weighted crunches and finished up with rear delt fly's and crunches. Decent WO. Time for a bit of a diet break and some down time from work.
Nutrition/Weight:
I weighed 166.8 this morning. Feeling pretty lean, but struggled a bit with this WO. I was looking at my logs from a year ago and I was doing more reps on incline with 80#DB's than I am now. That was a bit of a surprise to me, and a reminder of a reason I keep the logs around.
(80#DBInc)7,6,5
(135#BOR)3x10
(60#DBInc)8,7,6+45x8
(Pullups)3x10
(65#SkullPress)12+8,9+9
(35#Curl)10,30Hx10
(30#IncFly)2x10
(40#Crunch)2x10
(15#RDelt)2x12
(Crunch)2x15
64 + 6 = 70 mins
Started with DB incline and struggled a bit. Warmups felt heavy and I think maybe the diet this week was too much. Used the new barbell and weights for the first time this morning and did bent over rows with incline. Next we raised the angle of incline and did 3 sets + a drop set with 3 sets pull-ups. For pull-ups we used one of those contraptions that attaches in a doorway. I have to ben my legs, but it was better than hanging from the rafters.
Next we did skull crushers + presses (new EZ curl bar) with DB curls. Next was incline fly's with weighted crunches and finished up with rear delt fly's and crunches. Decent WO. Time for a bit of a diet break and some down time from work.
Nutrition/Weight:
I weighed 166.8 this morning. Feeling pretty lean, but struggled a bit with this WO. I was looking at my logs from a year ago and I was doing more reps on incline with 80#DB's than I am now. That was a bit of a surprise to me, and a reminder of a reason I keep the logs around.
Wednesday, July 18, 2018
Wed 7/18 - Upper (First WO in the garage gym!!!)
Workout: Garage Gym
(80#DBInc)7,6,6
(Pullups)3x8
(60#Shldr)7,6,6+45x8
(60#DBRow)3x8
(35#Curl)12,30Hx10
(35#DBSkullPress)8+8,30x8+10
(30#IncFly)2x10
(Band)2x15
(40#Crunch)2x10,BWx15,15
60 + 6 = 66 mins
First WO in the new garage gym. Right now we only have a bench and dumbbells from 5-80#'s. We'll be adding a few bars (olympic and curl bar), a few bumper plates, steel plates, horse stall mats and possibly a rack. We definitely need a solution for pull-ups. Holding onto the rafters is surprisingly painful on the hands. Anyway, the workout...
We started with incline and pull-up combo. I meant to have the incline at the lowest/flattest incline setting, and use 80#DB's, but it was set at a steeper angle from setup yesterday and I just didn't think to change the angle. Still used 80#DB's and didn't realize until after the first set and we stuck with it. Solid reps at a steeper angle than I've been using with heavy weights. Pull-ups were challenging. We don't have a pull-up bar yet, so we used a ladder to grab the garage rafters. It was hard on the hands so I just did sets of 8. Next we increased the angle of incline as steep as it would go and did shoulder/incline for 3 sets with a back-off set. We supersetted these with DB rows, both arms at the same time. I actually liked these quite a bit. Sarah thought they felt awkward.
Next we did curls and DB skull crushers (no bars yet) with presses. Liked these too. Burned out the triceps. Then we did incline fly's with weighted crunches. Then band pulls with body weight crunches. Good WO.
We had 2 fans going and opened the garage door to let in some air and light. Really enjoyed working out in that environment. Was nice to have the garage open to fresh air, be able to turn on our own music. Really nice, and we didn't even have to get in the car! I think this is going to be a GREAT setup once we get a few more pieces of equipment.
Nutrition/Weight:
I weighed 167.4 this morning. Feeling good, leaning out, still maintaining strength really well.
(80#DBInc)7,6,6
(Pullups)3x8
(60#Shldr)7,6,6+45x8
(60#DBRow)3x8
(35#Curl)12,30Hx10
(35#DBSkullPress)8+8,30x8+10
(30#IncFly)2x10
(Band)2x15
(40#Crunch)2x10,BWx15,15
60 + 6 = 66 mins
First WO in the new garage gym. Right now we only have a bench and dumbbells from 5-80#'s. We'll be adding a few bars (olympic and curl bar), a few bumper plates, steel plates, horse stall mats and possibly a rack. We definitely need a solution for pull-ups. Holding onto the rafters is surprisingly painful on the hands. Anyway, the workout...
We started with incline and pull-up combo. I meant to have the incline at the lowest/flattest incline setting, and use 80#DB's, but it was set at a steeper angle from setup yesterday and I just didn't think to change the angle. Still used 80#DB's and didn't realize until after the first set and we stuck with it. Solid reps at a steeper angle than I've been using with heavy weights. Pull-ups were challenging. We don't have a pull-up bar yet, so we used a ladder to grab the garage rafters. It was hard on the hands so I just did sets of 8. Next we increased the angle of incline as steep as it would go and did shoulder/incline for 3 sets with a back-off set. We supersetted these with DB rows, both arms at the same time. I actually liked these quite a bit. Sarah thought they felt awkward.
Next we did curls and DB skull crushers (no bars yet) with presses. Liked these too. Burned out the triceps. Then we did incline fly's with weighted crunches. Then band pulls with body weight crunches. Good WO.
We had 2 fans going and opened the garage door to let in some air and light. Really enjoyed working out in that environment. Was nice to have the garage open to fresh air, be able to turn on our own music. Really nice, and we didn't even have to get in the car! I think this is going to be a GREAT setup once we get a few more pieces of equipment.
Nutrition/Weight:
I weighed 167.4 this morning. Feeling good, leaning out, still maintaining strength really well.
Monday, July 16, 2018
Sun 7/15 - Upper
Workout: Snap Fitness
(80#DBInc)8,7,6
(205#PullDn)8,175x10,10
(60#Shldr)6,5,5+45x8
(InvertRow)3x10
(80#SkullPress)8+8,60x11+11
(35#Curl)10,30Hx10
(30#IncFly)8,25x10
(45#Crunch)2x10
(25#LDelt)10,20x10
(130#RDelt)12
(Crunch)2x15
60 + 6 = 66 mins
Sunday morning WO after a couple days moving to new home. Felt surprisingly good despite lots of lifting/moving, and not getting nearly enough sleep.
Started with incline and pulldown combo. Incline was pretty good but needed an assist on last rep of 3rd set. Pulldowns were good - 1 heavy set and 2 moderate. Then we did 3 heavy sets shoulder press, plus a back-off set and inverted rows. Next we did skull crushers + presses with curls. I'm really liking the "skull presses". We do skull crushers until almost failure and then do close grip press with the weight.
Next we did incline DB chest fly's with weighted crunches. Finished up with 2 sets lateral raises, 1 set rear delt fly's with 2 sets crunches. Solid WO.
Nutrition/Weight:
I weighed 172.8 this morning. Very low considering I had a huge sushi dinner last night. Very active Friday and Saturday with the move to new home, so I probably burned a ton of calories and didn't take time to eat that much other than large dinner. I weighed 167.0 Friday morning, the lowest in a long time.
(80#DBInc)8,7,6
(205#PullDn)8,175x10,10
(60#Shldr)6,5,5+45x8
(InvertRow)3x10
(80#SkullPress)8+8,60x11+11
(35#Curl)10,30Hx10
(30#IncFly)8,25x10
(45#Crunch)2x10
(25#LDelt)10,20x10
(130#RDelt)12
(Crunch)2x15
60 + 6 = 66 mins
Sunday morning WO after a couple days moving to new home. Felt surprisingly good despite lots of lifting/moving, and not getting nearly enough sleep.
Started with incline and pulldown combo. Incline was pretty good but needed an assist on last rep of 3rd set. Pulldowns were good - 1 heavy set and 2 moderate. Then we did 3 heavy sets shoulder press, plus a back-off set and inverted rows. Next we did skull crushers + presses with curls. I'm really liking the "skull presses". We do skull crushers until almost failure and then do close grip press with the weight.
Next we did incline DB chest fly's with weighted crunches. Finished up with 2 sets lateral raises, 1 set rear delt fly's with 2 sets crunches. Solid WO.
Nutrition/Weight:
I weighed 172.8 this morning. Very low considering I had a huge sushi dinner last night. Very active Friday and Saturday with the move to new home, so I probably burned a ton of calories and didn't take time to eat that much other than large dinner. I weighed 167.0 Friday morning, the lowest in a long time.
Thu 7/12 - Upper
Workout: Snap Fitness
(80#DBInc)8,6,6
(Pullups)3x10
(60#Sldr)6,55x6
(210#CableRow)2x10
(35#Curl)10,30Hx10
(130#Rope)12,9
(175#Fly)10
(130#RDelt)12
(25#LDelt)10
(40#Crunch)3x10
35 + 5 = 40 mins
Quick WO over lunch today while the packers were at the house. Started with incline and pull-up combo. Both were good. Next I did 2 sets shoulder press with standing cable rows. Rows got heavy. Then I did 2 sets triceps and biceps. Finished up with 1 set each of fly's, rear delt and lateral raises with 3 sets weighted crunches. A lot of work in 40 minutes!
Nutrition/Weight:
I weighed 168.4 this morning. Pretty good weight right now.
(80#DBInc)8,6,6
(Pullups)3x10
(60#Sldr)6,55x6
(210#CableRow)2x10
(35#Curl)10,30Hx10
(130#Rope)12,9
(175#Fly)10
(130#RDelt)12
(25#LDelt)10
(40#Crunch)3x10
35 + 5 = 40 mins
Quick WO over lunch today while the packers were at the house. Started with incline and pull-up combo. Both were good. Next I did 2 sets shoulder press with standing cable rows. Rows got heavy. Then I did 2 sets triceps and biceps. Finished up with 1 set each of fly's, rear delt and lateral raises with 3 sets weighted crunches. A lot of work in 40 minutes!
Nutrition/Weight:
I weighed 168.4 this morning. Pretty good weight right now.
Monday, July 9, 2018
Sun 7/8 - Push Day
Workout: Snap Fitness
(85#DBInc)6,80x6,6
(55#DBShldr)8,6,6,6+45x8
(20#IncFly)3x11
(80#Skulls)10+8,60x12+12
(Abs)2x20
(25#LatRaise)10,20x12
(Crunch)2x12
60 + 6 = 66 mins
Push day. Started with 85#DB's at moderate incline. Steeper incline than when I normally try to go pretty heavy. Got 6 reps on first set and then dropped to 80#DB's for the next 2 sets. Good work. Then we raised angle of incline, but not quite 90 degrees, for incline/shoulder press. 4 sets plus a drop-set.
Next we did incline DB fly's. Since we're going to be putting together a home gym in the garage of our new house, I wanted to try DB fly's (instead of cables). I hadn't done these in a long time, but we won't have access to cable machines in the garage. Went fairly light on fly's and they went well. I have some concern that these will be hard on my shoulders once I start weight progression on them.
Next we did skull crushers + press combo for 2 sets, supersetted with abs. Finished up with lateral raises and crunches. Good WO.
Nutrition/Weight:
I weighed 178.6 this morning. Very bloated after late sushi dinner last night. Two weeks to the beach. Have to pull it together for this next stretch. Going to be busy with move to the new house coming up this Friday.
(85#DBInc)6,80x6,6
(55#DBShldr)8,6,6,6+45x8
(20#IncFly)3x11
(80#Skulls)10+8,60x12+12
(Abs)2x20
(25#LatRaise)10,20x12
(Crunch)2x12
60 + 6 = 66 mins
Push day. Started with 85#DB's at moderate incline. Steeper incline than when I normally try to go pretty heavy. Got 6 reps on first set and then dropped to 80#DB's for the next 2 sets. Good work. Then we raised angle of incline, but not quite 90 degrees, for incline/shoulder press. 4 sets plus a drop-set.
Next we did incline DB fly's. Since we're going to be putting together a home gym in the garage of our new house, I wanted to try DB fly's (instead of cables). I hadn't done these in a long time, but we won't have access to cable machines in the garage. Went fairly light on fly's and they went well. I have some concern that these will be hard on my shoulders once I start weight progression on them.
Next we did skull crushers + press combo for 2 sets, supersetted with abs. Finished up with lateral raises and crunches. Good WO.
Nutrition/Weight:
I weighed 178.6 this morning. Very bloated after late sushi dinner last night. Two weeks to the beach. Have to pull it together for this next stretch. Going to be busy with move to the new house coming up this Friday.
Sat 7/7 - Pull Day
Workout: Snap Fitness
(170#BOR)4x6
(Pullups)10,10,7
(200#CableRow)2x10
(40#Crunch)2x12
(130#PullDn)2x10
(40#Crunch)2x10
(60#EZCurl)13,35x7,30Hx10
(130#RDelt)10,8,8
50 + 6 = 56 mins
Pull day. Started with bent over rows on relatively short rests (started new set every 3 mins, so 2-2.5 mins rest). Then we did body weight pull-ups. 2 sets of 10 and died on the third set. Next we did standing cable rows with weighted crunches. Then close grip pulldowns with more weighted crunches. I started pulldowns at 160#'s and it was just too heavy after rows and pull-ups. Dropped to 130#'s and still felt heavy! Finished up with 3 sets of curls and rear delt work.
Nutrition/Weight:
I weighed 171.8 this morning and feeling good. After the WO we went to the US National Whitewater center with Gregg and Hayden. Spent the day there and then went to all you can eat sushi for dinner. Weight will show it tomorrow.
(170#BOR)4x6
(Pullups)10,10,7
(200#CableRow)2x10
(40#Crunch)2x12
(130#PullDn)2x10
(40#Crunch)2x10
(60#EZCurl)13,35x7,30Hx10
(130#RDelt)10,8,8
50 + 6 = 56 mins
Pull day. Started with bent over rows on relatively short rests (started new set every 3 mins, so 2-2.5 mins rest). Then we did body weight pull-ups. 2 sets of 10 and died on the third set. Next we did standing cable rows with weighted crunches. Then close grip pulldowns with more weighted crunches. I started pulldowns at 160#'s and it was just too heavy after rows and pull-ups. Dropped to 130#'s and still felt heavy! Finished up with 3 sets of curls and rear delt work.
Nutrition/Weight:
I weighed 171.8 this morning and feeling good. After the WO we went to the US National Whitewater center with Gregg and Hayden. Spent the day there and then went to all you can eat sushi for dinner. Weight will show it tomorrow.
Thursday, July 5, 2018
Wed 7/4 - Upper - Happy Independence Day!
Workout: Snap Fitness
(75#DBInc)9,8,7
(25#Pullups)3x8
(55#DBShldr)8,6,7
(200#CableRow)3x10
(190#Fly)8,160x8
(60#Skulls)2x12+8
(60#EZCurl)12,8
(45#Crunch)2x10
(Band)2x15
(Crunch)2x15
(20#LDelt)2x10
57 + 7 = 64 mins
Upper WO this morning. We were off work for the 4th of July so we worked out in the morning and this was a harder WO than my normal mid-week evening WO.
Started with steep incline and weighted pull-ups. Incline was good, needed help on 7th rep last set. Maybe should have stopped at 6. Pullups were good, but hard. I thought I'd get more than 8 on first set with 25#'s. Next we did DB shoulder press (very steep incline, but not 90 degrees) and standing cable rows. Took a bit longer rest before 3rd set of shoulder press. Rows were good. Hadn't done these in a while and really felt them in my back the rest of the day.
Next we did skull crushes plus presses, supersetted with fly's. Skull/presses were good. Fly's were OK. I've been struggling on 2nd set even when dropping weight significantly. Then we did curls and weighted crunches. Finished up with band pulls, lateral raises and crunches. Good WO. Felt really gassed on incline/pull-up combo.
Nutrition/Weight:
I weighed 171.4 this morning. Going to be hard not to eat a lot today after hard morning WO!
(75#DBInc)9,8,7
(25#Pullups)3x8
(55#DBShldr)8,6,7
(200#CableRow)3x10
(190#Fly)8,160x8
(60#Skulls)2x12+8
(60#EZCurl)12,8
(45#Crunch)2x10
(Band)2x15
(Crunch)2x15
(20#LDelt)2x10
57 + 7 = 64 mins
Upper WO this morning. We were off work for the 4th of July so we worked out in the morning and this was a harder WO than my normal mid-week evening WO.
Started with steep incline and weighted pull-ups. Incline was good, needed help on 7th rep last set. Maybe should have stopped at 6. Pullups were good, but hard. I thought I'd get more than 8 on first set with 25#'s. Next we did DB shoulder press (very steep incline, but not 90 degrees) and standing cable rows. Took a bit longer rest before 3rd set of shoulder press. Rows were good. Hadn't done these in a while and really felt them in my back the rest of the day.
Next we did skull crushes plus presses, supersetted with fly's. Skull/presses were good. Fly's were OK. I've been struggling on 2nd set even when dropping weight significantly. Then we did curls and weighted crunches. Finished up with band pulls, lateral raises and crunches. Good WO. Felt really gassed on incline/pull-up combo.
Nutrition/Weight:
I weighed 171.4 this morning. Going to be hard not to eat a lot today after hard morning WO!
Monday, July 2, 2018
Sun 7/1 - Push Day
Workout: Snap Fitness
(85#DBInc)6,5,5
(65#DBInc)8,6,60x6,6+45x10
(45#DBShldr)2x10
(Abs)20,15
(190#Fly)8,160x8
(80#Skulls)8,60x12+4,12+4
(20#LatRaise)2x10
(Crunch)2x10
66 + 8 = 74 mins
Push day today. Felt strong during warmup, but R shoulder was a bit painful. Tried some extra warmups and mobility stuff to loosen it up. I wanted to go heavy today but wasn't sure how the shoulder would do. I did 3 sets with 85#DB's. 3rd set I almost got pinned getting them in place and this tweaked my shoulder a bit (still feeling it Monday morning). Overall I was pleased with 3 sets at this weight. Then we raised the angle of incline and got some good volume in with 4 sets plus a drop set. Rests were fairly long with the 85#DB's and fairly short once we raised the angle.
Next we did DB shoulder press with ab work. Then we did chest fly with skull crushers. Skulls was 1 heavy set and then 2 lighter sets. For the lighter sets, we did skull crushers to about failure, then did close grip bench presses with the weight. This worked the triceps REALLY hard. Liked these a lot. Finished up with lateral raises and some crunches. Excellent WO.
Nutrition/Weight:
I weighed 172.6 this morning. Not bad for a Sunday morning.
(85#DBInc)6,5,5
(65#DBInc)8,6,60x6,6+45x10
(45#DBShldr)2x10
(Abs)20,15
(190#Fly)8,160x8
(80#Skulls)8,60x12+4,12+4
(20#LatRaise)2x10
(Crunch)2x10
66 + 8 = 74 mins
Push day today. Felt strong during warmup, but R shoulder was a bit painful. Tried some extra warmups and mobility stuff to loosen it up. I wanted to go heavy today but wasn't sure how the shoulder would do. I did 3 sets with 85#DB's. 3rd set I almost got pinned getting them in place and this tweaked my shoulder a bit (still feeling it Monday morning). Overall I was pleased with 3 sets at this weight. Then we raised the angle of incline and got some good volume in with 4 sets plus a drop set. Rests were fairly long with the 85#DB's and fairly short once we raised the angle.
Next we did DB shoulder press with ab work. Then we did chest fly with skull crushers. Skulls was 1 heavy set and then 2 lighter sets. For the lighter sets, we did skull crushers to about failure, then did close grip bench presses with the weight. This worked the triceps REALLY hard. Liked these a lot. Finished up with lateral raises and some crunches. Excellent WO.
Nutrition/Weight:
I weighed 172.6 this morning. Not bad for a Sunday morning.
Sat 6/30 - Pull Day
Workout: Snap Fitness
(150#BOR)10,9,8,8
(Pullups)3x7
(45#Crunch)3x10
(35#SealRow)2x10
(CrunchTwist)2x10
(35#Curl)10,30Hx10,25Hx10
(130#RDelt)11,9
(145#PullDn)8,130x8
41 + 6 = 47 mins
Up at 3:30AM to support a work project launch. Had a break during the launch and had time for a quick WO. We did a pull WO with short rests so things got hard quickly.
We started with BOR for 4 sets. Then we did pull-ups with weighted crunches for 3 sets. Sets of 7 pull-ups was hard after BOR and short rests! Then we did seal rows and ab work. Seal rows were on the back extension machine instead of lying reversed on an incline bench (i.e., they were not chest supported). Then we did curls and rear delt fly's. Finished up with 2 sets of close grip pulldowns. These were a joke. Back and arms were fried. Barely got 8 reps with 145#"s. Dropped weight and barely got 8 more. Hard WO in short time. Felt like we were only in the gym for about 20 mins.
Got back home and finished the project release.
Nutrition/Weight:
I weighed 170.4 this morning. Feeling good.
(150#BOR)10,9,8,8
(Pullups)3x7
(45#Crunch)3x10
(35#SealRow)2x10
(CrunchTwist)2x10
(35#Curl)10,30Hx10,25Hx10
(130#RDelt)11,9
(145#PullDn)8,130x8
41 + 6 = 47 mins
Up at 3:30AM to support a work project launch. Had a break during the launch and had time for a quick WO. We did a pull WO with short rests so things got hard quickly.
We started with BOR for 4 sets. Then we did pull-ups with weighted crunches for 3 sets. Sets of 7 pull-ups was hard after BOR and short rests! Then we did seal rows and ab work. Seal rows were on the back extension machine instead of lying reversed on an incline bench (i.e., they were not chest supported). Then we did curls and rear delt fly's. Finished up with 2 sets of close grip pulldowns. These were a joke. Back and arms were fried. Barely got 8 reps with 145#"s. Dropped weight and barely got 8 more. Hard WO in short time. Felt like we were only in the gym for about 20 mins.
Got back home and finished the project release.
Nutrition/Weight:
I weighed 170.4 this morning. Feeling good.
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