Gym: Garage Gym
(255#Deadlift)5,5,5,5,10
(155#BOR)10,10,9,9
(Pullups)8,Bandx9,9
(30#SealRow)10,25x10
(BarWalk)x2
(35#Curls)10,30Hx12
(PalloffPress)4variants
76 + 6 = 82 mins
Pull day. Bumped up weight on deadlift by 5#. First set felt the hardest, which has been the case the last couple of WO's. Perhaps I'm not warming up well enough. Sets of 5 felt pretty good and did max reps on 5th set. Then we did bent over rows. I got sets of 8 reps last week, so today was an improvement. Back felt pretty well worked already. Next we did pull-ups. First set of 8 was pretty good. I did band assisted the next 2 sets. Next we did seal rows for 2 sets. Felt really heavy!
Instead of crunches for abs, we decided to do some core/stability exercises. First we did bar walks. You hold the bar overhead and walk sideways, overstepping the lift leg behind and across the plant leg. Down the garage and back was 1 set. We did 2 sets of these. We weren't sure how we felt about them. For Sarah, it was more effort to keep the bar overhead than anything.
Next we did payoff presses with bands. We did 4 different variants, all of which felt slightly different. These felt more effective than the bar walks.
Overall, very good WO. Deadlift and BOR combo by themselves are a good WO :)
Nutrition/Weight:
I weighed 198.2 this morning.
Monday, April 29, 2019
Sat 4/27 - Push Day
Gym: Garage Gym
(175#Incline)5,5,5,5,4+125x10,8P
(165#Squat)8,6,6,6
(60#DBShldr)8,50x9,6
(25#Fly)2x10
(45#Crunch)2x10
(80#Skull/Press)10/10,9/9
(Superman)2x12
(Crunch)2x10
25 + 42 + 10 = 77 mins
Push day. Tried to continue the runup so I bumped the weight to 175#'s for incline. Felt pretty good abut didn't get 5 reps on 5th set. It was interesting, the 3rd on the 5th set felt really easy, then I just hit the wall and the 4th rep went up really slowly. 5th rep wasn't happening. Good effort. We dropped the weight and did 2 back off sets of paused reps. Next we did squats. I bumped up the weight by 20#'s and did 4 sets rather then 3x10 I've been doing. Felt good to add the weight.
Next we did shoulder press fro 3 sets. Felt good, but right shoulder was limiting factor. Next we did incline fly's with weighted crunches. We finished up with the skull/press combo, supermans and crunches. Good WO.
Nutrition/Weight:
I weighed 193.2 this morning.
(175#Incline)5,5,5,5,4+125x10,8P
(165#Squat)8,6,6,6
(60#DBShldr)8,50x9,6
(25#Fly)2x10
(45#Crunch)2x10
(80#Skull/Press)10/10,9/9
(Superman)2x12
(Crunch)2x10
25 + 42 + 10 = 77 mins
Push day. Tried to continue the runup so I bumped the weight to 175#'s for incline. Felt pretty good abut didn't get 5 reps on 5th set. It was interesting, the 3rd on the 5th set felt really easy, then I just hit the wall and the 4th rep went up really slowly. 5th rep wasn't happening. Good effort. We dropped the weight and did 2 back off sets of paused reps. Next we did squats. I bumped up the weight by 20#'s and did 4 sets rather then 3x10 I've been doing. Felt good to add the weight.
Next we did shoulder press fro 3 sets. Felt good, but right shoulder was limiting factor. Next we did incline fly's with weighted crunches. We finished up with the skull/press combo, supermans and crunches. Good WO.
Nutrition/Weight:
I weighed 193.2 this morning.
Wednesday, April 24, 2019
Wed 4/24 - Upper
Gym: Garage Gym
(60#DBInc)10,9,8P
(60#DBRow)3x10
(50#DBShldr)10,8
(Pullups)7,6
(BandExt)12,10
(45#Crunch)2x10
(30#Curl)10,Hx10
(Superman)2x10
(10#RDelt)2x12
30 + 5 = 35 mins
Upper Day. Early morning WO. We've been working out in the evenings on Wednesdays, but we have a commitment tonight and got pearly for this WO.
Decided not to do legs today after hitting them this weekend and doing a 5 hour hike on Sunday. Didn't go very heavy today, just a recovery WO.
Started with DB incline (paused reps) and DB row superset. Next we did shoulder press and pullup superset. Then we did band extensions (triceps) and weighted crunches. 45#'s felt really heavy for crunches today. Finished up with curls, supermans and rear delt raises. Decent WO in about 30 mins.
Nutrition/Weight:
I weighed 194.8 this morning.
(60#DBInc)10,9,8P
(60#DBRow)3x10
(50#DBShldr)10,8
(Pullups)7,6
(BandExt)12,10
(45#Crunch)2x10
(30#Curl)10,Hx10
(Superman)2x10
(10#RDelt)2x12
30 + 5 = 35 mins
Upper Day. Early morning WO. We've been working out in the evenings on Wednesdays, but we have a commitment tonight and got pearly for this WO.
Decided not to do legs today after hitting them this weekend and doing a 5 hour hike on Sunday. Didn't go very heavy today, just a recovery WO.
Started with DB incline (paused reps) and DB row superset. Next we did shoulder press and pullup superset. Then we did band extensions (triceps) and weighted crunches. 45#'s felt really heavy for crunches today. Finished up with curls, supermans and rear delt raises. Decent WO in about 30 mins.
Nutrition/Weight:
I weighed 194.8 this morning.
Sun 4/21 - Pull Day
Gym: Garage Gym
(250#Deadlift)5,5,5,5,10
(155#BOR)4x8
(Pullups)2x6
(30#SealRow)2x10
(Crunch)2x10
(35#Curl)10,30Hx10
(Superman)2x10
42 + 6 = 48 mins
Pull day. Started with deadlift and bumped up 5#'s from last WO. Felt heavy at first, but got into a groove and hit 10 the last set. Working hard on fairly short rests. Next we did bent over rows. I was planning on 150#'s, but Sarah had the 2.5# plates so I bumped to 155. I couldn't get sets of 10, but was happy with 4x8. Next we did pull-ups. Ugh. These have been tough and my elbows have been barking at me a lot lately. Next we did seal rows with crunches. Finished up with curls and supermans. Good WO.
Nutrition/Weight:
I weighed 196.8 this morning.
(250#Deadlift)5,5,5,5,10
(155#BOR)4x8
(Pullups)2x6
(30#SealRow)2x10
(Crunch)2x10
(35#Curl)10,30Hx10
(Superman)2x10
42 + 6 = 48 mins
Pull day. Started with deadlift and bumped up 5#'s from last WO. Felt heavy at first, but got into a groove and hit 10 the last set. Working hard on fairly short rests. Next we did bent over rows. I was planning on 150#'s, but Sarah had the 2.5# plates so I bumped to 155. I couldn't get sets of 10, but was happy with 4x8. Next we did pull-ups. Ugh. These have been tough and my elbows have been barking at me a lot lately. Next we did seal rows with crunches. Finished up with curls and supermans. Good WO.
Nutrition/Weight:
I weighed 196.8 this morning.
Tuesday, April 23, 2019
Sat 4/20 - Push Day
Gym: Garage Gym
(170#Incline)5,5,5,5,6+125x10,8P
(145#Squat)3x10
(60#DBShldr)10,5,50x6,35x10
(25#Fly)2x10
(40#Crunch)2x10
(80#Skull/Press)10/10,8/8
(Superman)2x12
(Crunch)2x10
25 + 42 + 8 = 75 mins
Push day. Right shoulder is bothering me, elbows are starting to hurt, wrists are wonky and my right middle finger hurts when pulling. I think I'm due for a couple weeks backing off after this weekend. Started with incline, bumped the weight from last week and felt good. Tried a 7th rep on 5th set and failed (bad idea). We also did 2 back-off sets of paused reps. Felt pretty good once I got warmed up. Then we did squats. Still light and working on form, but last rep or two of last set I had to work fairly hard - these were on 1.5 mins rests.
Next we did shoulder press. First set felt great, then I died on 2nd set. Lowered the weight, still dead. Did a drop set really light and got some volume. Then we did incline fly's with weighted crunches. Finished up with skull/press combo, supermans, and crunches. Good WO.
Nutrition/Weight:
I weighed 193.2 this morning.
(170#Incline)5,5,5,5,6+125x10,8P
(145#Squat)3x10
(60#DBShldr)10,5,50x6,35x10
(25#Fly)2x10
(40#Crunch)2x10
(80#Skull/Press)10/10,8/8
(Superman)2x12
(Crunch)2x10
25 + 42 + 8 = 75 mins
Push day. Right shoulder is bothering me, elbows are starting to hurt, wrists are wonky and my right middle finger hurts when pulling. I think I'm due for a couple weeks backing off after this weekend. Started with incline, bumped the weight from last week and felt good. Tried a 7th rep on 5th set and failed (bad idea). We also did 2 back-off sets of paused reps. Felt pretty good once I got warmed up. Then we did squats. Still light and working on form, but last rep or two of last set I had to work fairly hard - these were on 1.5 mins rests.
Next we did shoulder press. First set felt great, then I died on 2nd set. Lowered the weight, still dead. Did a drop set really light and got some volume. Then we did incline fly's with weighted crunches. Finished up with skull/press combo, supermans, and crunches. Good WO.
Nutrition/Weight:
I weighed 193.2 this morning.
Thursday, April 18, 2019
Wed 4/17 - Full Body
Gym: Garage Gym
(125#Incline)3x8
(115#Squat)2x10
(Pullups)2x6
(135#Deadlift)2x10
(75#OHP)2x10
(30#Curl)10,Hx10
(BandExt)2x12
(Superman)2x10
(InvertRow)2x8
32 + 6 = 38 mins
Mid week full body quick WO. Started with incline. Felt heavy for how light is was and bothered my R shoulder. It's been wonky for about 2 weeks. Keep everything to 2 sets after 3 sets of incline. Next I did light squats. Then I supersetted deadlift and pull-ups. Next I supersetted overhead press and curls. Finished up with band extensions, supermans and inverted rows. Good WO in short time.
Nutrition/Weight:
I weighed 194.8 this morning. Time to start reigning it in. Won't diet HARD yet, but get into a position where I'm feeling trim and a good RFL run from lean.
(125#Incline)3x8
(115#Squat)2x10
(Pullups)2x6
(135#Deadlift)2x10
(75#OHP)2x10
(30#Curl)10,Hx10
(BandExt)2x12
(Superman)2x10
(InvertRow)2x8
32 + 6 = 38 mins
Mid week full body quick WO. Started with incline. Felt heavy for how light is was and bothered my R shoulder. It's been wonky for about 2 weeks. Keep everything to 2 sets after 3 sets of incline. Next I did light squats. Then I supersetted deadlift and pull-ups. Next I supersetted overhead press and curls. Finished up with band extensions, supermans and inverted rows. Good WO in short time.
Nutrition/Weight:
I weighed 194.8 this morning. Time to start reigning it in. Won't diet HARD yet, but get into a position where I'm feeling trim and a good RFL run from lean.
Tuesday, April 16, 2019
Sun 4/14 - Pull Day
Gym: Garage Gym
(245#Deadlift)5,5,5,5,10
(145#BOR)4x10
(Pullups)7,6
(BandRow)2x10
(Crunch)2x10
(35#Curl)11,30Hx10
(FacePull)2x10
(Superman)2x10
44 + 6 = 50 mins
Pull day. Started with deadlift, bumped up the weight and felt great once I got going. Warmups didn't feel great. Then we did bent over rows. Bumped the weight on this also. Felt pretty good, but by 4th set it was really challenging. Next we did pull-ups. Ouch, tough. Next we did seated band rows with crunches. Finished up with triple set of curls, face pulls and supermans. Very solid WO.
Nutrition/Weight:
I weighed 200.2 this morning.
(245#Deadlift)5,5,5,5,10
(145#BOR)4x10
(Pullups)7,6
(BandRow)2x10
(Crunch)2x10
(35#Curl)11,30Hx10
(FacePull)2x10
(Superman)2x10
44 + 6 = 50 mins
Pull day. Started with deadlift, bumped up the weight and felt great once I got going. Warmups didn't feel great. Then we did bent over rows. Bumped the weight on this also. Felt pretty good, but by 4th set it was really challenging. Next we did pull-ups. Ouch, tough. Next we did seated band rows with crunches. Finished up with triple set of curls, face pulls and supermans. Very solid WO.
Nutrition/Weight:
I weighed 200.2 this morning.
Sat 4/13 - Push Day
Gym: Garage Gym
(165#Incline)5,5,5,5,7+125x10,9P
(135#Squat)3x10
(95#OHP)10,7,7,75x8
(25#Fly)2x10
(Crunch)2x12
(BandExt)12,10,9
(Superman)3x12
26 + 41 + 6 = 73 mins
Push day. Started with incline, but reduced weight by about 10% since I failed 180#'s twice. I'll try ramping back up, but diet will start soon and progress will not last long. Felt good for 5 sets, then did 2 drop sets of paused reps. Then we did squats for 3 sets. Next we did OHP and I bumped the weight from what I've been doing. I figured I'd do 1 set and drop weight, but it went really well so I stuck with it for 2 more sets, plus a drop set. Next we did fly's and abs. Finished up with band extensions and supermans. Very nice WO.
Nutrition/Weight:
I weighed 196.4 this morning. Had all you can eat sushi. Going to be heavy tomorrow.
(165#Incline)5,5,5,5,7+125x10,9P
(135#Squat)3x10
(95#OHP)10,7,7,75x8
(25#Fly)2x10
(Crunch)2x12
(BandExt)12,10,9
(Superman)3x12
26 + 41 + 6 = 73 mins
Push day. Started with incline, but reduced weight by about 10% since I failed 180#'s twice. I'll try ramping back up, but diet will start soon and progress will not last long. Felt good for 5 sets, then did 2 drop sets of paused reps. Then we did squats for 3 sets. Next we did OHP and I bumped the weight from what I've been doing. I figured I'd do 1 set and drop weight, but it went really well so I stuck with it for 2 more sets, plus a drop set. Next we did fly's and abs. Finished up with band extensions and supermans. Very nice WO.
Nutrition/Weight:
I weighed 196.4 this morning. Had all you can eat sushi. Going to be heavy tomorrow.
Thursday, April 11, 2019
Wed 4/10 - Full Body
Gym: Garage Gym
(115#Squat)3x10
(135#Incline)8,115x10,10P
(185#DeadLift)3x8
(Pullups)10,6,6
(BandExt)2x15
(35#Curl)9,30x10
(Superman)2x10
44 + 6 = 50 mins
Mid-week full body WO. Nothing heavy today. Started with squats for 3 sets. Right knee bothering me during warmup and we almost just skipped them. Knee felt a bit better as I widened my stance a bit and as I got more warmed up. Knees still just being really temperamental. Next we did incline. First set at 135#'s felt heavier than I wanted for an easy/light day. Right shoulder bothering me since last weekend. 2 weeks ago, I did 3x10 paused reps easy. I think I'm just not recovering from hard WO's. I haven't been dieting hard, but also eating at a deficit during the week. Dropped weight after the first set, felt better, but this should have felt REALLY light and it didn't. Next we did 3 sets of deadlifts that felt good. Then pullups. First good set, then dropped reps. Finished up with band extensions for triceps, curls and superman. Decent WO.
Nutrition/Weight:
I weighed 195.4 this morning.
(115#Squat)3x10
(135#Incline)8,115x10,10P
(185#DeadLift)3x8
(Pullups)10,6,6
(BandExt)2x15
(35#Curl)9,30x10
(Superman)2x10
44 + 6 = 50 mins
Mid-week full body WO. Nothing heavy today. Started with squats for 3 sets. Right knee bothering me during warmup and we almost just skipped them. Knee felt a bit better as I widened my stance a bit and as I got more warmed up. Knees still just being really temperamental. Next we did incline. First set at 135#'s felt heavier than I wanted for an easy/light day. Right shoulder bothering me since last weekend. 2 weeks ago, I did 3x10 paused reps easy. I think I'm just not recovering from hard WO's. I haven't been dieting hard, but also eating at a deficit during the week. Dropped weight after the first set, felt better, but this should have felt REALLY light and it didn't. Next we did 3 sets of deadlifts that felt good. Then pullups. First good set, then dropped reps. Finished up with band extensions for triceps, curls and superman. Decent WO.
Nutrition/Weight:
I weighed 195.4 this morning.
Tuesday, April 9, 2019
Sun 4/7 - Pull Day
Gym: Garage Gym
(235#DeadLift)5,5,5,5,10
(135#BOR)4x10
(Pullups)8,5,5
(BandRow)3x12
(LegRaise)3x10
(35#Curl)12,30Hx12
(FacePull)2x12
(Superman)2x12
53 + 5 = 58 mins
Pull day. Started with deadlift. Lower back felt fatigued at first, but got warmed up and felt good. Got 10 reps on last set, working hard though. Then we did bent over rows for 4 sets. Working harder. Pullups were a bitch. Ouch. Then we did seated rows with the bands with leg raises. Finished up with curls, face pulls and superman (for lower back). Very solid WO.
Nutrition/Weight:
I weighed 194.0 this morning.
(235#DeadLift)5,5,5,5,10
(135#BOR)4x10
(Pullups)8,5,5
(BandRow)3x12
(LegRaise)3x10
(35#Curl)12,30Hx12
(FacePull)2x12
(Superman)2x12
53 + 5 = 58 mins
Pull day. Started with deadlift. Lower back felt fatigued at first, but got warmed up and felt good. Got 10 reps on last set, working hard though. Then we did bent over rows for 4 sets. Working harder. Pullups were a bitch. Ouch. Then we did seated rows with the bands with leg raises. Finished up with curls, face pulls and superman (for lower back). Very solid WO.
Nutrition/Weight:
I weighed 194.0 this morning.
Sat 4/6 - Push Day
Gym: Garage Gym
(180#Incline5,4,165x5,5,5,125x10,9P
(125#Squat)3x10+75x5P
(60#DBShldr)9,5,50x8,40x8
(25#Fly)9,20x12
(45#Crunch)2x10
(125#RGBP)7,6
(BandExt)3x9
(Crunch)3x12
26 + 48 + 8 = 82 mins
Push day. Started with incline hoping to improve by 1 rep and get 5x5 this week. I think I knew on my 2nd or 3rd warmup set that it wasn't going to happen. Warmups felt heavy, like work. I put 180 on anyway and got 5 the first set, but the 5th rep was slow. Second set, I got 4 and was done. Dropped weight and got 5's and then did 2 good back off sets. Not happy with the result, but I worked as hard as I could. I either wasn't recovered from the last 2 WO's and/or I've dropped weight this week and I may just be at the end of my progression and weight gain for this run. I'll have to decide if I give 180 another shot this week, or if I drop weight 10% and run back up over a few weeks. Next we warmed up for squats and did 3 sets plus a paused set. Paused reps are tough for me because of my knee issues, but I liked doing them.
Next we did shoulder press. Great first set, then died on the 2nd. Reduced weight for the 3rd set and did a drop set with short rest. Then we did fly's and crunches. Then we did reverse grip bench press. 2nd set really bothered my R shoulder. Gotta keep an eye on that. Finished up with band extensions and crunches. Solid WO.
Nutrition/Weight:
I weighed 193.0 this morning.
(180#Incline5,4,165x5,5,5,125x10,9P
(125#Squat)3x10+75x5P
(60#DBShldr)9,5,50x8,40x8
(25#Fly)9,20x12
(45#Crunch)2x10
(125#RGBP)7,6
(BandExt)3x9
(Crunch)3x12
26 + 48 + 8 = 82 mins
Push day. Started with incline hoping to improve by 1 rep and get 5x5 this week. I think I knew on my 2nd or 3rd warmup set that it wasn't going to happen. Warmups felt heavy, like work. I put 180 on anyway and got 5 the first set, but the 5th rep was slow. Second set, I got 4 and was done. Dropped weight and got 5's and then did 2 good back off sets. Not happy with the result, but I worked as hard as I could. I either wasn't recovered from the last 2 WO's and/or I've dropped weight this week and I may just be at the end of my progression and weight gain for this run. I'll have to decide if I give 180 another shot this week, or if I drop weight 10% and run back up over a few weeks. Next we warmed up for squats and did 3 sets plus a paused set. Paused reps are tough for me because of my knee issues, but I liked doing them.
Next we did shoulder press. Great first set, then died on the 2nd. Reduced weight for the 3rd set and did a drop set with short rest. Then we did fly's and crunches. Then we did reverse grip bench press. 2nd set really bothered my R shoulder. Gotta keep an eye on that. Finished up with band extensions and crunches. Solid WO.
Nutrition/Weight:
I weighed 193.0 this morning.
Thursday, April 4, 2019
Wed 4/3 - Full Body
Gym: Garage Gym
(115#Squat)3x10
(60#DBInc)10,8,8
(185#DeadLift)3x8
(85#OHP)3x8
(70#T-BarRow)2x12
(BandTri)2x10
(35#IncCurl)10,30Hx10
(Crunch)2x12
44 + 6 = 50 mins
Full body evening workout. Started with squats for 3 sets. Knees felt decent. Next we did DB incline. Less reps than normal the last couple of WO's. I wanted to make sure I took it easy, and I think I was still feeling the press WO from the weekend. Next we superseded deadlift and overhead press. Both were good. We took fairly long breaks between sets because there were about 15 deer in our side yard and Salem was dying to get close to them so we walked her closer to them on the leash. Next we did t-bar rows with triceps extensions using the EliteFTS bands. Finished up with curls and crunches. Love these full body WO's.
Nutrition/Weight:
I weighed 194.4 this morning.
(115#Squat)3x10
(60#DBInc)10,8,8
(185#DeadLift)3x8
(85#OHP)3x8
(70#T-BarRow)2x12
(BandTri)2x10
(35#IncCurl)10,30Hx10
(Crunch)2x12
44 + 6 = 50 mins
Full body evening workout. Started with squats for 3 sets. Knees felt decent. Next we did DB incline. Less reps than normal the last couple of WO's. I wanted to make sure I took it easy, and I think I was still feeling the press WO from the weekend. Next we superseded deadlift and overhead press. Both were good. We took fairly long breaks between sets because there were about 15 deer in our side yard and Salem was dying to get close to them so we walked her closer to them on the leash. Next we did t-bar rows with triceps extensions using the EliteFTS bands. Finished up with curls and crunches. Love these full body WO's.
Nutrition/Weight:
I weighed 194.4 this morning.
Tuesday, April 2, 2019
Sun 3/31 - Pull Day
Gym: Garage Gym
(225#DeadLift)5,5,5,5,7
(135#BOR)4x10
(Pullups)6,6+7,8B
(70#DBRow)10,60x10
(Crunch)2x10
(35#Curl)8,25x10/10
(15#RDelt)10,10x15
44 + 6 = 50 mins
Pull day. Started with DeadLift for 5x5. Felt pretty good so I did 7 on last set. Next we did bent over rows. We've been doing T-bar rows and this was a good change. We did 2 sets standing with a bend and 2 sets off the floor. Off the floor felt harder, but it may have been at least partially because they were the last 2 sets. Either way, we need to do these more often. Then we did pull-ups. Ouch. These were hard. My weight + 3rd movement made them really hard. We did 2 body weight sets and then 2 sets with band assist. Next were DB rows and crunches for 2 sets. Started with 70#DB's and dropped to 60's. Finished up with curls and crunches. Good WO, felt beat up from yesterday's WO.
Nutrition/Weight:
I weighed 195.2 this morning.
(225#DeadLift)5,5,5,5,7
(135#BOR)4x10
(Pullups)6,6+7,8B
(70#DBRow)10,60x10
(Crunch)2x10
(35#Curl)8,25x10/10
(15#RDelt)10,10x15
44 + 6 = 50 mins
Pull day. Started with DeadLift for 5x5. Felt pretty good so I did 7 on last set. Next we did bent over rows. We've been doing T-bar rows and this was a good change. We did 2 sets standing with a bend and 2 sets off the floor. Off the floor felt harder, but it may have been at least partially because they were the last 2 sets. Either way, we need to do these more often. Then we did pull-ups. Ouch. These were hard. My weight + 3rd movement made them really hard. We did 2 body weight sets and then 2 sets with band assist. Next were DB rows and crunches for 2 sets. Started with 70#DB's and dropped to 60's. Finished up with curls and crunches. Good WO, felt beat up from yesterday's WO.
Nutrition/Weight:
I weighed 195.2 this morning.
Sat 3/30 - Push Day
Garage Gym
(180#Incline)5,5,5,5,4+135x8,7P
(105#Squat)3x10+3holds
(60#DBShldr)8,5,50x6,45x8
(25#Fly)10,20x15
(45#Crunch)2x10
(105#RGBP)10,125x6
(80#Skull/Press)8/8,70x9/9
(Crunch)2x12
(BandExt)10,7
26 + 52 + 15 = 93 mins
Push day. Started with incline and bumped the weight by 5#'s from last WO since I still hit 5x5. I got 5,5,5,5,4 with this weight and was very pleased with the effort. I barely got the 4th rep on the last set, so I wasn't that close to 5x5, but happy with the progression. I'll hit this weight again this weekend. Knees are FINALLY starting to feel a bit better so we did light squat for 3 sets and then got into deep squat position and did holds of about 20 seconds.
Next we did shoulder press. First set with 60#'s felt good, died on the 2nd. Reduced weight the next 2 sets. Then we did incline fly's with heavy crunches. Next we did 2 sets of Revers Grip Bench Press for triceps. Started a bit too light, felt pretty good. Flat pressing still bothers my shoulder though, even reverse and close grip. Next we did skull/presses with crunches. Finished up with band extensions with our new bands from EliteFTS. Similar to rope extensions, but with the heavy bands. Great WO. Very pleased.
Nutrition/Weight:
I weighed 192.8 this morning. Down from 200#'s on Monday.
(180#Incline)5,5,5,5,4+135x8,7P
(105#Squat)3x10+3holds
(60#DBShldr)8,5,50x6,45x8
(25#Fly)10,20x15
(45#Crunch)2x10
(105#RGBP)10,125x6
(80#Skull/Press)8/8,70x9/9
(Crunch)2x12
(BandExt)10,7
26 + 52 + 15 = 93 mins
Push day. Started with incline and bumped the weight by 5#'s from last WO since I still hit 5x5. I got 5,5,5,5,4 with this weight and was very pleased with the effort. I barely got the 4th rep on the last set, so I wasn't that close to 5x5, but happy with the progression. I'll hit this weight again this weekend. Knees are FINALLY starting to feel a bit better so we did light squat for 3 sets and then got into deep squat position and did holds of about 20 seconds.
Next we did shoulder press. First set with 60#'s felt good, died on the 2nd. Reduced weight the next 2 sets. Then we did incline fly's with heavy crunches. Next we did 2 sets of Revers Grip Bench Press for triceps. Started a bit too light, felt pretty good. Flat pressing still bothers my shoulder though, even reverse and close grip. Next we did skull/presses with crunches. Finished up with band extensions with our new bands from EliteFTS. Similar to rope extensions, but with the heavy bands. Great WO. Very pleased.
Nutrition/Weight:
I weighed 192.8 this morning. Down from 200#'s on Monday.
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