Gym: Ironbound
(165#Incline)6,6,145x7,6,115x7P
(50#IsoShldr)4x10
(20#IncFly)11,10
(30#CableFly)2x10
(70#OHTri)12,10
(CaptChair)2x12
(100#Rope)2x10
(Crunch)2x10
51 + 6 = 57 mins
Push day at Ironbound. Started with incline. Warmups felt great and really light. But once I got to working weight, I struggled and lost reps from my last heavy incline WO. Dropped weight after 2 sets, did 2 more, plus a drop set of long paused reps. Then we did 4 sets on the hammer strength iso-lateral shoulder press. Love this machine. Then we did 2 sets of incline fly's followed by 2 sets cable fly's. Next we did overhead triceps extensions with leg raises. Overhead tri's were good. It's hard to do them with my hex DB's. Finished up with rope extensions (another triceps favorite we can't do in the garage) and abs. Good WO.
Nutrition/Weight:
I weighed 184.0 this morning. This Christmas break could get ugly :)
Wednesday, December 26, 2018
Sun 12/23 - Pull Day (Ironbound)
Gym: Ironbound
(Pullups)13,9,8,8
(70#T-Bar)4x8
(120#PullDn)3x8
(35#HCurl)8,30x10,25x10
(Crunch)3x12
(12#RDelt)2x12
(Abs)2x10
51 + 6 = 57 mins
Pull day in Williamsburg at Ironbound Gym. My favorite gym I've ever worked out in. Started with pull-ups for 4 sets. Good effort. Next were chest supported t-bar rows. Love this machine. This is one piece I'd consider getting for the garage gym if space wasn't an issue. Next we did close grip pulldowns. Then curls with decline crunches. Finished up with rear delt fly's and abs. Solid WO.
Nutrition/Weight:
I weighed 179.8 this morning.
(Pullups)13,9,8,8
(70#T-Bar)4x8
(120#PullDn)3x8
(35#HCurl)8,30x10,25x10
(Crunch)3x12
(12#RDelt)2x12
(Abs)2x10
51 + 6 = 57 mins
Pull day in Williamsburg at Ironbound Gym. My favorite gym I've ever worked out in. Started with pull-ups for 4 sets. Good effort. Next were chest supported t-bar rows. Love this machine. This is one piece I'd consider getting for the garage gym if space wasn't an issue. Next we did close grip pulldowns. Then curls with decline crunches. Finished up with rear delt fly's and abs. Solid WO.
Nutrition/Weight:
I weighed 179.8 this morning.
Thursday, December 20, 2018
Wed 12/19 - Upper
Workout: Garage Gym
(60#DBInc)10,8,7
(InvertRow)3x10
(45#DBShldr)2x8
(80#T-Bar)2x10
(30#HCurl)2x10
(35#Skulls)12,9
(Abs)2x12
25 + 5 = 30 mins
Quick early morning upper WO. Decided to do DB incline instead of barbell. This got pretty heavy starting the 2nd set. Definitely not used to DB incline now that I've been doing barbell for a while. Supersetted with inverted rows instead of pull-ups. Then we did DB shoulder press with t-bar rows. Finished up with hammer curls, skulls and abs. Short and sweet but good work in 30 mins.
Nutrition/Weight:
I weighed 179.2 this morning.
(60#DBInc)10,8,7
(InvertRow)3x10
(45#DBShldr)2x8
(80#T-Bar)2x10
(30#HCurl)2x10
(35#Skulls)12,9
(Abs)2x12
25 + 5 = 30 mins
Quick early morning upper WO. Decided to do DB incline instead of barbell. This got pretty heavy starting the 2nd set. Definitely not used to DB incline now that I've been doing barbell for a while. Supersetted with inverted rows instead of pull-ups. Then we did DB shoulder press with t-bar rows. Finished up with hammer curls, skulls and abs. Short and sweet but good work in 30 mins.
Nutrition/Weight:
I weighed 179.2 this morning.
Monday, December 17, 2018
Sun 12/16 - Push Day
Workout: Garage Gym
(165#Incline)4,145x6,6,6,6+95x12
(85#OHP)8,7,7
(50#DBInc)9,7,45x8
(20#IncFly)10,15x15
(Crunch)2x12
(95#CGBP)2x9
(30#Skulls)13,9
(Abs)2x12
56 + 6 = 62 mins
Push day. Started with my normal incline weight and it was just NOT happening. Did 4 reps and dropped the weight and did 4 good sets of paused reps, plus a drop set with short rest. I think I'm just overall fatigued from yesterday's max effort, even though it didn't involve any pushing. Still pleased with the effort here. Next we did OHP. Then raised the angle of incline and did 3 sets DB incline. Then we did incline fly's and crunches. Next we did 2 sets of close grip bench press. Flat pressing really bothers my right shoulder but I don't think I get enough triceps work with only doing skull crushers and would like include CBBP. It did bother my R shoulder, but not too bad. Will have to see how it goes as weight increases. Finished up with DB skull crushers and abs. Pretty good WO.
Nutrition/Weight:
I weighed 180.2 this morning.
(165#Incline)4,145x6,6,6,6+95x12
(85#OHP)8,7,7
(50#DBInc)9,7,45x8
(20#IncFly)10,15x15
(Crunch)2x12
(95#CGBP)2x9
(30#Skulls)13,9
(Abs)2x12
56 + 6 = 62 mins
Push day. Started with my normal incline weight and it was just NOT happening. Did 4 reps and dropped the weight and did 4 good sets of paused reps, plus a drop set with short rest. I think I'm just overall fatigued from yesterday's max effort, even though it didn't involve any pushing. Still pleased with the effort here. Next we did OHP. Then raised the angle of incline and did 3 sets DB incline. Then we did incline fly's and crunches. Next we did 2 sets of close grip bench press. Flat pressing really bothers my right shoulder but I don't think I get enough triceps work with only doing skull crushers and would like include CBBP. It did bother my R shoulder, but not too bad. Will have to see how it goes as weight increases. Finished up with DB skull crushers and abs. Pretty good WO.
Nutrition/Weight:
I weighed 180.2 this morning.
Saturday, December 15, 2018
Sat 12/15 - Birthday Pull-up Challenge
Workout: Garage Gym
(Pullups)18,13,10,10 (51)
(80#T-Bar)3x8
(InvertRow)10,8,8
(30#HCurl)8,8
(Abs)2x15
(10#RDelt)2x10
(Crunch)2x12
43 + 5 = 48 mins
Birthday pull-up challenge day! I've been trying to put on weight and I was in the 180's, so this week I reduced carbs to drop a little bit of water weight. Pullup challenge went really well, one better than last year. I probably pushed the first set a bit further then I should have. About 4 minute rests between sets.
Then we did t-bar rows. First set felt heavy as F, but got a little better after that. Then inverted rows. Back is fried at this point. Next we did curls and abs. Biceps fried as well. Finished up with rear delt fly's and crunches. Decent workout, great pull-up challenge. Very pleased.
Nutrition/Weight:
I weighed 175.4 this morning.
(Pullups)18,13,10,10 (51)
(80#T-Bar)3x8
(InvertRow)10,8,8
(30#HCurl)8,8
(Abs)2x15
(10#RDelt)2x10
(Crunch)2x12
43 + 5 = 48 mins
Birthday pull-up challenge day! I've been trying to put on weight and I was in the 180's, so this week I reduced carbs to drop a little bit of water weight. Pullup challenge went really well, one better than last year. I probably pushed the first set a bit further then I should have. About 4 minute rests between sets.
Then we did t-bar rows. First set felt heavy as F, but got a little better after that. Then inverted rows. Back is fried at this point. Next we did curls and abs. Biceps fried as well. Finished up with rear delt fly's and crunches. Decent workout, great pull-up challenge. Very pleased.
Nutrition/Weight:
I weighed 175.4 this morning.
Wednesday, December 12, 2018
Wed 12/12 - Upper
Workout: Garage Gym
(135#Inc)3x7P
(Pullups)3x7
(45#DBShldr)2x9
(InertRow)2x10
(30#Skulls)2x15
(25#Crunch)2x12
(30#HCurl)13,12
24 + 6 = 30 mins
Quick upper WO this morning. 26 degrees this morning, and not much warmer in the gym. We bring the barbell in at night so it's not freezing, but the steel plates and DB's get awfully cold. Other than cold hands though, it really isn't bad at all even when it's in the 20's.
Started with incline paused reps and pull-ups. Then DB shoulder press and inverted rows. Finished up with skull crushers, weighted crunches and hammer curls.
Nutrition/Weight:
I weighed 178.6 this morning.
(135#Inc)3x7P
(Pullups)3x7
(45#DBShldr)2x9
(InertRow)2x10
(30#Skulls)2x15
(25#Crunch)2x12
(30#HCurl)13,12
24 + 6 = 30 mins
Quick upper WO this morning. 26 degrees this morning, and not much warmer in the gym. We bring the barbell in at night so it's not freezing, but the steel plates and DB's get awfully cold. Other than cold hands though, it really isn't bad at all even when it's in the 20's.
Started with incline paused reps and pull-ups. Then DB shoulder press and inverted rows. Finished up with skull crushers, weighted crunches and hammer curls.
Nutrition/Weight:
I weighed 178.6 this morning.
Tuesday, December 11, 2018
Sun 12/9 - Push Day
Workout: Garage Gym
(165#Incline)7,7,6,6+125x8P
(85#OHP)3x7
(50#DBInc)10,7P
(20#IncFly)10,15x12
(Abs)2x12
(80#Skull/Press)8/8,6/7
(Crunch)2x12
53 + 7 = 60 mins
Push day. Started with incline and was fairly pleased with getting 2 sets of 7's, then 2 sets of 6 with this weight. Then a drop set on short rest, paused reps. Worked hard throughout and pleased with the effort. Then we did 3 sets of overhead press. Dropped reps here, which is fine on secondary movement today. Then we raised the angle of incline and 2 sets paused DB. Felt good, still working hard. Next we did incline fly's with abs. Finished up with skull/press combo and crunches. Really good effort this morning.
Nutrition/Weight:
I weighed 180.8 this morning.
(165#Incline)7,7,6,6+125x8P
(85#OHP)3x7
(50#DBInc)10,7P
(20#IncFly)10,15x12
(Abs)2x12
(80#Skull/Press)8/8,6/7
(Crunch)2x12
53 + 7 = 60 mins
Push day. Started with incline and was fairly pleased with getting 2 sets of 7's, then 2 sets of 6 with this weight. Then a drop set on short rest, paused reps. Worked hard throughout and pleased with the effort. Then we did 3 sets of overhead press. Dropped reps here, which is fine on secondary movement today. Then we raised the angle of incline and 2 sets paused DB. Felt good, still working hard. Next we did incline fly's with abs. Finished up with skull/press combo and crunches. Really good effort this morning.
Nutrition/Weight:
I weighed 180.8 this morning.
Sat 12/8 - Pull Day
Workout: Garage Gym
(Pullups)16,7,7,7,7
(InvertRow)3x8
(80#T-bar)3x8
(30#SealRow)2x10
(25#Crunch)2x10
(30#HCurl)10,8
(25#Crunch)2x10
44 + 6 = 50 mins
Pull day started with pull-ups. Last hard pull WO before birthday pull-up challenge in a week. First set was max effort, then sets of 7. Sets of 7 got "easier" by the 3rd and 4th sets. 44 total pull-ups. I'll have to do 47 on 12/15. Next we did inverted rows on the rings. Then T-bar rows. Next was seal rows and weighted crunches. Finished up with hammer curls and more weighted crunches. Decent WO. Didn't want to kill myself today. I think it takes quite a while for full recovery from max efforts.
Feeling ok about the upcoming challenge. It likely won't be as good as last year because I'm trying to put on weight and that will make pull-ups harder. We'll see. Either way it'll be a fun challenge as always.
Nutrition/Weight:
I weighed 177.2 this morning.
(Pullups)16,7,7,7,7
(InvertRow)3x8
(80#T-bar)3x8
(30#SealRow)2x10
(25#Crunch)2x10
(30#HCurl)10,8
(25#Crunch)2x10
44 + 6 = 50 mins
Pull day started with pull-ups. Last hard pull WO before birthday pull-up challenge in a week. First set was max effort, then sets of 7. Sets of 7 got "easier" by the 3rd and 4th sets. 44 total pull-ups. I'll have to do 47 on 12/15. Next we did inverted rows on the rings. Then T-bar rows. Next was seal rows and weighted crunches. Finished up with hammer curls and more weighted crunches. Decent WO. Didn't want to kill myself today. I think it takes quite a while for full recovery from max efforts.
Feeling ok about the upcoming challenge. It likely won't be as good as last year because I'm trying to put on weight and that will make pull-ups harder. We'll see. Either way it'll be a fun challenge as always.
Nutrition/Weight:
I weighed 177.2 this morning.
Thursday, December 6, 2018
Wed 12/5 - Upper
Workout: Garage Gym
(135#Incline)4x6P
(Pullups)4x6
(45#DBShldr)2x8
(InvertRow)2x8
(35#HCurl)8,30x9
(Abs)2x12
(35#Skulls)10,8
(Abs)2x12
29 + 6 = 35 mins
Upper Day. Lighter control work today. I think trying to go "heavy" too often is impeding progress so we're going to periodize intensity more frequently. Started with incline and pull-up combo. Incline were paused reps, not very close to failure. Last rep of each set was a long pause. Felt great. Pullups were controlled with pauses at contraction. First 2 sets were nice and easy, last 2 were more challenging to pause each rep. Not to failure. Good. Then we did 2 sets each of DB shoulder press and inverted rows. Inverted rows are still more challenging than I think they should be. Probably because I've been emphasizing vertical pulls (pull-ups) and not as much horizontal rowing (BOR, T-bar, etc.). Finished up with bi's, tri's and abs. Short and sweet, but felt good for an early morning WO. Could tell I worked out, but didn't feel spent.
Nutrition/Weight:
I weighed 180.2 this morning.
(135#Incline)4x6P
(Pullups)4x6
(45#DBShldr)2x8
(InvertRow)2x8
(35#HCurl)8,30x9
(Abs)2x12
(35#Skulls)10,8
(Abs)2x12
29 + 6 = 35 mins
Upper Day. Lighter control work today. I think trying to go "heavy" too often is impeding progress so we're going to periodize intensity more frequently. Started with incline and pull-up combo. Incline were paused reps, not very close to failure. Last rep of each set was a long pause. Felt great. Pullups were controlled with pauses at contraction. First 2 sets were nice and easy, last 2 were more challenging to pause each rep. Not to failure. Good. Then we did 2 sets each of DB shoulder press and inverted rows. Inverted rows are still more challenging than I think they should be. Probably because I've been emphasizing vertical pulls (pull-ups) and not as much horizontal rowing (BOR, T-bar, etc.). Finished up with bi's, tri's and abs. Short and sweet, but felt good for an early morning WO. Could tell I worked out, but didn't feel spent.
Nutrition/Weight:
I weighed 180.2 this morning.
Monday, December 3, 2018
Sun 12/2 - Push Day
Workout: Garage Gym
(165#Incline)6,6,6,6,6+125x10P
(85#OHP)9,6,6
(50#DBInc)8,7,7
(15#IncFly)2x12
(Abs)2x12
(80#Skull/Press)10/8,8/8+60x10
(Abs)2x12
65 + 6 = 71 mins
Push day. Started with incline and didn't feel great during warmup. I was going to go lighter but decided I might was well see how 165#'s went. I ended up getting 5 sets of 6 reps, which is 1 rep better than last weekend, so I was pleased with that. Did a drop set of paused reps and worked really hard throughout that set. Still finding it hard to believe how heavy 165#'s feels. Gotta keep at it. Next we did OHP for 3 sets. Then raised the angle of incline and did 3 sets. Then incline fly's for 2 sets with abs. Finished up with skull crushers & close grip press combo and more abs. Skull crushers were to near failure, than did presses with the same weight, no rest. Very good.
Nutrition/Weight:
I weighed 185.0 this morning. Ate a lot last night and had chili with lots of spices which always makes me hold a lot of water. Gaining weight and a little strength which is good, but I'm going to have to drop some water for upcoming birthday pull-up challenge.
(165#Incline)6,6,6,6,6+125x10P
(85#OHP)9,6,6
(50#DBInc)8,7,7
(15#IncFly)2x12
(Abs)2x12
(80#Skull/Press)10/8,8/8+60x10
(Abs)2x12
65 + 6 = 71 mins
Push day. Started with incline and didn't feel great during warmup. I was going to go lighter but decided I might was well see how 165#'s went. I ended up getting 5 sets of 6 reps, which is 1 rep better than last weekend, so I was pleased with that. Did a drop set of paused reps and worked really hard throughout that set. Still finding it hard to believe how heavy 165#'s feels. Gotta keep at it. Next we did OHP for 3 sets. Then raised the angle of incline and did 3 sets. Then incline fly's for 2 sets with abs. Finished up with skull crushers & close grip press combo and more abs. Skull crushers were to near failure, than did presses with the same weight, no rest. Very good.
Nutrition/Weight:
I weighed 185.0 this morning. Ate a lot last night and had chili with lots of spices which always makes me hold a lot of water. Gaining weight and a little strength which is good, but I'm going to have to drop some water for upcoming birthday pull-up challenge.
Sat 12/1 - Pull Day
Workout: Garage Gym
(25#Pullups)9,8,6,5,5+BWx9
(InvertRow)3x8
(135#BOR)3x8+65x22
(30#SealRow)3x10
(Abs)3x12
(35#HCurl)9,30Hx9,25x10
(RDelt)2x10+Bandx15
60 + 6 = 66 mins
Pull day. Started with weighted pull-ups and got 2 more reps than last time I did weighted pull-ups. Then did a set of body weight. Pleased. Then we did inverted rows. Then 3 sets bent over rows + a drop set. Back was fried. Then we did seal rows and abs. Finished up with 3 sets curls with 2 sets rear delt fly's and a set of band pulls. Very good pull WO.
Nutrition/Weight:
I weighed 179.8 this morning.
(25#Pullups)9,8,6,5,5+BWx9
(InvertRow)3x8
(135#BOR)3x8+65x22
(30#SealRow)3x10
(Abs)3x12
(35#HCurl)9,30Hx9,25x10
(RDelt)2x10+Bandx15
60 + 6 = 66 mins
Pull day. Started with weighted pull-ups and got 2 more reps than last time I did weighted pull-ups. Then did a set of body weight. Pleased. Then we did inverted rows. Then 3 sets bent over rows + a drop set. Back was fried. Then we did seal rows and abs. Finished up with 3 sets curls with 2 sets rear delt fly's and a set of band pulls. Very good pull WO.
Nutrition/Weight:
I weighed 179.8 this morning.
Wed 11/28 - Upper
Workout: Garage Gym
(135#Inc)10,165x6,6,5
(Pullups)12,10,6
(85#OHP)8,7,7
(InvertRow)3x8
(35#Skulls)10,30x10
(35#HCurl)8,30x8
(Abs)2x12
29 + 5 = 34 mins
24 degrees this morning so we waited until the evening to work out. I didn't feel at all happy about this workout when we were going through it. My attitude sucked because the new adjustable bench we ordered arrived and one of the bolts to attach the back pad wouldn't seat in the nut and I couldn't get it together. Shouldn't let a little thing like this bother me, but it did. Anyway, not much to say about the WO. As I write this, it doesn't look as bad as it felt. Got through it and should have just adjusted my attitude and enjoyed it.
Nutrition/Weight:
I weighed 179.6 this morning.
(135#Inc)10,165x6,6,5
(Pullups)12,10,6
(85#OHP)8,7,7
(InvertRow)3x8
(35#Skulls)10,30x10
(35#HCurl)8,30x8
(Abs)2x12
29 + 5 = 34 mins
24 degrees this morning so we waited until the evening to work out. I didn't feel at all happy about this workout when we were going through it. My attitude sucked because the new adjustable bench we ordered arrived and one of the bolts to attach the back pad wouldn't seat in the nut and I couldn't get it together. Shouldn't let a little thing like this bother me, but it did. Anyway, not much to say about the WO. As I write this, it doesn't look as bad as it felt. Got through it and should have just adjusted my attitude and enjoyed it.
Nutrition/Weight:
I weighed 179.6 this morning.
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