Workout: Garage Gym
(145#Inc)8,135x8,8
(Pullups)8,8,8
(50#DBInc)10,9
(80#Tbar)2x10
(30#Skulls)12
(30#Curl)10
(Band)2x12
(Crunch)3x10
30 + 6 = 36 mins
Upper WO this morning. Didn't have a lot of time, so we moved through this WO fairly quickly. Weights weren't real heavy, but tried to concentrate on controlled and paused reps and not locking out to maintain muscle tension throughout the movements. So, lighter weights still got fairly difficult each set. Stayed away from failure during each set. Good amount of work in 30 minutes.
Nutrition/Weight:
I weighed 173.6 this morning.
Wednesday, September 26, 2018
Monday, September 24, 2018
Sun 9/23 - Pull Day
Workout: Garage Gym
(Pullups)13,8,7,6
(70#T-Bar)4x8
(35#SealRow)10,30x10,10
(Abs)3x10
(30#Curl)10,25x11
(Band)2x12
38 + 10 = 48 mins
Pull Day. Started with pull-ups on 2 mins rest (shorter than normal), controlled reps, strict form. First set was really good, then with short(ish) rests, reps dropped and I worked hard for the last 3 sets. Then we did t-bar rows for 4 sets. All reps were paused for a few seconds at contraction. Then we did seal rows with crunches. Finished up with curls and band pulls. Good pull day.
Nutrition/Weight:
I weighed 177.6 this morning.
(Pullups)13,8,7,6
(70#T-Bar)4x8
(35#SealRow)10,30x10,10
(Abs)3x10
(30#Curl)10,25x11
(Band)2x12
38 + 10 = 48 mins
Pull Day. Started with pull-ups on 2 mins rest (shorter than normal), controlled reps, strict form. First set was really good, then with short(ish) rests, reps dropped and I worked hard for the last 3 sets. Then we did t-bar rows for 4 sets. All reps were paused for a few seconds at contraction. Then we did seal rows with crunches. Finished up with curls and band pulls. Good pull day.
Nutrition/Weight:
I weighed 177.6 this morning.
Sat 9/22 - Push Day
Took this entire week off to rest a really sore trap muscle. I've been massaging it and there's still a large knot in it, but it's not painful any longer.
Workout: Garage Gym
(165#Inc)8,6,145x8,6,135x6
(95#OHP)6,85x7,7
(50#DBInc)8,8,45x9
(20#IncFly)2x11
(35#Skulls)12,30x8
(30#Crunch)10,10,BWx8,8
50 + 10 = 60 mins
Push day. My trap finally started feeling better after a week of resting it. Started with incline for 5 sets. Controlled paused reps and adjusted weight to stay in 6-8 rep range. Then we did OHP for 3 sets. Then 3 sets of dumbbell incline (2 sets + 1 drop set) with weighted crunches. Then skulls and crunches. I was a little frustrated with incline, but trying to remind myself that I'm focusing on pec contraction and form, not the amount of weight I'm moving. As I write this, my pecs are still sore from this WO.
Nutrition/Weight:
I weighed 172.4 this morning.
Workout: Garage Gym
(165#Inc)8,6,145x8,6,135x6
(95#OHP)6,85x7,7
(50#DBInc)8,8,45x9
(20#IncFly)2x11
(35#Skulls)12,30x8
(30#Crunch)10,10,BWx8,8
50 + 10 = 60 mins
Push day. My trap finally started feeling better after a week of resting it. Started with incline for 5 sets. Controlled paused reps and adjusted weight to stay in 6-8 rep range. Then we did OHP for 3 sets. Then 3 sets of dumbbell incline (2 sets + 1 drop set) with weighted crunches. Then skulls and crunches. I was a little frustrated with incline, but trying to remind myself that I'm focusing on pec contraction and form, not the amount of weight I'm moving. As I write this, my pecs are still sore from this WO.
Nutrition/Weight:
I weighed 172.4 this morning.
Monday, September 17, 2018
Sun 9/16 - Pull Day - Hurricane Florence WO #2
Workout: Garage Gym
(105T-BarRow)5x9,60x10,10
(Pullups)10,8,6,5
(30#Curl)8,25x10
(10#Superman)2x10
(Crunch-hold)2x6
(35#SealRow)2x10
(Crunch)2x10
55 + 8 = 63 mins
Pull day. Water was on the rise today, and would continue to rise until after 8PM. By 9PM the rain stopped and the water started to recede.
Started with T-bar rows. 5 good working sets plus 2 back-off sets. Then 4 sets of pull-ups. All controlled with good form. Then we did curls, superman's and crunch-holds. Finished up with seal rows and crunches. Good WO.
Nutrition/Weight:
I weighed 176.2 this morning.
(105T-BarRow)5x9,60x10,10
(Pullups)10,8,6,5
(30#Curl)8,25x10
(10#Superman)2x10
(Crunch-hold)2x6
(35#SealRow)2x10
(Crunch)2x10
55 + 8 = 63 mins
Pull day. Water was on the rise today, and would continue to rise until after 8PM. By 9PM the rain stopped and the water started to recede.
Started with T-bar rows. 5 good working sets plus 2 back-off sets. Then 4 sets of pull-ups. All controlled with good form. Then we did curls, superman's and crunch-holds. Finished up with seal rows and crunches. Good WO.
Nutrition/Weight:
I weighed 176.2 this morning.
Sat 9/15 - Push Day - Hurricane Florence
Workout: Garage Gym
(155#Inc)8,8,7,135x9,7,7,6
(85#OHP)8,75x8,8,8
(20#IncFly)3x10
(Crunch)3x15
(35#Skulls)12,30x12
(15#LDelt)2x12
(Crunch)2x6
60 + 8 = 68 mins
Push day started with barbell incline. Controlled reps focusing on pec contraction. 3 sets at 155 and 4 more sets at 135. Then we did 4 sets overhead press. Next was incline fly's and crunches. Finished up with DB skull crushers, lateral raises and crunches (with holds at contraction).
Per-hurricane Florence workout. We were nervous about the garage/gym flooding from the hurricane. Fortunately, although the water got a little too close for comfort, we stayed dry. Some of our neighbors did not, unfortunately.
Nutrition/Weight:
I weighed 173.6 this morning.
(155#Inc)8,8,7,135x9,7,7,6
(85#OHP)8,75x8,8,8
(20#IncFly)3x10
(Crunch)3x15
(35#Skulls)12,30x12
(15#LDelt)2x12
(Crunch)2x6
60 + 8 = 68 mins
Push day started with barbell incline. Controlled reps focusing on pec contraction. 3 sets at 155 and 4 more sets at 135. Then we did 4 sets overhead press. Next was incline fly's and crunches. Finished up with DB skull crushers, lateral raises and crunches (with holds at contraction).
Per-hurricane Florence workout. We were nervous about the garage/gym flooding from the hurricane. Fortunately, although the water got a little too close for comfort, we stayed dry. Some of our neighbors did not, unfortunately.
Nutrition/Weight:
I weighed 173.6 this morning.
Wednesday, September 12, 2018
Wed 9/12 - Upper
Workout: Garage Gym
(165#Inc)8,145x8,8
(Pullups)3x8
(85#OHP)2x8
(80#T-Bar)2x10
(35#Curl)8,30Hx10
(30#Skulls)13,9
(35#Crunch)2x10
(Band)2x15
(Crunch)2x15
38 + 7 = 45 mins
Started with barbell incline and pull-ups combo. First set was decent, but I wanted to do paused reps and not lock out on the top, keeping tension on the pecs throughout the movement. I don't think I could've done that with 165#'s for 3 sets so I dropped the weight for the next 2 sets. Worked hard and pecs were lit up. Pull-ups were strict form and controlled on the way down. Very good. Then we did OHP and T-bar rows for 2 sets. Meat of the WO done and we had limited time this morning.
Then we did curls, skulls and weighted crunches. Finished up with band pulls and crunches. Good work in short time.
Nutrition/Weight:
I weighed 173.4 this morning. Lighter than I thought I'd be.
(165#Inc)8,145x8,8
(Pullups)3x8
(85#OHP)2x8
(80#T-Bar)2x10
(35#Curl)8,30Hx10
(30#Skulls)13,9
(35#Crunch)2x10
(Band)2x15
(Crunch)2x15
38 + 7 = 45 mins
Started with barbell incline and pull-ups combo. First set was decent, but I wanted to do paused reps and not lock out on the top, keeping tension on the pecs throughout the movement. I don't think I could've done that with 165#'s for 3 sets so I dropped the weight for the next 2 sets. Worked hard and pecs were lit up. Pull-ups were strict form and controlled on the way down. Very good. Then we did OHP and T-bar rows for 2 sets. Meat of the WO done and we had limited time this morning.
Then we did curls, skulls and weighted crunches. Finished up with band pulls and crunches. Good work in short time.
Nutrition/Weight:
I weighed 173.4 this morning. Lighter than I thought I'd be.
Tuesday, September 11, 2018
Sun 9/9 - Push Day
Workout: Garage Gym
(95#OHP)5x8,6+45x15
(DBInc)60x8,50x9,8,8,8
(25#Fly)8,20x10
(Crunch)2x20
(30#Skulls)14,10
(20#LDelt)8,15x10
(Crunch)2x15
52 + 6 = 58 mins
Started with OHP. I was warming up and planned for 95#'s to be a warmup set, but it felt heavier than normal, so it became my first working set. Decided we'd do sets of 8 until we couldn't hit 8 reps. Got 5 sets of 8, on the 5th set I cheated it up for the 8th rep. Then did a 6th set of 6 reps, and a drop set with just the bar for 15 reps. Shoulders and triceps were on fire. We walked out of the garage for a break before jumping into incline and met a new neighbor (Bob) and his dog that have lived in the neighborhood for 30 years.
Then we did incline. Really controlled, paused reps. Started with 60#'s (light), and it was too heavy to continue paused reps. I really wanted to focus on pec stretch, contraction and pauses at the bottom of the movement. Dropped to 50#'s and did 4 more sets. 5 sets total. That's a lot of pressing volume for me with OHP and incline combined.
Then we did incline fly's with crunches. Finished up with skulls (triceps), lateral delt raises and crunches. Very good WO.
Then we worked in the yard for 4-5 hours, cut down 6 trees. It was HOT and we were both completely wiped out by the end of the day.
Nutrition/Weight:
I weighed 178.0 this morning.
(95#OHP)5x8,6+45x15
(DBInc)60x8,50x9,8,8,8
(25#Fly)8,20x10
(Crunch)2x20
(30#Skulls)14,10
(20#LDelt)8,15x10
(Crunch)2x15
52 + 6 = 58 mins
Started with OHP. I was warming up and planned for 95#'s to be a warmup set, but it felt heavier than normal, so it became my first working set. Decided we'd do sets of 8 until we couldn't hit 8 reps. Got 5 sets of 8, on the 5th set I cheated it up for the 8th rep. Then did a 6th set of 6 reps, and a drop set with just the bar for 15 reps. Shoulders and triceps were on fire. We walked out of the garage for a break before jumping into incline and met a new neighbor (Bob) and his dog that have lived in the neighborhood for 30 years.
Then we did incline. Really controlled, paused reps. Started with 60#'s (light), and it was too heavy to continue paused reps. I really wanted to focus on pec stretch, contraction and pauses at the bottom of the movement. Dropped to 50#'s and did 4 more sets. 5 sets total. That's a lot of pressing volume for me with OHP and incline combined.
Then we did incline fly's with crunches. Finished up with skulls (triceps), lateral delt raises and crunches. Very good WO.
Then we worked in the yard for 4-5 hours, cut down 6 trees. It was HOT and we were both completely wiped out by the end of the day.
Nutrition/Weight:
I weighed 178.0 this morning.
Sat 9/8 - Pull Day - New Landmine/T-Bar Row from Titan
Workout: Garage Gym
(95#T-BarROw)4x10
(Pullups)10,6,7
(35#Curl)10,30Hx10
(10#Superman)2x10
(Abs)20,15
(Band)2x15
(Crunch)2x15
36 + 6 = 42 mins
Got to try out the new landmine/t-bar row attachment we got from Titan. It's a handle you slide onto the sleeve of the barbell, then load plates on the sleeve and do standing rows. I built a small block out of a piece of plywood and 2x4's to rest the opposite end of the bar in so it's not on the cement floor. Worked great and love this thing! We did 4 good sets. Then we did 3 sets of pull-ups. First set was great, especially after rows, but then we both hit the wall on the 2nd set. Rested a bit longer before 3rd set.
Next we did curls, superman's (rear delt) and abs. Finished up with band pulls and crunches, Good pull day.
Nutrition/Weight:
I weighed 176.2 this morning. Went back to Umami for sushi after a disappointing trip to Mr. Tokyo the other week. MUCH better!
(95#T-BarROw)4x10
(Pullups)10,6,7
(35#Curl)10,30Hx10
(10#Superman)2x10
(Abs)20,15
(Band)2x15
(Crunch)2x15
36 + 6 = 42 mins
Got to try out the new landmine/t-bar row attachment we got from Titan. It's a handle you slide onto the sleeve of the barbell, then load plates on the sleeve and do standing rows. I built a small block out of a piece of plywood and 2x4's to rest the opposite end of the bar in so it's not on the cement floor. Worked great and love this thing! We did 4 good sets. Then we did 3 sets of pull-ups. First set was great, especially after rows, but then we both hit the wall on the 2nd set. Rested a bit longer before 3rd set.
Next we did curls, superman's (rear delt) and abs. Finished up with band pulls and crunches, Good pull day.
Nutrition/Weight:
I weighed 176.2 this morning. Went back to Umami for sushi after a disappointing trip to Mr. Tokyo the other week. MUCH better!
Thu 9/6 - Upper - San Diego hotel gym
Workout: Hotel Gym - Marriott Marquis
(70#DBInc)3x8
(Pullups)3x10
(50#Shldr)2x9
(135#BOR)2x10
(25#IncFly)2x10
(10#Superman)2x10
(35#Curl)10,Hx10
(63#Rope)12,10
(Abs)2x15
39 + 6 = 45 mins
Good morning workout at hotel gym in San Diego. Nice gym with DB's up to 70#'s, a few barbells with plates. Started with incline and pull-up combo. Then shoulder press with bent over rows. Then incline fly's with supermans (rear delt). Finished up with curls, rope extensions and abs. Really good WO for a hotel gym.
Nutrition/Weight:
No scale at the hotel, and don't care :)
(70#DBInc)3x8
(Pullups)3x10
(50#Shldr)2x9
(135#BOR)2x10
(25#IncFly)2x10
(10#Superman)2x10
(35#Curl)10,Hx10
(63#Rope)12,10
(Abs)2x15
39 + 6 = 45 mins
Good morning workout at hotel gym in San Diego. Nice gym with DB's up to 70#'s, a few barbells with plates. Started with incline and pull-up combo. Then shoulder press with bent over rows. Then incline fly's with supermans (rear delt). Finished up with curls, rope extensions and abs. Really good WO for a hotel gym.
Nutrition/Weight:
No scale at the hotel, and don't care :)
Tuesday, September 4, 2018
Tue 9/4 - Upper
Workout: Garage Gym
(165#Inc)9,7,7
(Pullups)10,10,11
(95#OHOP)8,6,6
(40#SealRow)3x9
(Band)2x15
(Crunch)2x20
33 + 7 = 40 mins
Upper WO this morning. Wasn't feeling it and felt slightly nauseous this morning. Felt better after warming up and ended up having a solid WO. We didn't have a lot of time so we skipped most accessory work. Started with barbell incline and pull-ups. Both were good. Then we did overhead press with seal rows. Finished up with band pulls and crunches.
I received the t-bar/land-mine row handle attachment for the barbell from Titan on Friday. I need to build a block corner setup so we can start using that for rows.
Nutrition/Weight:
I weighed 179.6 this morning. Bloated from backpacking food and Mexican for dinner last night.
(165#Inc)9,7,7
(Pullups)10,10,11
(95#OHOP)8,6,6
(40#SealRow)3x9
(Band)2x15
(Crunch)2x20
33 + 7 = 40 mins
Upper WO this morning. Wasn't feeling it and felt slightly nauseous this morning. Felt better after warming up and ended up having a solid WO. We didn't have a lot of time so we skipped most accessory work. Started with barbell incline and pull-ups. Both were good. Then we did overhead press with seal rows. Finished up with band pulls and crunches.
I received the t-bar/land-mine row handle attachment for the barbell from Titan on Friday. I need to build a block corner setup so we can start using that for rows.
Nutrition/Weight:
I weighed 179.6 this morning. Bloated from backpacking food and Mexican for dinner last night.
Sat/Sun 9/1-9/2 - Backpacking Black Balsam Knob to Cold Mountain
We did and out and back overnight backpacking trip from Black Balsam Knob to Cold Mountain. We camped around the summit of Cold Mountain. The trail and overlooks were really overgrown, so the views were fairly limited. About 10 miles each way. Took 6.5 hours on the way out and 5-5.5 on the way back. Weather was great even though the forecast called for 60% chance of thunderstorms on Saturday.
Subscribe to:
Posts (Atom)