Gym: Garage Gym
(135#Incline)8,8,8,10
(InvertRow)10,10,8,8
(45#DBShldr)3x9
(Pullups)8,7,6
(35#Skulls)10,8
(Crunch)2x10
(30#IncCurl)10,8
(Crunch)2x10
(60#DBRow)2x10
45 + 6 = 51 mins
Started with incline and inverted row combo. Both were good. Hadn't done higher reps on incline in a while. Felt good. Next we did DB shoulder press with pull-ups. Pullups were hard after rows and because I'm fairly heavy right now. Then we did skull crushers and abs. Then incline curls and abs. Finished up with 2 sets of DB rows. Solid WO.
Nutrition/Weight:
I weighed 186.2 this morning.
Monday, January 28, 2019
Tuesday, January 22, 2019
Sun 1/20 - Pull Day
Gym: Garage Gym
(InvertRow)10,10,10,8,8
(Pullups)8,5,5
(Rings)3x8
(60#DBRow)2x8
(30#Inc/HCurl)10/10
32 + 4 = 36 mins
Started with 5 sets of inverted rows on 2.5 mins rest. Next were pull-ups on 2 mins rest. Then rings on short rest. Next was DB rows. Hadn't done these in a while and felt good. Finished with a incline/hammer curl combo.
Nutrition/Weight:
I weighed 187.4 this morning.
(InvertRow)10,10,10,8,8
(Pullups)8,5,5
(Rings)3x8
(60#DBRow)2x8
(30#Inc/HCurl)10/10
32 + 4 = 36 mins
Started with 5 sets of inverted rows on 2.5 mins rest. Next were pull-ups on 2 mins rest. Then rings on short rest. Next was DB rows. Hadn't done these in a while and felt good. Finished with a incline/hammer curl combo.
Nutrition/Weight:
I weighed 187.4 this morning.
Sat 1/19 - Push Day
Gym: Garage Gym
(150#Incline)5,5,5,5,7
(45#DBShldr)10,10,9
(115#CGBP)10,125x8
(20#Fly)2x12
(Plank)2x60
(70#OHTri)10,60x8
(SidePlank)2x45/45
52 + 8 = 60 mins
Started with incline, same weight as last week. Since I was sick all week, I decided I should not try to add weight from last WO. Pleased with the effort and didn't regress. Next we did DB shoulder/incline press (basically a really steep incline, but not a 90 degree shoulder press. Then we did close grip bench press. Started with 115 and bumped up to 125. Then we did incline fly's with planks. Finished up with overhead triceps extensions and side planks. Decent WO, especially after being really sick for a while.
Nutrition/Weight:
I weighed 185.4 this morning.
(150#Incline)5,5,5,5,7
(45#DBShldr)10,10,9
(115#CGBP)10,125x8
(20#Fly)2x12
(Plank)2x60
(70#OHTri)10,60x8
(SidePlank)2x45/45
52 + 8 = 60 mins
Started with incline, same weight as last week. Since I was sick all week, I decided I should not try to add weight from last WO. Pleased with the effort and didn't regress. Next we did DB shoulder/incline press (basically a really steep incline, but not a 90 degree shoulder press. Then we did close grip bench press. Started with 115 and bumped up to 125. Then we did incline fly's with planks. Finished up with overhead triceps extensions and side planks. Decent WO, especially after being really sick for a while.
Nutrition/Weight:
I weighed 185.4 this morning.
Thursday, January 17, 2019
Sun 1/13 - Pull Day
Gym: Garage Gym
(Pullups)3x8
(InvertRow)3x8
(30#SealRow)2x10
(Plank)2x60
(30#IncCurl)2x10
(SidePlank)2x30/30
29 + 3 = 32 mins
Started with pull-ups and sets of 8 were HARD. Combination of being sick and HEAVY. Fugg. Then we did inverted rows. We did them in the rack with barbell on J-hooks and feet up on bench rather than rings. Then we did seal rows with planks. Hadn't done planks in a LONG time. Finished up with incline curls and side planks. Decent WO, good effort under the circumstances.
Nutrition/Weight:
I weighed 187.4 this morning.
(Pullups)3x8
(InvertRow)3x8
(30#SealRow)2x10
(Plank)2x60
(30#IncCurl)2x10
(SidePlank)2x30/30
29 + 3 = 32 mins
Started with pull-ups and sets of 8 were HARD. Combination of being sick and HEAVY. Fugg. Then we did inverted rows. We did them in the rack with barbell on J-hooks and feet up on bench rather than rings. Then we did seal rows with planks. Hadn't done planks in a LONG time. Finished up with incline curls and side planks. Decent WO, good effort under the circumstances.
Nutrition/Weight:
I weighed 187.4 this morning.
Sat 1/12 - Push Day
Gym: Garage Gym
(150#Incline)5,5,5,5,7
(45#DBShldr)9,8,8
(30#DBPress)10,9
(20#Fly)2x10
(Abs)2x15
(35#Skulls)10,8
(Crunch)2x10
39 + 6 = 45 mins
Went to urgent care on Thursday, thought I was going to pass out at work, felt dizzy, feet and hands tingling. Blood work and EKG said I was ok.
Started with incline. Added 5 pounds from last WO. Then we did DB shoulder press. Next we did DB press. Then flys and abs. Finished with skulls and crunches. Not much to say about this one. Happy to continue incline progression, but now that I'm sick, I may just need to start over. Going to take it easy for a while.
Nutrition/Weight:
I weighed 185.0 this morning.
(150#Incline)5,5,5,5,7
(45#DBShldr)9,8,8
(30#DBPress)10,9
(20#Fly)2x10
(Abs)2x15
(35#Skulls)10,8
(Crunch)2x10
39 + 6 = 45 mins
Went to urgent care on Thursday, thought I was going to pass out at work, felt dizzy, feet and hands tingling. Blood work and EKG said I was ok.
Started with incline. Added 5 pounds from last WO. Then we did DB shoulder press. Next we did DB press. Then flys and abs. Finished with skulls and crunches. Not much to say about this one. Happy to continue incline progression, but now that I'm sick, I may just need to start over. Going to take it easy for a while.
Nutrition/Weight:
I weighed 185.0 this morning.
Monday, January 7, 2019
Sun 1/6 - Pull Day (Myo-Reps)
Gym: Garage Gym
(Pullups)10/+2,2,2,2,2
(InvertRow)4x7
(30#Inc/HCurl)10/10
(25#Crunch)12/+4,4,4,4
17 + 3 = 20 mins
Pull day. Didn't have much time because I had to be somewhere at 11AM and we were making jerky this morning which took longer than planned. So, I only had about 25 mins for a WO and didn't want to put it off until later in the afternoon. Simple solution was Myo-Reps. We did Myo-Reps for pull-ups in about 3 mins, then 4 sets inverted rows. Then incline/hammer curl combo with Myo-Rep weighted crunches. Short, but some decent work in a very short time.
Nutrition/Weight:
I weighed 186.2 this morning.
(Pullups)10/+2,2,2,2,2
(InvertRow)4x7
(30#Inc/HCurl)10/10
(25#Crunch)12/+4,4,4,4
17 + 3 = 20 mins
Pull day. Didn't have much time because I had to be somewhere at 11AM and we were making jerky this morning which took longer than planned. So, I only had about 25 mins for a WO and didn't want to put it off until later in the afternoon. Simple solution was Myo-Reps. We did Myo-Reps for pull-ups in about 3 mins, then 4 sets inverted rows. Then incline/hammer curl combo with Myo-Rep weighted crunches. Short, but some decent work in a very short time.
Nutrition/Weight:
I weighed 186.2 this morning.
Sat 1/5 - Push Day (Incline sub-max run-up start)
Gym: Garage Gym
(145#Inline)5,5,5,5,7P
(50#DBInc)12,9,45x10
(25#DBPress)12,10
(20#IncFly)2x12
(Abs)2x15
(115#CGBP)10,8
(35#Skulls)11,30x10
(Crunch)2x12
50 + 6 = 56 mins
Push day today. Going to try a novel idea..Start at a moderate weight and add small amount each week to see if I can push past this plateau I seem to be stuck at. Should have done this long ago, but this is the first time in a while my shoulders have held up to barbell training. Weight progression on DB's is tough because the jumps in weight are fairly large (10pounds). Incline felt good. 5x5 will be the scheme. Today all reps were paused and I felt good so I did 7 on the last set. I'll add 5#'s to next WO. Sarah will be doing the same.
Next we raised the angle of incline and did 3 sets. Then 2 sets DB presses, followed by 2 sets incline fly's and abs. Then we did close grip bench press for 2 sets. I'd like to progress here, but flat pressing bothers my R shoulder so I'll have to proceed with caution. Finished up with DB skull crushers and crunches. Solid WO.
Nutrition/Weight:
I weighed 182.4 this morning.
(145#Inline)5,5,5,5,7P
(50#DBInc)12,9,45x10
(25#DBPress)12,10
(20#IncFly)2x12
(Abs)2x15
(115#CGBP)10,8
(35#Skulls)11,30x10
(Crunch)2x12
50 + 6 = 56 mins
Push day today. Going to try a novel idea..Start at a moderate weight and add small amount each week to see if I can push past this plateau I seem to be stuck at. Should have done this long ago, but this is the first time in a while my shoulders have held up to barbell training. Weight progression on DB's is tough because the jumps in weight are fairly large (10pounds). Incline felt good. 5x5 will be the scheme. Today all reps were paused and I felt good so I did 7 on the last set. I'll add 5#'s to next WO. Sarah will be doing the same.
Next we raised the angle of incline and did 3 sets. Then 2 sets DB presses, followed by 2 sets incline fly's and abs. Then we did close grip bench press for 2 sets. I'd like to progress here, but flat pressing bothers my R shoulder so I'll have to proceed with caution. Finished up with DB skull crushers and crunches. Solid WO.
Nutrition/Weight:
I weighed 182.4 this morning.
Wednesday, January 2, 2019
Tue 1/1 - Upper
Gym: Garage Gym
(165#Incline)6,6,5,145x7,95x10P
(115#T-bar)4x8
(85#OHP)8,7,7
(Rings)3x10
(25#IncDBPress)2x10
(30#Curl)10,12
(35#Skulls)12,8,25x10
(Abs)3x12
(15#RDelt)2x10
(Crunch)2x12
55 + 7 = 62 mins
Upper WO on New Years morning. Started with incline and t-bar rows. Next we did overhead press with pulls (somewhere between inverted row and pull-up) on the rings. Next we did close grip DB presses with curls. Then we did skull crushers with abs. Finished up with rear delt fly's and crunches.
Fairly frustrated with barbell incline. It's been my main press movement and although I'm eating in a surplus and putting on weight, this lift doesn't want to move. I progress a little, then regress right back. I think I need to do some programming work and really stick to a pressing progression program and see if that can get off this sticking spot.
Nutrition/Weight:
I weighed 184.6 this morning.
(165#Incline)6,6,5,145x7,95x10P
(115#T-bar)4x8
(85#OHP)8,7,7
(Rings)3x10
(25#IncDBPress)2x10
(30#Curl)10,12
(35#Skulls)12,8,25x10
(Abs)3x12
(15#RDelt)2x10
(Crunch)2x12
55 + 7 = 62 mins
Upper WO on New Years morning. Started with incline and t-bar rows. Next we did overhead press with pulls (somewhere between inverted row and pull-up) on the rings. Next we did close grip DB presses with curls. Then we did skull crushers with abs. Finished up with rear delt fly's and crunches.
Fairly frustrated with barbell incline. It's been my main press movement and although I'm eating in a surplus and putting on weight, this lift doesn't want to move. I progress a little, then regress right back. I think I need to do some programming work and really stick to a pressing progression program and see if that can get off this sticking spot.
Nutrition/Weight:
I weighed 184.6 this morning.
Sat 12/29 - Pull Day (Ida Lee)
Gym: Ida Lee
(160#SeatRow)4x8
(140#PullDn)4x8
(85#WideRow)2x15
(100#CGPull)2x13
(30#SealRow)2x10
(Abs)2x15
(35#HCurl)10,30Hx9,25x11
(Crunch)2x12
50 + 5 = 55 mins
Pull day at Ida Lee (Leesburg, VA). We don't have any cable row/pull capabilities in the garage gym, so today we did a lot of that. Started with seated rows, then pulldowns for 4 sets each. Then we did wide grip seated rows and close grip pulldowns. Next we did seal rows and abs. Finished with curls and more abs. Good pull WO.
Nutrition/Weight:
No scale but I'm in the 185#'s range.
(160#SeatRow)4x8
(140#PullDn)4x8
(85#WideRow)2x15
(100#CGPull)2x13
(30#SealRow)2x10
(Abs)2x15
(35#HCurl)10,30Hx9,25x11
(Crunch)2x12
50 + 5 = 55 mins
Pull day at Ida Lee (Leesburg, VA). We don't have any cable row/pull capabilities in the garage gym, so today we did a lot of that. Started with seated rows, then pulldowns for 4 sets each. Then we did wide grip seated rows and close grip pulldowns. Next we did seal rows and abs. Finished with curls and more abs. Good pull WO.
Nutrition/Weight:
No scale but I'm in the 185#'s range.
Fri 12/28 - Push Day (Ida Lee Gym)
Gym: Ida Lee in Leesburg, VA
(165#Incline)7,6,155x6,5,115x10
(50#DBInc)3x8
(20#IncFly)2x10
(25#DBPress)15,14
(58#Rope)10,10,8
(Crunch)3x12
(PushDn)2x15
54 + 6 = 60 mins
Push day at Ida Lee (Leesburg, VA). Started with incline for 4 sets plus a 5th drop set of paused reps. Then we did DB incline at a fairly steep incline. Next we did 2 sets incline fly's and then 2 sets DB close grip press. Finished up with triceps and ab work. Good workout.
Nutrition/Weight:
No scale but I'm in the 185#'s range.
(165#Incline)7,6,155x6,5,115x10
(50#DBInc)3x8
(20#IncFly)2x10
(25#DBPress)15,14
(58#Rope)10,10,8
(Crunch)3x12
(PushDn)2x15
54 + 6 = 60 mins
Push day at Ida Lee (Leesburg, VA). Started with incline for 4 sets plus a 5th drop set of paused reps. Then we did DB incline at a fairly steep incline. Next we did 2 sets incline fly's and then 2 sets DB close grip press. Finished up with triceps and ab work. Good workout.
Nutrition/Weight:
No scale but I'm in the 185#'s range.
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