Workout: Garage Gym
(115#OHP)7,5,105x6,6,5+50x6
(70#DBInc)6,60x8,8,7
(30#IncFly)10,25x10
(35#Crunch)2x12
(30#DBSkulls)14,10
(Crunch)2x15
(15#LDelt)2x12
45 + 10 = 55 mins
Push day started with OHP for 5 sets, plus a drop set after the last set. Good work. Then we did DB incline. I was hoping to stick with 70's, but dropped to 60's after the first set. Then we did incline fly's with weighted crunches. Finished up with dumbbell skull crushers, crunches and lateral raises (thumbs up). Solid push WO.
Nutrition/Weight:
I weighed 173.4 this morning. Surprised my weight was lower than yesterday.
Friday, August 31, 2018
Thu 8/30 - Pull Day
Workout: Garage Gym
(165#BOR)10,10,10,8
(Pullups)11,7,7
(135#Row)2x10
(Abs)2x15
(15#Curl)2x15
(10#SupermanDelt)2x10
(Crunch)2x20
(Band)2x15
41 + 7 = 48 mins
Started with bent over rows for 4 good sets. Really enjoying this exercise. Then we did pull-ups. First set was great and then I hit a wall. Moving quickly today with about 2 mins rest between sets. Then we did 2 sets of "standing" BOR with abs. Essentially, BOR but not off the floor in a more upright position, elbows in tight. Then we did curls, lying face down on the incline, curling with elbows as far forward as possible, superman rear delt fly's and crunches. Finished up with some band pulls.
Nutrition/Weight:
I weighed 173.6 this morning.
(165#BOR)10,10,10,8
(Pullups)11,7,7
(135#Row)2x10
(Abs)2x15
(15#Curl)2x15
(10#SupermanDelt)2x10
(Crunch)2x20
(Band)2x15
41 + 7 = 48 mins
Started with bent over rows for 4 good sets. Really enjoying this exercise. Then we did pull-ups. First set was great and then I hit a wall. Moving quickly today with about 2 mins rest between sets. Then we did 2 sets of "standing" BOR with abs. Essentially, BOR but not off the floor in a more upright position, elbows in tight. Then we did curls, lying face down on the incline, curling with elbows as far forward as possible, superman rear delt fly's and crunches. Finished up with some band pulls.
Nutrition/Weight:
I weighed 173.6 this morning.
Tuesday, August 28, 2018
Tue 8/28 - Upper
Workout: Garage Gym
(165#Inc)8,7,7,5
(Pullups)11,11,9,8
(95#OHP)8,6,6
(135#BOR)3x10
(30#Skulls)12,10
(35#Curl)10,30x10
(Crunch)2x20
(Band)2x15
(20#LDelt)2x10
(Crunch)2x20
51 + 9 = 60 mins
Upper day today. Started with barbell incline and pull-ups. Incline was pretty good. First two sets were clean, last 2 sets I got a slight assist on last rep of both. A few more reps than last WO at this weight. Feel like I'm getting more comfortable with this movement and am better able to push hard reps. Hoping shoulder cooperates. I've been doing more warmup and prehab exercises. Pullups were decent. Next we did overhead press and bent over rows. OHP got hard quickly. I did rows a little more upright today, not off the floor.
Then we did accessory work. DB skulls, curls and crunches, 2 sets each. Then band pulls, lateral delt raises (with thumbs facing UP - better for shoulders) and crunches. Solid WO.
Nutrition/Weight:
I weighed 176.2 this morning. Still carrying some water from lots of carbs while backpacking this weekend. Going to try stay away from so much of a cyclical diet and try to maintain more steady close to maintenance or slightly above.
(165#Inc)8,7,7,5
(Pullups)11,11,9,8
(95#OHP)8,6,6
(135#BOR)3x10
(30#Skulls)12,10
(35#Curl)10,30x10
(Crunch)2x20
(Band)2x15
(20#LDelt)2x10
(Crunch)2x20
51 + 9 = 60 mins
Upper day today. Started with barbell incline and pull-ups. Incline was pretty good. First two sets were clean, last 2 sets I got a slight assist on last rep of both. A few more reps than last WO at this weight. Feel like I'm getting more comfortable with this movement and am better able to push hard reps. Hoping shoulder cooperates. I've been doing more warmup and prehab exercises. Pullups were decent. Next we did overhead press and bent over rows. OHP got hard quickly. I did rows a little more upright today, not off the floor.
Then we did accessory work. DB skulls, curls and crunches, 2 sets each. Then band pulls, lateral delt raises (with thumbs facing UP - better for shoulders) and crunches. Solid WO.
Nutrition/Weight:
I weighed 176.2 this morning. Still carrying some water from lots of carbs while backpacking this weekend. Going to try stay away from so much of a cyclical diet and try to maintain more steady close to maintenance or slightly above.
Sat/Sun 8/25-26 - Backpacking in the Great Smoky Mountain National Park
Saturday, 8/25/18
Since Salem is at the trainer this weekend, we decided to go to the GSMNP for some backpacking. We camped at site #50 near Smokemont on Saturday and hiked a loop course around there. This is the first time we've hiked in the lower elevations in the Smoky's. The hike started at ~2,500 feet and climbed to a little over 5,100, then back down. About 15-16 miles. Nice campsite along the stream. We sat on a log and soaked our feet in the cold water after the hike and before eating dinner. This is the first time we didn't worry about filtering water. I'm writing this on Tuesday and feeling good, so I guess we're in the clear.
Sunday, 8/26/18
Sunday we drove to Alum Cave trailhead and hiked up to Mt. LeConte and Myrtle Point. This hike started at around 3,500 feet and topped out over 6,600 feet. Love this hike. Pretty views along the way and Mt. LeConte is just really neat. The llamas were up at the lodge today which is always neat to see. We ate lunch at Myrtle Point and took in the views, but it was a bit buggy so we didn't linger too long. Plus, we still had a 4 hour drive home and it was getting late. About 12 miles, plus the 2 miles from campsite #50 to Smokemont campground where the car was parked made it a 14 mile day and about a 30 mile weekend. Getting in shape for the October trip.
Best part of the weekend, aside from spending good quality unplugged time with Sarah, was the bear cub sighting. On the way up to Alum Cave trailhead we passed 2 cubs and a momma bear. One of the cubs was at the edge of a brush line near the road eating berries. We pulled over and watched for about 5 minutes and got some good video. Really cute and neat experience. Mom and other cub stayed up in the deep brush.
Since Salem is at the trainer this weekend, we decided to go to the GSMNP for some backpacking. We camped at site #50 near Smokemont on Saturday and hiked a loop course around there. This is the first time we've hiked in the lower elevations in the Smoky's. The hike started at ~2,500 feet and climbed to a little over 5,100, then back down. About 15-16 miles. Nice campsite along the stream. We sat on a log and soaked our feet in the cold water after the hike and before eating dinner. This is the first time we didn't worry about filtering water. I'm writing this on Tuesday and feeling good, so I guess we're in the clear.
Sunday, 8/26/18
Sunday we drove to Alum Cave trailhead and hiked up to Mt. LeConte and Myrtle Point. This hike started at around 3,500 feet and topped out over 6,600 feet. Love this hike. Pretty views along the way and Mt. LeConte is just really neat. The llamas were up at the lodge today which is always neat to see. We ate lunch at Myrtle Point and took in the views, but it was a bit buggy so we didn't linger too long. Plus, we still had a 4 hour drive home and it was getting late. About 12 miles, plus the 2 miles from campsite #50 to Smokemont campground where the car was parked made it a 14 mile day and about a 30 mile weekend. Getting in shape for the October trip.
Best part of the weekend, aside from spending good quality unplugged time with Sarah, was the bear cub sighting. On the way up to Alum Cave trailhead we passed 2 cubs and a momma bear. One of the cubs was at the edge of a brush line near the road eating berries. We pulled over and watched for about 5 minutes and got some good video. Really cute and neat experience. Mom and other cub stayed up in the deep brush.
Friday, August 24, 2018
Fri 8/24 - Pull Day
Workout: Garage Gym
(155#BOR)4x10
(Pullups)3x7
(135#StandingRow)3x10
(25#Crunch)3x12
(Band)3x15
(30#Curl)2x10
39 + 6 = 45 mins
Pull day with row focus. Started with bent over rows for 4 sets. Really felt activation in my back today. Worked hard. Explosive up and tried to control to the ground. Then I did pull-ups. I was planning on getting good sets of 8 controlled reps. After rows, 3x7 was all I could muster. Then I did standing rows. I took 20#'s off the bar and did rows in a more upright position. First set didn't feel good. Second set, better. Third set, started feeling the movement really well. I supersetted weighted crunches with these. Finished up with band pulls and 2 sets of curls. Back is going to be fatigued later and tomorrow.
Nutrition/Weight:
I weighed 176.4 this morning.
(155#BOR)4x10
(Pullups)3x7
(135#StandingRow)3x10
(25#Crunch)3x12
(Band)3x15
(30#Curl)2x10
39 + 6 = 45 mins
Pull day with row focus. Started with bent over rows for 4 sets. Really felt activation in my back today. Worked hard. Explosive up and tried to control to the ground. Then I did pull-ups. I was planning on getting good sets of 8 controlled reps. After rows, 3x7 was all I could muster. Then I did standing rows. I took 20#'s off the bar and did rows in a more upright position. First set didn't feel good. Second set, better. Third set, started feeling the movement really well. I supersetted weighted crunches with these. Finished up with band pulls and 2 sets of curls. Back is going to be fatigued later and tomorrow.
Nutrition/Weight:
I weighed 176.4 this morning.
Thursday, August 23, 2018
Thu 8/23 - Push Day
Workout: Garage Gym
(115#OHP)6,105x6,95x7,7,6
(70#DBInc)7,60x9,7,7
(20#IncFly)2x10
(35#Crunch)2x10
(30#Skulls)15,12
(Crunch)2x15
(20#LDelt)2x10
41 + 6 = 47 mins
Push day. Started with OHP this morning. Started at a heavy weight for me and dropped weight to keep in same rep range. First 2 heavier sets bothered my R shoulder a bit, but I think it was a combination of weight and not being warmed up enough. I was working out solo this morning, so I did DB incline rather than barbell. Probably a good idea to not hit a steady diet of barbell pressing anyway until I see how my shoulder handles it. Started at 70 and dropped. 4 good sets. 9 good sets of pressing. That's more volume than normal - good. Then I did incline fly's with weighted crunches. Finished up with a combination of triceps, crunches and lateral raises. Good WO.
Beautiful morning. Nice a cool in the upper 60's. I'm ready for Fall!
Nutrition/Weight:
I weighed 174.0 this morning.
(115#OHP)6,105x6,95x7,7,6
(70#DBInc)7,60x9,7,7
(20#IncFly)2x10
(35#Crunch)2x10
(30#Skulls)15,12
(Crunch)2x15
(20#LDelt)2x10
41 + 6 = 47 mins
Push day. Started with OHP this morning. Started at a heavy weight for me and dropped weight to keep in same rep range. First 2 heavier sets bothered my R shoulder a bit, but I think it was a combination of weight and not being warmed up enough. I was working out solo this morning, so I did DB incline rather than barbell. Probably a good idea to not hit a steady diet of barbell pressing anyway until I see how my shoulder handles it. Started at 70 and dropped. 4 good sets. 9 good sets of pressing. That's more volume than normal - good. Then I did incline fly's with weighted crunches. Finished up with a combination of triceps, crunches and lateral raises. Good WO.
Beautiful morning. Nice a cool in the upper 60's. I'm ready for Fall!
Nutrition/Weight:
I weighed 174.0 this morning.
Wednesday, August 22, 2018
Tue 8/21 - Pull Day
Workout: Garage Gym
(25#Pullups)8,7,7,BWx8
(155#BOR)8,8,135x10,10
(BandPull)3x15
(35#Curl)12,8,30Hx10
(25#Crunch)3x12
38 + 6 = 44 mins
Pull day started with weighted pull-ups. These were a struggle. Was hoping to get at least sets of 8 across. 3 weighted sets and 1 body weight set. Then we did bent over rows for 4 sets. Finished up with a combination of band pulls, curls and weighted crunches.
Nutrition/Weight:
I weighed 177.0 this morning. Weight will likely drop this week, but I'm trying to eat at around maintenance and see if I can add some strength over the next few months.
(25#Pullups)8,7,7,BWx8
(155#BOR)8,8,135x10,10
(BandPull)3x15
(35#Curl)12,8,30Hx10
(25#Crunch)3x12
38 + 6 = 44 mins
Pull day started with weighted pull-ups. These were a struggle. Was hoping to get at least sets of 8 across. 3 weighted sets and 1 body weight set. Then we did bent over rows for 4 sets. Finished up with a combination of band pulls, curls and weighted crunches.
Nutrition/Weight:
I weighed 177.0 this morning. Weight will likely drop this week, but I'm trying to eat at around maintenance and see if I can add some strength over the next few months.
Mon 8/20 - Push Day
Workout: Garage Gym
(165#Inc)7,6,5,5
(115#OHP)5,95x7,7
(20#IncFly)2x12
(Abs)2x15
(25#Skulls)20,12
(Crunch)2x15
40 + 8 = 48 mins
Push day, started with barbell incline. Still getting used to this movement after several years of ONLY doing DB incline. Still not quite to the point where I'm comfortable with heavier weight, but working on it. Still need to be really careful with my R shoulder. I was happy with progress today. Last WO I started with this weight and did 1 set and dropped the weight. Today I was able to keep the weight for 4 sets. Next we did overhead press. I bumped the weight for the first set, then dropped for 2 more sets. Then we did incline fly's and abs. Finished up with skulls and crunches. Good WO.
Nutrition/Weight:
I weighed 178.6 this morning. Very bloated from eating a lot over the long weekend away.
(165#Inc)7,6,5,5
(115#OHP)5,95x7,7
(20#IncFly)2x12
(Abs)2x15
(25#Skulls)20,12
(Crunch)2x15
40 + 8 = 48 mins
Push day, started with barbell incline. Still getting used to this movement after several years of ONLY doing DB incline. Still not quite to the point where I'm comfortable with heavier weight, but working on it. Still need to be really careful with my R shoulder. I was happy with progress today. Last WO I started with this weight and did 1 set and dropped the weight. Today I was able to keep the weight for 4 sets. Next we did overhead press. I bumped the weight for the first set, then dropped for 2 more sets. Then we did incline fly's and abs. Finished up with skulls and crunches. Good WO.
Nutrition/Weight:
I weighed 178.6 this morning. Very bloated from eating a lot over the long weekend away.
Sat 8/18 - Upper - Hotel at Notre Dame
Workout: Hotel Gym
(50#DBShldr)12,12,9,8
(PullDn)4x10
(50#DBInc)10,10,9
(SeatRow)3x8
(15#IncFly)2x15
(35#Curl)2x10
(35#CGInc)2x11
(15#RDelt)2x10
(15#Skulls)25,15
(ButtRaise)4x15
40 + 5 = 45 mins
The hotel had a decent gym, better than most anyway, so I got a pretty good WO in Saturday morning. DB's were limited and went up to 50#'s, so I started with shoulder press and pulldowns. Fairly short rests on everything. Then I did incline and seated rows. Next was incline fly's with curls. Then close grip incline (for triceps), rear delt fly's and butt raises (abs). Finished up with DB skulls for high reps and more butt raises. Solid WO given what was there.
Nutrition/Weight:
No weight this morning. At hotel in South Bend helping Hayden move in to Notre Dame dorm over the weekend.
(50#DBShldr)12,12,9,8
(PullDn)4x10
(50#DBInc)10,10,9
(SeatRow)3x8
(15#IncFly)2x15
(35#Curl)2x10
(35#CGInc)2x11
(15#RDelt)2x10
(15#Skulls)25,15
(ButtRaise)4x15
40 + 5 = 45 mins
The hotel had a decent gym, better than most anyway, so I got a pretty good WO in Saturday morning. DB's were limited and went up to 50#'s, so I started with shoulder press and pulldowns. Fairly short rests on everything. Then I did incline and seated rows. Next was incline fly's with curls. Then close grip incline (for triceps), rear delt fly's and butt raises (abs). Finished up with DB skulls for high reps and more butt raises. Solid WO given what was there.
Nutrition/Weight:
No weight this morning. At hotel in South Bend helping Hayden move in to Notre Dame dorm over the weekend.
Thu 8/16 - Upper
Workout: Garage Gym
(165#Inc)6,155x8,8,8
(135#BOR)4x10
(95#OHP)10,8,6
(Pullups)3x8
(30#Fly)2x10
(35#Curl)8,30Hx10
(35#Crunch)2x10
(30#Skulls)2x10
(Band)2x15
(Crunch)2x20
55 + 10 = 65 mins
Upper WO this morning. Started with barbell incline, first set of 6 reps. Dropped the weight and had 3 more good sets. Supersetted with bent over rows. Then we did overhead press with pull-ups. Faded badly on OHP. Next was fly's, curls and weighted crunches. Finished up with DB skull crushers, band pulls and crunches. Good WO, but got long for morning WO when we were pressed for time.
Nutrition/Weight:
I weighed 173.2 this morning.
(165#Inc)6,155x8,8,8
(135#BOR)4x10
(95#OHP)10,8,6
(Pullups)3x8
(30#Fly)2x10
(35#Curl)8,30Hx10
(35#Crunch)2x10
(30#Skulls)2x10
(Band)2x15
(Crunch)2x20
55 + 10 = 65 mins
Upper WO this morning. Started with barbell incline, first set of 6 reps. Dropped the weight and had 3 more good sets. Supersetted with bent over rows. Then we did overhead press with pull-ups. Faded badly on OHP. Next was fly's, curls and weighted crunches. Finished up with DB skull crushers, band pulls and crunches. Good WO, but got long for morning WO when we were pressed for time.
Nutrition/Weight:
I weighed 173.2 this morning.
Tuesday, August 14, 2018
Tue 8/14 - Upper
Workout: Garage Gym
(70#DBInc)8,8,9
(Pullups)9,9,10
(95#OHP)8,8,6
(40#SealRow)3x8
(35#IncFly)10,30x10
(Abs)2x15
(20#LDelt)2x8
(30#DBSkulls)2x11
(35#Curl)12,30Hx12
(Crunch)2x20
46 + 6 = 52 mins
Upper WO this morning. Still feeling beat up from backpacking this weekend, right shoulder has been bothering me and 35# incline warmup didn't feel easy and bothered my shoulder. Not a great sign. Didn't feel like working out this morning. Tried to get some mobility in my right shoulder, did some stretching, more warmup and got to it as best I could.
Didn't go very heavy on incline but still worked fairly hard (unfortunately) for 3 sets. Pullups were good. Explosive up and controlled down. Then we did overhead press with seal rows. OHP was decent for 3 sets.. Then we did incline fly's, abs and lateral delts. I started lateral raises with 25#'s and it was too heavy. Dropped to 20#'s and it was still too heavy today. Finished up with DB skull crushers, curls and crunches.
After the WO I put 2 bumper plates on the barbell and tried to do a few clean to snatch position. Doing any kind of Olympic movement is going to be a LONG, SLOW, humbling process. I don't have near the ability to even get into a snatch/catch position with just the bar. It's painful, awkward, and I can't even get my elbows close to the position they're supposed to be in. I need to take some video, both so I can learn from it, and hopefully get a good laugh about it at some point down the road. Going to be tough.
Nutrition/Weight:
I weighed 172.0 this morning.
(70#DBInc)8,8,9
(Pullups)9,9,10
(95#OHP)8,8,6
(40#SealRow)3x8
(35#IncFly)10,30x10
(Abs)2x15
(20#LDelt)2x8
(30#DBSkulls)2x11
(35#Curl)12,30Hx12
(Crunch)2x20
46 + 6 = 52 mins
Upper WO this morning. Still feeling beat up from backpacking this weekend, right shoulder has been bothering me and 35# incline warmup didn't feel easy and bothered my shoulder. Not a great sign. Didn't feel like working out this morning. Tried to get some mobility in my right shoulder, did some stretching, more warmup and got to it as best I could.
Didn't go very heavy on incline but still worked fairly hard (unfortunately) for 3 sets. Pullups were good. Explosive up and controlled down. Then we did overhead press with seal rows. OHP was decent for 3 sets.. Then we did incline fly's, abs and lateral delts. I started lateral raises with 25#'s and it was too heavy. Dropped to 20#'s and it was still too heavy today. Finished up with DB skull crushers, curls and crunches.
After the WO I put 2 bumper plates on the barbell and tried to do a few clean to snatch position. Doing any kind of Olympic movement is going to be a LONG, SLOW, humbling process. I don't have near the ability to even get into a snatch/catch position with just the bar. It's painful, awkward, and I can't even get my elbows close to the position they're supposed to be in. I need to take some video, both so I can learn from it, and hopefully get a good laugh about it at some point down the road. Going to be tough.
Nutrition/Weight:
I weighed 172.0 this morning.
Saturday, August 11, 2018
Fri 8/10 - Push Day
Workout: Garage Gym
(135#Inc)3x9
(95#OHP)7,7,7,6
(35#IncFly)10,30x10
(Abs)2x15
(65#Skulls)15,11
(Crunch)2x20
45 + 5 = 50 mins
Push day started with barbell incline. Did controlled reps, some were paused. Shoulder felt good. Used a bit narrower grip which I think helped. New barbell finally arrived last night and I was psyched to get to use it. I'm beginning to realize why people recommend investing in a good barbell. The one we bought is middle of the road and it makes a huge difference from the beater bar we got with iron plate set. It feels completely different in the hand. Then we did overhead press for 4 sets. Next was incline fly's with abs. Finished up with skull crushers and crunches.
Nutrition/Weight:
I weighed 170.2 this morning.
(135#Inc)3x9
(95#OHP)7,7,7,6
(35#IncFly)10,30x10
(Abs)2x15
(65#Skulls)15,11
(Crunch)2x20
45 + 5 = 50 mins
Push day started with barbell incline. Did controlled reps, some were paused. Shoulder felt good. Used a bit narrower grip which I think helped. New barbell finally arrived last night and I was psyched to get to use it. I'm beginning to realize why people recommend investing in a good barbell. The one we bought is middle of the road and it makes a huge difference from the beater bar we got with iron plate set. It feels completely different in the hand. Then we did overhead press for 4 sets. Next was incline fly's with abs. Finished up with skull crushers and crunches.
Nutrition/Weight:
I weighed 170.2 this morning.
Thursday, August 9, 2018
Thu 8/9 - Pull Day
Workout: Garage Gym
(25#Pullups)8,8,8,6
(155#BOR)3x9
(35#Curl)2x10
(40#Crunch)2x10
(15#RDelt)2x12
(Crunch)2x20
35 + 5 = 40 mins
Pull day. Started with weighted pull-ups using the new pull-up belt. It's still a bit stiff and needs to be broken in, but it's good and worked out well. Would have liked 4x8, but worked hard for the reps I got. Then I did BOR which was OK, but I lost focus and I think form got sloppy. Next I did curls with weighted crunches. Finished up with rear delt fly's and crunches. Short, but some decent pulling I guess.
Nutrition/Weight:
I weighed 169.8 this morning.
(25#Pullups)8,8,8,6
(155#BOR)3x9
(35#Curl)2x10
(40#Crunch)2x10
(15#RDelt)2x12
(Crunch)2x20
35 + 5 = 40 mins
Pull day. Started with weighted pull-ups using the new pull-up belt. It's still a bit stiff and needs to be broken in, but it's good and worked out well. Would have liked 4x8, but worked hard for the reps I got. Then I did BOR which was OK, but I lost focus and I think form got sloppy. Next I did curls with weighted crunches. Finished up with rear delt fly's and crunches. Short, but some decent pulling I guess.
Nutrition/Weight:
I weighed 169.8 this morning.
Tuesday, August 7, 2018
Sun 8/5 - Push Day
Workout: Garage Gym
(95#OHP)10,10,9,8
(115#Inc)4x10
(115#CGDecline)2x10
(35#IncFly)11,9,30x10
(30#Crunch)3x12
(30#DBSkulls)10,25x10
(Abs)2x12
63 + 7 = 70 mins
Push day today and we wanted to change things up a bit and also wanted to use the new rack. We've been doing DB Incline as the main push movement for so long, it's time to change things up a bit. I'll have to see how my shoulder holds up though. So, we started with Overhead Press for 4 sets. Felt pretty easy at first and I thought I should've gone heavier, but 3rd and 4th sets I worked hard. I expect to move up in weight as I get used to this movement again (assuming we keep doing it). Then we did barbell incline. This movement has been problematic for my right shoulder but it felt pretty good today. Weight was fairly light and I did paused reps. Going to have to be patient and increase weight slowly.
Then we did decline close grip bench. We used to do this at LA Fitness because it was the only barbell press I could do without significant pain. Unfortunately, it was quite painful on my right shoulder today. I did the first set conventional grip and the 2nd set reverse grip, hoping it would feel better. It didn't. Next we did incline fly's with weighted crunches. Finished up with some more triceps work and abs. Good WO. Loved pushing the barbell!
Nutrition/Weight:
I weighed 176.0 this morning.
(95#OHP)10,10,9,8
(115#Inc)4x10
(115#CGDecline)2x10
(35#IncFly)11,9,30x10
(30#Crunch)3x12
(30#DBSkulls)10,25x10
(Abs)2x12
63 + 7 = 70 mins
Push day today and we wanted to change things up a bit and also wanted to use the new rack. We've been doing DB Incline as the main push movement for so long, it's time to change things up a bit. I'll have to see how my shoulder holds up though. So, we started with Overhead Press for 4 sets. Felt pretty easy at first and I thought I should've gone heavier, but 3rd and 4th sets I worked hard. I expect to move up in weight as I get used to this movement again (assuming we keep doing it). Then we did barbell incline. This movement has been problematic for my right shoulder but it felt pretty good today. Weight was fairly light and I did paused reps. Going to have to be patient and increase weight slowly.
Then we did decline close grip bench. We used to do this at LA Fitness because it was the only barbell press I could do without significant pain. Unfortunately, it was quite painful on my right shoulder today. I did the first set conventional grip and the 2nd set reverse grip, hoping it would feel better. It didn't. Next we did incline fly's with weighted crunches. Finished up with some more triceps work and abs. Good WO. Loved pushing the barbell!
Nutrition/Weight:
I weighed 176.0 this morning.
Sat 8/4 - Pull Day
Workout: Garage Gym
(165#BOR)4x9
(Pullups)12,10,9
(35#Curl)9,30Hx10
(Crunch)2x20
(35#SealRow)2x10
(Crunch)2x20
(Band)2x15
45 + 5 = 50 mins
Pull day started with BOR with mix of bumper and iron plates. Bumped weight from last WO and got more reps. Felt good rowing from the floor since we have bumpers now. Pullups were really good considering we did them after 4 sets of rows. They felt good in the new rack/pull-up bar. It's a fairly thick bar (2" I believe) and I normally prefer something a bit thinner, but it felt good. It may turn out to be too thick for Sarah and we can get a 1.5" bar replacement if needed. No sway in the rack. Very solid!
Then we did curls and crunches. Next were seal rows, crunches and band pulls. Not a lot of variety in this pull WO, but solid work with rows and pull-ups.
Loving the garage gym! Have to come up with a name for it.
Nutrition/Weight:
I weighed 173.6 this morning. Went to outdoor concert at a local restaurant area this evening. There's a marble slab ice cream joint there and I couldn't resist. Got coconut ice cream with heath crunch & caramel mixed in, in a waffle bowl. Size large, because the sign said it was the best value :)
(165#BOR)4x9
(Pullups)12,10,9
(35#Curl)9,30Hx10
(Crunch)2x20
(35#SealRow)2x10
(Crunch)2x20
(Band)2x15
45 + 5 = 50 mins
Pull day started with BOR with mix of bumper and iron plates. Bumped weight from last WO and got more reps. Felt good rowing from the floor since we have bumpers now. Pullups were really good considering we did them after 4 sets of rows. They felt good in the new rack/pull-up bar. It's a fairly thick bar (2" I believe) and I normally prefer something a bit thinner, but it felt good. It may turn out to be too thick for Sarah and we can get a 1.5" bar replacement if needed. No sway in the rack. Very solid!
Then we did curls and crunches. Next were seal rows, crunches and band pulls. Not a lot of variety in this pull WO, but solid work with rows and pull-ups.
Loving the garage gym! Have to come up with a name for it.
Nutrition/Weight:
I weighed 173.6 this morning. Went to outdoor concert at a local restaurant area this evening. There's a marble slab ice cream joint there and I couldn't resist. Got coconut ice cream with heath crunch & caramel mixed in, in a waffle bowl. Size large, because the sign said it was the best value :)
Thursday, August 2, 2018
Thu 8/2 - Pull Day
Workout: Garage Gym
(155#BOR)4x8
(Pullups)10,10,8
(30#UprightRow)2x10
(65#EZBarCurl)12,30Hx10
(25#Crunch)3x10
(20#LDelt)15
(Crunch)2x20
40 + 5 = 45 mins
Pull day. Started with BOR and upped the weight 20 pounds from what I've been doing lately. Good. Then we did 3 sets of pull-ups and I was happy with 10,10,8 after BOR. Next we did DB upright rows and curls with weighted crunches. Finished up with 2 sets body weight crunches and a set of lateral raises. Good WO.
Nutrition/Weight:
I weighed 172.0 this morning. Been having some leg cramps at night the last 2 nights and I think it's from dropping a lot of water the last 3-4 days.
(155#BOR)4x8
(Pullups)10,10,8
(30#UprightRow)2x10
(65#EZBarCurl)12,30Hx10
(25#Crunch)3x10
(20#LDelt)15
(Crunch)2x20
40 + 5 = 45 mins
Pull day. Started with BOR and upped the weight 20 pounds from what I've been doing lately. Good. Then we did 3 sets of pull-ups and I was happy with 10,10,8 after BOR. Next we did DB upright rows and curls with weighted crunches. Finished up with 2 sets body weight crunches and a set of lateral raises. Good WO.
Nutrition/Weight:
I weighed 172.0 this morning. Been having some leg cramps at night the last 2 nights and I think it's from dropping a lot of water the last 3-4 days.
Wednesday, August 1, 2018
Wed 8/1 - Push Day
Workout: Garage Gym
(60#DBShldr)8,7,6,6
(70#DBInc)6,60x8,8
(30#IncFly)2x10
(70#OHTri)10,7
(35#Crunch)4x10
40 + 5 = 45 mins
Push day today. Started with shoulder press today and was pleased. Last WO I did 7,6,6,5, so I improved a couple of reps. Right shoulder didn't feel great though, and it showed on incline. For incline I started with 70#'s and only got 6 reps and almost got pinned getting DB's into place and starting first rep. Dropped to 60# DB's and even that wasn't easy. This was probably in part because of my shoulder and part because I pushed shoulder press hard. Then we did incline fly's and triceps for 2 sets each with 4 sets of abs. Decent WO.
Nutrition/Weight:
I weighed 172.2 this morning. Down from 179 Sunday.
(60#DBShldr)8,7,6,6
(70#DBInc)6,60x8,8
(30#IncFly)2x10
(70#OHTri)10,7
(35#Crunch)4x10
40 + 5 = 45 mins
Push day today. Started with shoulder press today and was pleased. Last WO I did 7,6,6,5, so I improved a couple of reps. Right shoulder didn't feel great though, and it showed on incline. For incline I started with 70#'s and only got 6 reps and almost got pinned getting DB's into place and starting first rep. Dropped to 60# DB's and even that wasn't easy. This was probably in part because of my shoulder and part because I pushed shoulder press hard. Then we did incline fly's and triceps for 2 sets each with 4 sets of abs. Decent WO.
Nutrition/Weight:
I weighed 172.2 this morning. Down from 179 Sunday.
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