Gym: Garage Gym
(60#DBInc)12,11,11
(Pullups)10,7,6
(85#OHP)10,7,8
(90#T-Bar)3x10
(35#Skulls)2x10
(35#Curl)2x10
(Crunch)2x10
32 + 6 = 38 mins
Evening workout after work. Upper body only today. Knees still really bothering me. Started with DB incline and pull-up combo. Pull-ups felt better doing them first today. Then we did overhead press with T-bar rows. Finished up with curls, tri's and crunches. Just getting some work in.
Nutrition/Weight:
I weighed 194.8 this morning. That's down from 200.0 on Monday morning. The last time I weighed 200#'s was November 19, 2011. I made the commitment to put on weight this winter to try to add some muscle and strength. I'm pleased with the progress I've made, but now it's time to reel things back in from a diet and nutrition standpoint. I'm not "fat", but don't like feeling this heavy. It will be interesting to see how my body responds to diet and how much strength I can maintain.
Thursday, March 28, 2019
Monday, March 25, 2019
Sun 3/24 - Pull Day
Gym: Garage Gym
(105#T-Bar)4x10
(Pullups)7,6,10B
(60#DBRow)2x10
(60#SLDL)3x10
(35#Curl)10,25Hx15
(15#RDelt)2x10
(Crunch)2x10
38 + 4 = 42 mins
Drove home from Leesburg, VA, unpacked and decided to get a WO in this afternoon. Started with T-Bar rows for 4 sets. Then we did pull-ups. Weight is really heavy after a week away. We did 2 regular sets and 1 sets with bands assistance. Next we did 2 sets DB rows. Then 3 sets of dumbbell SLDL. We finished up with a triple set of curls, rear delt DB raises and crunches. Felt good to get some work in after sitting/driving all day.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
(105#T-Bar)4x10
(Pullups)7,6,10B
(60#DBRow)2x10
(60#SLDL)3x10
(35#Curl)10,25Hx15
(15#RDelt)2x10
(Crunch)2x10
38 + 4 = 42 mins
Drove home from Leesburg, VA, unpacked and decided to get a WO in this afternoon. Started with T-Bar rows for 4 sets. Then we did pull-ups. Weight is really heavy after a week away. We did 2 regular sets and 1 sets with bands assistance. Next we did 2 sets DB rows. Then 3 sets of dumbbell SLDL. We finished up with a triple set of curls, rear delt DB raises and crunches. Felt good to get some work in after sitting/driving all day.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
Sat 3/23 - Push Day (Ida Lee)
Gym: Ida Lee
(175#Incline)5,5,5,5,5+130x10,9P
(LegPress)3x10
(60#DBShldr)8,5,50x6,40x8
(25#IncFly)2x10
(45#Crunch)2x10
(73#RopeExt)11,68x8,58x8
(Crunch)2x10
(RevGripBP)10,9
66 + 8 = 74 mins
Push day at Ida Lee. Started with incline and got 5x5. Problem is, someone came over to us to talk about the NCAA wrestling tournament and I got an extra 20-30 seconds before the 5th set. I really think I would've been able to get it without the rest, but I can't be sure. Then we did 2 back-off sets of paused reps. Felt really good about incline. My knees were killing me from sitting at NCAA's in tight quarters for 2 days so we just did some light leg press. Then we did dumbbell shoulder press. First set felt really good, but then I faded and dropped weight for the last 2 sets.
Next we did incline fly's and weighted crunches. Next were rope extensions and crunches. Finished up with some reverse grip bench press. We hadn't done these in a LONG time. Felt good. Really good WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
(175#Incline)5,5,5,5,5+130x10,9P
(LegPress)3x10
(60#DBShldr)8,5,50x6,40x8
(25#IncFly)2x10
(45#Crunch)2x10
(73#RopeExt)11,68x8,58x8
(Crunch)2x10
(RevGripBP)10,9
66 + 8 = 74 mins
Push day at Ida Lee. Started with incline and got 5x5. Problem is, someone came over to us to talk about the NCAA wrestling tournament and I got an extra 20-30 seconds before the 5th set. I really think I would've been able to get it without the rest, but I can't be sure. Then we did 2 back-off sets of paused reps. Felt really good about incline. My knees were killing me from sitting at NCAA's in tight quarters for 2 days so we just did some light leg press. Then we did dumbbell shoulder press. First set felt really good, but then I faded and dropped weight for the last 2 sets.
Next we did incline fly's and weighted crunches. Next were rope extensions and crunches. Finished up with some reverse grip bench press. We hadn't done these in a LONG time. Felt good. Really good WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
Wed 3/20 - Upper Body (Ida Lee)
Gym: Ida Lee
(135#Incline)3x10P
(160#PullDn)3x10
(95#OHP)6,7,8
(140#SeatRow)3x8
(73#RopeExt)11,8
(35#Curl)11,25Hx11
(Abs)3x10
(100#RDeltFly)2x10
41 + 6 = 47 mins
Mid-day workout at Ida Lee. Started with incline and pulldown combo. Incline was paused reps, felt good. Next we did overhead press and seated rows. Then we did rope extension, curls and abs. Finished up with rear delt fly's. Good workout in short time. We both had meetings to get back to.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
(135#Incline)3x10P
(160#PullDn)3x10
(95#OHP)6,7,8
(140#SeatRow)3x8
(73#RopeExt)11,8
(35#Curl)11,25Hx11
(Abs)3x10
(100#RDeltFly)2x10
41 + 6 = 47 mins
Mid-day workout at Ida Lee. Started with incline and pulldown combo. Incline was paused reps, felt good. Next we did overhead press and seated rows. Then we did rope extension, curls and abs. Finished up with rear delt fly's. Good workout in short time. We both had meetings to get back to.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
Wednesday, March 20, 2019
Sun 3/17 - Pull Day (Ida Lee)
Gym: Ida Lee Gym - Leesburg, VA
(205#SLDL)4x8
(140#SeatRow)4x8+100x10
(160#PullDn)8,8,120x4x10
(60#DBRow)2x10,50x10
(35#IncCurl)8,25Hx12
(40#Crunch)2x10
(15#RDelt)2x10
(40#Crunch)2x10
64 + 6 = 70 mins
Started with SLDL for 4 sets. Grip became an issue late in sets and moved to mixed grip. Felt good. Then we took advantage of pull machines that we don't have in the garage gym. We did seated rows, then a bunch of pulldowns with wide grip and close grip. Then we did 3 sets DB rows. Next were curls and weighted crunches. Finished up with rear delt fly's and more heavy crunches. Back was WORKED. Good WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
(205#SLDL)4x8
(140#SeatRow)4x8+100x10
(160#PullDn)8,8,120x4x10
(60#DBRow)2x10,50x10
(35#IncCurl)8,25Hx12
(40#Crunch)2x10
(15#RDelt)2x10
(40#Crunch)2x10
64 + 6 = 70 mins
Started with SLDL for 4 sets. Grip became an issue late in sets and moved to mixed grip. Felt good. Then we took advantage of pull machines that we don't have in the garage gym. We did seated rows, then a bunch of pulldowns with wide grip and close grip. Then we did 3 sets DB rows. Next were curls and weighted crunches. Finished up with rear delt fly's and more heavy crunches. Back was WORKED. Good WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
Sat 3/16 - Push (Ida Lee)
Gym: Ida Lee in Leesburg, VA
(175#Incline)5,5,5,5,4+130x9,7P
(LegPress)6Platesx4x19
(60#DBShldr)8,6,55x5,35x10
(25#Fly)10,20x12
(35#Crunch)2x10
(73#RopeExt)8,65x8,58x10,8
(Crunch)3x15
64 + 6 = 70 mins
Morning workout at Ida Lee gym in Leesburg. Started with incline bumped up 5#'s from last weekend. Failed progression. Got 4 reps on 5th set and didn't try a 5th. Wasn't going to happen. Pleased with this effort though. Will try again next weekend. Then we did leg press instead of squats. Felt this much more in my legs. Then we did shoulder press for 4 sets. Then fly's with weighted crunches for 2 sets each. Finished up with rope extensions (triceps) and more crunches. Very solid WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
(175#Incline)5,5,5,5,4+130x9,7P
(LegPress)6Platesx4x19
(60#DBShldr)8,6,55x5,35x10
(25#Fly)10,20x12
(35#Crunch)2x10
(73#RopeExt)8,65x8,58x10,8
(Crunch)3x15
64 + 6 = 70 mins
Morning workout at Ida Lee gym in Leesburg. Started with incline bumped up 5#'s from last weekend. Failed progression. Got 4 reps on 5th set and didn't try a 5th. Wasn't going to happen. Pleased with this effort though. Will try again next weekend. Then we did leg press instead of squats. Felt this much more in my legs. Then we did shoulder press for 4 sets. Then fly's with weighted crunches for 2 sets each. Finished up with rope extensions (triceps) and more crunches. Very solid WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
Thursday, March 14, 2019
Wed 3/13 - Full Body
Gym: Garage Gym
(95#Squat)3x10
(60#DBInc)11,10,10
(135#DeadLift)3x10
(85#OHP)8,8,9
(80#T-Bar)3x12
(35#Skulls)10,9
(35#IncCurl)10,25Hx12
(35#Crunch)2x10
38 + 6 = 44 mins
Late evening full body workout. Due to time constraints, we supersetted everything tonight and went lighter on squats, deadlifts and t-bar rows. We hammered it last weekend and needed this WO to allow for recovery. The weekend WO's hammered my knees specifically. Started with squat/incline combo. Incline felt a lot easier than the last 2 weeks. Nice. Then we did deadlifts and overhead press. Next we did t-bar rows with DB skull crushers. Finished up with curls and weighted crunches. Lot of work in 3/4 hour.
Nutrition/Weight:
I weighed 188.6 this morning.
(95#Squat)3x10
(60#DBInc)11,10,10
(135#DeadLift)3x10
(85#OHP)8,8,9
(80#T-Bar)3x12
(35#Skulls)10,9
(35#IncCurl)10,25Hx12
(35#Crunch)2x10
38 + 6 = 44 mins
Late evening full body workout. Due to time constraints, we supersetted everything tonight and went lighter on squats, deadlifts and t-bar rows. We hammered it last weekend and needed this WO to allow for recovery. The weekend WO's hammered my knees specifically. Started with squat/incline combo. Incline felt a lot easier than the last 2 weeks. Nice. Then we did deadlifts and overhead press. Next we did t-bar rows with DB skull crushers. Finished up with curls and weighted crunches. Lot of work in 3/4 hour.
Nutrition/Weight:
I weighed 188.6 this morning.
Monday, March 11, 2019
Sun 3/10 - Pull Day
Gym: Garage Gym
(195#Deadlift)10,205x10,10,10
(70#DBRow)10,10,60x10,10
(Pullups)6,5,5,5
(60#T-Bar)10,10,15
(Crunch)3x15
(30#Inc/HCurl)14/12,10/10,25x10/10
(10#RDelt)3x12
60 + 6 = 66 mins
Pull day. I started deadlifts at 195#'s which was 10#'s heavier than Wednesday. First set felt good, so I added another 10#'s. We were starting a new set every 2 mins (1-1:30 rest) so these got heavy quick. Next we did dumbbell rows for 4 sets. Next we did 4 sets of pull-ups. Had to increase rest time to 3 mins between sets for these. Then we did t-bar rows for 3 sets with 3 sets crunches. Had to go lighter on these. Finished up with incline/hammer curl combo with rear delt fly's. Very good WO.
Nutrition/Weight:
I weighed 192.8 this morning.
(195#Deadlift)10,205x10,10,10
(70#DBRow)10,10,60x10,10
(Pullups)6,5,5,5
(60#T-Bar)10,10,15
(Crunch)3x15
(30#Inc/HCurl)14/12,10/10,25x10/10
(10#RDelt)3x12
60 + 6 = 66 mins
Pull day. I started deadlifts at 195#'s which was 10#'s heavier than Wednesday. First set felt good, so I added another 10#'s. We were starting a new set every 2 mins (1-1:30 rest) so these got heavy quick. Next we did dumbbell rows for 4 sets. Next we did 4 sets of pull-ups. Had to increase rest time to 3 mins between sets for these. Then we did t-bar rows for 3 sets with 3 sets crunches. Had to go lighter on these. Finished up with incline/hammer curl combo with rear delt fly's. Very good WO.
Nutrition/Weight:
I weighed 192.8 this morning.
Saturday, March 9, 2019
Sat 3/9 - Push Day
Gym: Garage Gym
(170#Incline)5,5,5,5,5+125x10,9P
(125#Squat)4x8
(60#DBShldr)10,6,50x8,35x10
(25#Fly)2x10
(35#Crunch)2x10
(125#CGPB)8,7
(35#Crunch)2x10
(80#Skulls)10,60x10/12,10/10
76 + 8 = 84 mins
Push day. Started with incline for 5x5 with 5 more pounds than last week. I got 5x5 again, and it felt good. But we also started a new set every 4 mins instead of every 3 mins. So I was getting 1 more minute rest which made a big difference. Still, I was very pleased with it. We followed 5x5 with 2 back off sets with pause reps. Increased the weight here too. Felt great. Next we did squats. Felt great until the last 2 reps of 4th set. We did these sets every 3 minutes, so about 2 mins rest.
Next we did DB shoulder press. The first set, the angle of incline was too low, so it really was just incline press instead of shoulder press. We fixed that for remaining sets. Then we did 2 set of incline fly's with weighted crunches. Then Close Grip Bench Press with crunches. Finished up by hammering triceps with a heavy set of skull crushers, then 2 lighter sets of skull/press combo. Awesome WO this morning. Very pleased with the effort.
Nutrition/Weight:
I weighed 191.0 this morning. Heavier than normal on a Saturday morning. Had an awesome breakfast of sausage and sunny side up eggs. The sausage was Wild Boar and Bacon from the McLean Organic Butcher in VA. I picked up 3 kinds of sausage when Gregg and I went a couple of weeks ago. The sausage was delicious! Wish he could have been here to share it with us.
(170#Incline)5,5,5,5,5+125x10,9P
(125#Squat)4x8
(60#DBShldr)10,6,50x8,35x10
(25#Fly)2x10
(35#Crunch)2x10
(125#CGPB)8,7
(35#Crunch)2x10
(80#Skulls)10,60x10/12,10/10
76 + 8 = 84 mins
Push day. Started with incline for 5x5 with 5 more pounds than last week. I got 5x5 again, and it felt good. But we also started a new set every 4 mins instead of every 3 mins. So I was getting 1 more minute rest which made a big difference. Still, I was very pleased with it. We followed 5x5 with 2 back off sets with pause reps. Increased the weight here too. Felt great. Next we did squats. Felt great until the last 2 reps of 4th set. We did these sets every 3 minutes, so about 2 mins rest.
Next we did DB shoulder press. The first set, the angle of incline was too low, so it really was just incline press instead of shoulder press. We fixed that for remaining sets. Then we did 2 set of incline fly's with weighted crunches. Then Close Grip Bench Press with crunches. Finished up by hammering triceps with a heavy set of skull crushers, then 2 lighter sets of skull/press combo. Awesome WO this morning. Very pleased with the effort.
Nutrition/Weight:
I weighed 191.0 this morning. Heavier than normal on a Saturday morning. Had an awesome breakfast of sausage and sunny side up eggs. The sausage was Wild Boar and Bacon from the McLean Organic Butcher in VA. I picked up 3 kinds of sausage when Gregg and I went a couple of weeks ago. The sausage was delicious! Wish he could have been here to share it with us.
Thursday, March 7, 2019
Wed 3/6 - Full Body
Gym: Garage Gym
(115#Squat)3x10
(60#DBInc)10,9,9
(185#DeadLift)3x10
(85#OHP)10,10,9
(95#T-Bar)3x10
(70#OHTri)12,11
(30#Crunch)3x10
(30#Inc/HCurl)12/12
58 + 6 = 64 mins
Full body after work. Started with box squats, starting sets every 2 mins. Next we did DB incline for 3 sets, 2 more reps than last week. Then we did deadlift for 3 sets. This was a bump in weight the last several WO's. Sets of 10 on short rests were challenging. Then we did overhead press. 1-2 more reps than last week. Then t-bar rows for 3 sets. This got plenty heavy by the 3rd set. Finished up with arms and abs. Very solid mid-week WO. Still really enjoying the full body with squats and deadlifts. Trying like heck to get my knees feeling better about it too. Stretching religiously, focusing on hams, quads and now a bunch of hip mobility exercises. Praying I get some relief.
Nutrition/Weight:
I weighed 189.0 this morning.
(115#Squat)3x10
(60#DBInc)10,9,9
(185#DeadLift)3x10
(85#OHP)10,10,9
(95#T-Bar)3x10
(70#OHTri)12,11
(30#Crunch)3x10
(30#Inc/HCurl)12/12
58 + 6 = 64 mins
Full body after work. Started with box squats, starting sets every 2 mins. Next we did DB incline for 3 sets, 2 more reps than last week. Then we did deadlift for 3 sets. This was a bump in weight the last several WO's. Sets of 10 on short rests were challenging. Then we did overhead press. 1-2 more reps than last week. Then t-bar rows for 3 sets. This got plenty heavy by the 3rd set. Finished up with arms and abs. Very solid mid-week WO. Still really enjoying the full body with squats and deadlifts. Trying like heck to get my knees feeling better about it too. Stretching religiously, focusing on hams, quads and now a bunch of hip mobility exercises. Praying I get some relief.
Nutrition/Weight:
I weighed 189.0 this morning.
Wednesday, March 6, 2019
Sun 3/3 - Pull Day
Gym: Garage Gym
(175#DeadLift)4x10
(125#T-Bar)9,8,8,8+70x12
(Pullups)8,5,6
(70#DBRow)10,10,60x10
(Crunch)2x15
(30#Inc/HCurl)10/10,25x12/12
(Crunch)2x10
(15#RDelt)2x10
58 + 6 = 64 mins
Pull day started with deadlifts. Increasing weight 5-10 pounds every week. 4 sets of 10 on short rest gets challenging, but felt good today after I got warmed up. Knees were barking at first. Then we did t-bar rows. I bumped the weight here and this got heavy. May stay here next week. Next we did pull-ups which were a challenge. Next we did DB rows and abs. Then we did incline/hammer curl combo with abs and rear delt fly's. Another solid WO.
Nutrition/Weight:
I weighed 188.8 this morning. This is the heaviest I'v been for an extended period of time. Normally in the winter I get close to this weight for a week and then start dieting because I feel it's too high. It's a bit heavier than I'm comfortable with, but I'm sticking with it for a few more weeks to see what happens with strength.
(175#DeadLift)4x10
(125#T-Bar)9,8,8,8+70x12
(Pullups)8,5,6
(70#DBRow)10,10,60x10
(Crunch)2x15
(30#Inc/HCurl)10/10,25x12/12
(Crunch)2x10
(15#RDelt)2x10
58 + 6 = 64 mins
Pull day started with deadlifts. Increasing weight 5-10 pounds every week. 4 sets of 10 on short rest gets challenging, but felt good today after I got warmed up. Knees were barking at first. Then we did t-bar rows. I bumped the weight here and this got heavy. May stay here next week. Next we did pull-ups which were a challenge. Next we did DB rows and abs. Then we did incline/hammer curl combo with abs and rear delt fly's. Another solid WO.
Nutrition/Weight:
I weighed 188.8 this morning. This is the heaviest I'v been for an extended period of time. Normally in the winter I get close to this weight for a week and then start dieting because I feel it's too high. It's a bit heavier than I'm comfortable with, but I'm sticking with it for a few more weeks to see what happens with strength.
Sat 3/2 - Push Day
Gym: Garage Gym
(165#Inc)5,5,5,5,5+120X9,8P
(105#Squat)5x8
(60#DBShldr)8,50x7,7+35x9DS
(25#Fly)10,10,20x12
(30#Crunch)3x10
(80#Skull/Press)8/9,5/7
(60#OHTri)9,50x9
66 + 8 = 74 mins
Push Day. Started with 165# Incline. Last week I failed 5x5 on this weight, so I was trying again. I got 5x5, but had to increase interval between sets from 3 mins to 3.5-4 on last 2 sets to get it. I'm pretty sure I wouldn't have gotten 5x5 on 3 min intervals. 3 min intervals is starting a set every 3 mins, so about 2.5 mins rest. We did 2 back off sets of paused reps after 5x5. Next we did squats for 5 sets of 8. We did box squats today, and I think I'll continue to do them due to my knee issues. At least until I get form, flexibility, mobility better. It's too much strain on my knees right now otherwise.
Next we did DB shoulder press. I bumped the weight for the 1st set and was pleased. Then we did incline fly's and crunches. Then 2 sets of skull/press. Finished up with 2 sets of overhead triceps extensions. Good WO.
Nutrition/Weight:
I weighed 188.2 this morning.
(165#Inc)5,5,5,5,5+120X9,8P
(105#Squat)5x8
(60#DBShldr)8,50x7,7+35x9DS
(25#Fly)10,10,20x12
(30#Crunch)3x10
(80#Skull/Press)8/9,5/7
(60#OHTri)9,50x9
66 + 8 = 74 mins
Push Day. Started with 165# Incline. Last week I failed 5x5 on this weight, so I was trying again. I got 5x5, but had to increase interval between sets from 3 mins to 3.5-4 on last 2 sets to get it. I'm pretty sure I wouldn't have gotten 5x5 on 3 min intervals. 3 min intervals is starting a set every 3 mins, so about 2.5 mins rest. We did 2 back off sets of paused reps after 5x5. Next we did squats for 5 sets of 8. We did box squats today, and I think I'll continue to do them due to my knee issues. At least until I get form, flexibility, mobility better. It's too much strain on my knees right now otherwise.
Next we did DB shoulder press. I bumped the weight for the 1st set and was pleased. Then we did incline fly's and crunches. Then 2 sets of skull/press. Finished up with 2 sets of overhead triceps extensions. Good WO.
Nutrition/Weight:
I weighed 188.2 this morning.
Wed 2/27 - Full Body
Gym: Garage Gym
(95#Squat)3x10
(60#DBInc)9,9,8
(170#DeadLift)3x10
(85#OHP)10,9,8
(90#T-Bar)3x10
(30#Crunch)3x8
(30#Inc/HCurl)12/10
(70#OHTri)11,8
58 + 6 = 64 mins
Fully body Wednesday. I'm really enjoying this template and adding in squats and deadlifts, even thought the weights are light and my knees aren't cooperating in any way. Started with squats for 3 sets of 10 reps. Then DB incline fro 3 sets. I've been doing barbell for several months and thought it might be good to work DB's back into the mix. Next we did deadlift for 3 sets of 10. 10 rep sets of squats and deadlift on 1.5 min rest become challenging for me, even though the weight is light.
Next we did overhead press, and although we haven't been doing OHP consistently in a couple months, I was very pleased with this work. Then we did t-bar rows for 3 sets. Finished up with some arm and ab work. Solid WO.
Nutrition/Weight:
I weighed 187.6 this morning.
(95#Squat)3x10
(60#DBInc)9,9,8
(170#DeadLift)3x10
(85#OHP)10,9,8
(90#T-Bar)3x10
(30#Crunch)3x8
(30#Inc/HCurl)12/10
(70#OHTri)11,8
58 + 6 = 64 mins
Fully body Wednesday. I'm really enjoying this template and adding in squats and deadlifts, even thought the weights are light and my knees aren't cooperating in any way. Started with squats for 3 sets of 10 reps. Then DB incline fro 3 sets. I've been doing barbell for several months and thought it might be good to work DB's back into the mix. Next we did deadlift for 3 sets of 10. 10 rep sets of squats and deadlift on 1.5 min rest become challenging for me, even though the weight is light.
Next we did overhead press, and although we haven't been doing OHP consistently in a couple months, I was very pleased with this work. Then we did t-bar rows for 3 sets. Finished up with some arm and ab work. Solid WO.
Nutrition/Weight:
I weighed 187.6 this morning.
Subscribe to:
Posts (Atom)