Gym: Garage Gym
(125#Squat)2x10
(60#SLDL)2x10
(60#DBInc)2x9
(InvertRow)2x9
(50#DBShldr)8
(Pullup)8
(35#Curl)10,25Hx10
(60#OHTri)14
(LegRaise)2x10
27 + 5 = 32 mins
Early morning full body WO before work. Work has been crazy busy, and I really didn't want to get out of bed this morning, but was glad to get this WO in once it was done.
Started with box squats and DB SLDL combo for 2 sets. Really got heart rate going. Then we did DB incline and inverted rows for 2 sets. Next was shoulder press and pull-ups for a set each. Finished up with incline/hammer curl combo, overhead triceps extension with 2 sets leg raises. Good work in half hour.
Nutrition/Weight:
I weighed 186.8 this morning.
Wednesday, June 26, 2019
Tuesday, June 25, 2019
Sun 6/23/19 - Pull Day
Gym: Garage Gym
(165#BOR)4x8
(Deadlift)255x3,275x3,5,5,5
(Pullups)10,7,6
(35#SealRow)10,30x10
(LegRaise)2x10
(35#Inc/HCurl)8/8,30x8/8
(Crunch)2x10
56 + 8 = 64 mins
Pull day. Started with bent over rows. Worked hard on these. Next we did deadlifts. Concentrating on form. I'm shooting my hips up when I begin the pull. 255 felt really easy. 275 was a good working weight today. Pullups were next. I got 10 on the firs set. I was very pleased with this, especially after doing BOR and deadlift. Felt good. Next we did seal rows with hanging leg raises. Seal rows felt REALLY heavy. Dropped weight for 2nd set. Finished with incline/hammer curl combo. These felt really heavy today as well. Very solid pull WO.
Nutrition/Weight:
I weighed 188.8 this morning. Lowest Sunday of the year :)
(165#BOR)4x8
(Deadlift)255x3,275x3,5,5,5
(Pullups)10,7,6
(35#SealRow)10,30x10
(LegRaise)2x10
(35#Inc/HCurl)8/8,30x8/8
(Crunch)2x10
56 + 8 = 64 mins
Pull day. Started with bent over rows. Worked hard on these. Next we did deadlifts. Concentrating on form. I'm shooting my hips up when I begin the pull. 255 felt really easy. 275 was a good working weight today. Pullups were next. I got 10 on the firs set. I was very pleased with this, especially after doing BOR and deadlift. Felt good. Next we did seal rows with hanging leg raises. Seal rows felt REALLY heavy. Dropped weight for 2nd set. Finished with incline/hammer curl combo. These felt really heavy today as well. Very solid pull WO.
Nutrition/Weight:
I weighed 188.8 this morning. Lowest Sunday of the year :)
Sat 6/22/19 - Push Day (boys arrive for a weekend visit!!)
Gym: Garage Gym
(175#Inc)5,5,165x5,6+125x9P
(155#BoxSquat)4x8
(95#OHP)8,6,6
(30#Fly)2x10
(Superman)2x10
(80#Skull/Press)10/6,7/6
(35#Crunch)3x12
(BandExt)11
62 + 12 w/u = 74 mins
Push day. Started with incline. 2 sets with 175 and had to drop to maintain sets of 5. Got a 6th rep on last heavy set. Did a backoff set of paused reps. Good effort. Then we did squats. My knees weren't feeling great, so I did box squats. These felt good, but got hard every set around rep 7.
We hadn't done OHP in a while so we did them today instead of DB shoulder press. Felt heavy. Next we did incline fly's and supermans. We've done band fly's the last couple of weeks, so changed it up today. I really felt this in my pecs today. Then we finished up with skull/press combo, weighted crunches and a set of triceps extensions. Skull/press felt REALLY heavy today. Good WO.
Boys arrive later today, so we'll do some visiting, eating and Charlotte sight seeing.
Nutrition/Weight:
I weighed 185.2 this morning. Lowest weight of the year. Getting within striking distance :)
(175#Inc)5,5,165x5,6+125x9P
(155#BoxSquat)4x8
(95#OHP)8,6,6
(30#Fly)2x10
(Superman)2x10
(80#Skull/Press)10/6,7/6
(35#Crunch)3x12
(BandExt)11
62 + 12 w/u = 74 mins
Push day. Started with incline. 2 sets with 175 and had to drop to maintain sets of 5. Got a 6th rep on last heavy set. Did a backoff set of paused reps. Good effort. Then we did squats. My knees weren't feeling great, so I did box squats. These felt good, but got hard every set around rep 7.
We hadn't done OHP in a while so we did them today instead of DB shoulder press. Felt heavy. Next we did incline fly's and supermans. We've done band fly's the last couple of weeks, so changed it up today. I really felt this in my pecs today. Then we finished up with skull/press combo, weighted crunches and a set of triceps extensions. Skull/press felt REALLY heavy today. Good WO.
Boys arrive later today, so we'll do some visiting, eating and Charlotte sight seeing.
Nutrition/Weight:
I weighed 185.2 this morning. Lowest weight of the year. Getting within striking distance :)
Thursday, June 20, 2019
Wed 6/19/19 - Full Body
Gym: Garage Gym
(135#BoxSquat)2x10
(60#DBSLDL)2x10
(60#DBInc)2x9P
(InvertRow)2x8
(50#DBShldr)2x7
(Pullups)2x6
(60#OHTri)12
(35#Curl)10
(35#Crunch)2x10
25 + 5 = 30 mins
Full body mid week WO in the evening after work. Hot and humid and glad this was a quick WO. Started with 2 sets of box squats and DB stiff leg dead lift combo. Then I did DB incline with inverted rows. I'm still surprised how challenging inverted rows are. Then I did shoulder press and pull-ups. Finished up with a set of bi's/tri's with 2 sets weighted crunches. Just wanted to hit everything with low volume since I'm in about 1,300-1,500/day caloric deficit.
Nutrition/Weight:
I weighed 187.6 this morning.
(135#BoxSquat)2x10
(60#DBSLDL)2x10
(60#DBInc)2x9P
(InvertRow)2x8
(50#DBShldr)2x7
(Pullups)2x6
(60#OHTri)12
(35#Curl)10
(35#Crunch)2x10
25 + 5 = 30 mins
Full body mid week WO in the evening after work. Hot and humid and glad this was a quick WO. Started with 2 sets of box squats and DB stiff leg dead lift combo. Then I did DB incline with inverted rows. I'm still surprised how challenging inverted rows are. Then I did shoulder press and pull-ups. Finished up with a set of bi's/tri's with 2 sets weighted crunches. Just wanted to hit everything with low volume since I'm in about 1,300-1,500/day caloric deficit.
Nutrition/Weight:
I weighed 187.6 this morning.
Wednesday, June 19, 2019
Sun 6/16/19 - Pull Day (abbreviated)
Gym: Garage Gym
(165#BOR)3x8
(225#Deadlift)5,5,10
(Pullups)8,6
(Crunch)2x10
(RDelt)2x15
27 + 3 = 30 mins
Pull Day, abbreviated. Going to be shoveling, wheel borrowing and spreading 10 yards of mulch today, so we kept the pull day brief. This still felt like a pretty good WO. Started with BOR and these were hard. Then moderate deadlifts with a last set of higher reps. Next we did pull-ups. Finished up with band work for rear delta and crunches. All on short rests.
Nutrition/Weight:
I weighed 191.0 this morning.
(165#BOR)3x8
(225#Deadlift)5,5,10
(Pullups)8,6
(Crunch)2x10
(RDelt)2x15
27 + 3 = 30 mins
Pull Day, abbreviated. Going to be shoveling, wheel borrowing and spreading 10 yards of mulch today, so we kept the pull day brief. This still felt like a pretty good WO. Started with BOR and these were hard. Then moderate deadlifts with a last set of higher reps. Next we did pull-ups. Finished up with band work for rear delta and crunches. All on short rests.
Nutrition/Weight:
I weighed 191.0 this morning.
Sat 6/15/19 - Push Day
Gym: Garage Gym
(175#Incline)5,5,165x5,5+125x9P
(175#BoxSquat)4x5+95x10
(50#DBShldr)10,8+35x8
(BandFly)2x10
(Superman)2x10
(BandExt)12,11,9
(35#Crunch)3x10
60 + 13 = 73 mins
Push Day. Started with Incline for 4 heavy sets plus a back-off set of paused reps. Dropped weight after 2 sets on the heavy sets. Good effort despite having to drop. Next we did squats. 4 sets of box squats and a backoff set of normal squats to parallel or below, higher reps. Hard work. Then we did shoulder press, 2 working sets and a drop set. Next was 2 sets band fly's with supermans. Finished up with band extensions (triceps) and weighted crunches. Solid WO.
I was up late and then up at 5am to support a work launch. Didn't get enough sleep, then worked in the yard most of the remainder of the afternoon. Prepping for spreading 10 yards of mulch tomorrow.
Nutrition/Weight:
I weighed 187.2 this morning.
(175#Incline)5,5,165x5,5+125x9P
(175#BoxSquat)4x5+95x10
(50#DBShldr)10,8+35x8
(BandFly)2x10
(Superman)2x10
(BandExt)12,11,9
(35#Crunch)3x10
60 + 13 = 73 mins
Push Day. Started with Incline for 4 heavy sets plus a back-off set of paused reps. Dropped weight after 2 sets on the heavy sets. Good effort despite having to drop. Next we did squats. 4 sets of box squats and a backoff set of normal squats to parallel or below, higher reps. Hard work. Then we did shoulder press, 2 working sets and a drop set. Next was 2 sets band fly's with supermans. Finished up with band extensions (triceps) and weighted crunches. Solid WO.
I was up late and then up at 5am to support a work launch. Didn't get enough sleep, then worked in the yard most of the remainder of the afternoon. Prepping for spreading 10 yards of mulch tomorrow.
Nutrition/Weight:
I weighed 187.2 this morning.
Saturday, June 15, 2019
Wed 6/12/19 - Full Body
Gym: Garage Gym
(125#Squat)3x8
(145#SLDL)3x8
(60#DBInc)2x8
(Pullups)10,6
(45#DBShldr)2x8
(80#T-Bar)2x8
(60#OHTri)12,10
(35#Curl)8,30Hx10
(35#Crunch)2x10
44 + 6 = 50 mins
Mid-week full body WO. Started with squats, good deep, some paused. Then SLDL. Next we supersetted incline and pull-ups. First set of pull-ups felt really good. Then we did shoulder press and t-bar rows. Finished up with tri's, bi's and crunches. Good WO in big caloric deficit. Keeping volume low.
Nutrition/Weight:
I weighed 188.8 this morning.
(125#Squat)3x8
(145#SLDL)3x8
(60#DBInc)2x8
(Pullups)10,6
(45#DBShldr)2x8
(80#T-Bar)2x8
(60#OHTri)12,10
(35#Curl)8,30Hx10
(35#Crunch)2x10
44 + 6 = 50 mins
Mid-week full body WO. Started with squats, good deep, some paused. Then SLDL. Next we supersetted incline and pull-ups. First set of pull-ups felt really good. Then we did shoulder press and t-bar rows. Finished up with tri's, bi's and crunches. Good WO in big caloric deficit. Keeping volume low.
Nutrition/Weight:
I weighed 188.8 this morning.
Monday, June 10, 2019
Sun 6/9/19 - Pull Day
Gym: Garage Gym
(Deadlift)255x2,275x2,295x2,305x2,315x3+225x10
(165#BOR)8,155x8,8,8
(185#SLDL)2x10
(Pullups)8,5,5
(30#SealRow)2x10
(LegRaise)2x10
(35#Curl)12,30Hx10
(Crunch)2x10
65 + 5 = 67 mins
Pull day. Started with deadlift. Instead of 5x5 as I've been doing, I wanted to work up to a heavy single. That was kind of the plan anyway. But singles felt a bit awkward, so I worked up in doubles to a heavy triple, then backed off for a volume set. I liked this, but think I should've tried a heavier single rather than working up to the triple. Next we did bent over rows, and 165#'s felt really heavy and was putting some strain on my lower back. So I dropped the weight a bit and finished with sets. Hard work.
Next we did 2 sets of Stiff Legged Dead Lifts. I wanted to do some volume here since deadlift was fairly low volume. Next we did pull-ups. First set felt surprisingly good, given what we'd done so far in the WO. But after the first set, the next two were challenging for sure! Then we did seal rows with leg raises. Finished up with curls and crunches. Humid again and I was soaked again. Another solid WO!
Nutrition/Weight:
I weighed 192.6 this morning. Ate a bunch of carbs yesterday so weight spiked a bit.
(Deadlift)255x2,275x2,295x2,305x2,315x3+225x10
(165#BOR)8,155x8,8,8
(185#SLDL)2x10
(Pullups)8,5,5
(30#SealRow)2x10
(LegRaise)2x10
(35#Curl)12,30Hx10
(Crunch)2x10
65 + 5 = 67 mins
Pull day. Started with deadlift. Instead of 5x5 as I've been doing, I wanted to work up to a heavy single. That was kind of the plan anyway. But singles felt a bit awkward, so I worked up in doubles to a heavy triple, then backed off for a volume set. I liked this, but think I should've tried a heavier single rather than working up to the triple. Next we did bent over rows, and 165#'s felt really heavy and was putting some strain on my lower back. So I dropped the weight a bit and finished with sets. Hard work.
Next we did 2 sets of Stiff Legged Dead Lifts. I wanted to do some volume here since deadlift was fairly low volume. Next we did pull-ups. First set felt surprisingly good, given what we'd done so far in the WO. But after the first set, the next two were challenging for sure! Then we did seal rows with leg raises. Finished up with curls and crunches. Humid again and I was soaked again. Another solid WO!
Nutrition/Weight:
I weighed 192.6 this morning. Ate a bunch of carbs yesterday so weight spiked a bit.
Sat 6/8/19 - Push Day
Gym: Garage Gym
(175#Incline)5,5,5,4+125x8P
(165#Squat)5,5,5,5+95x10
(50#DBShldr)10,8
(BandFly)2x10
(Superman)2x10
(80#Skull/Press)11/11,7/8
(35#Crunch)2x12
58 + 17 = 75 mins
Push Day. Started with incline. Last week I got two sets of 5 with this weight and dropped. Today I got 3 sets and stuck with it for the 4th set. I knew I wouldn't get 5 on the last set, but wanted to stick with the weight. Then we did a drop set of paused reps. Very pleased with this effort, especially given my diet is starting to work. Then we warmed up for squats and did 4 working sets, plus a back off set. The working sets were box squats for me, the back off set was deep squats w/o the box. Good work.
Next we did 2 sets shoulder press. Then band fly's with supermans. Finished up with skull/press combo with weighted crunches. It was HUMID this morning. Pretty wet after this one. Very pleased with this WO.
Nutrition/Weight:
I weighed 188.2 this morning. Starting to lean out a bit. Down 10-12 pounds in the last 6-7 weeks.
(175#Incline)5,5,5,4+125x8P
(165#Squat)5,5,5,5+95x10
(50#DBShldr)10,8
(BandFly)2x10
(Superman)2x10
(80#Skull/Press)11/11,7/8
(35#Crunch)2x12
58 + 17 = 75 mins
Push Day. Started with incline. Last week I got two sets of 5 with this weight and dropped. Today I got 3 sets and stuck with it for the 4th set. I knew I wouldn't get 5 on the last set, but wanted to stick with the weight. Then we did a drop set of paused reps. Very pleased with this effort, especially given my diet is starting to work. Then we warmed up for squats and did 4 working sets, plus a back off set. The working sets were box squats for me, the back off set was deep squats w/o the box. Good work.
Next we did 2 sets shoulder press. Then band fly's with supermans. Finished up with skull/press combo with weighted crunches. It was HUMID this morning. Pretty wet after this one. Very pleased with this WO.
Nutrition/Weight:
I weighed 188.2 this morning. Starting to lean out a bit. Down 10-12 pounds in the last 6-7 weeks.
Wednesday, June 5, 2019
Wed 6/5 - Full Body
Gym: Garage Gym
(125#Squat)3x10
(70#SLDL)3x8
(60#DBInc)3x8
(InvertRow)3x8
(45#DBShldr)2x8
(Pullup)2x7
(70#OHTri)10,60x10
(35#Curl)8,30Hx10
(35#Crunch)2x10
(Superman)10
35 + 9 = 44 mins
Early morning full body WO. Started with Squat and SLDL superset. Felt OK. Left knee a little tender from hiking this weekend I think. Next we did DB incline with inverted rows. Next was shoulder press and pull-ups. Finished up with tri's, bi's and crunches. Then did 1 set of supermans. Good amount of work in short time.
Nutrition/Weight:
I weighed 190.8 this morning.
(125#Squat)3x10
(70#SLDL)3x8
(60#DBInc)3x8
(InvertRow)3x8
(45#DBShldr)2x8
(Pullup)2x7
(70#OHTri)10,60x10
(35#Curl)8,30Hx10
(35#Crunch)2x10
(Superman)10
35 + 9 = 44 mins
Early morning full body WO. Started with Squat and SLDL superset. Felt OK. Left knee a little tender from hiking this weekend I think. Next we did DB incline with inverted rows. Next was shoulder press and pull-ups. Finished up with tri's, bi's and crunches. Then did 1 set of supermans. Good amount of work in short time.
Nutrition/Weight:
I weighed 190.8 this morning.
Tuesday, June 4, 2019
Sat 6/1 - Upper + Backpacking Trip
Gym: Garage Gym
(175#Incline)5,5,165x5,5,125x9P
(165#BOR)3x9
(50#DBShldr)10,8
(Pullups)8,6
(BandFly)2x10
(Superman)2x10
(70#OHTri)12,9
(35#Curl)10,30Hx10
(Crunch)2x10
54 + 7 = 61 mins
Morning WO before driving to Roan Highlands for a backpacking trip. No legs today since we'll be hiking in the mountains. Started with incline. It felt fairly heavy and I wanted to get 3x5 and some back off work. I got 2x5 and had to drop weight. Two more good working sets plus a paused back off set. I'm really able to push through these paused backoff sets and they feel good. I hope they're beneficial :). Next we did BOR for 3 sets. These felt really good. Wanted to do a 4th set, but since I'll be carrying a backpack all weekend, we stopped at 3.
Next we supersetted shoulder press and pull-ups. Then Band Fly's and supermans. Finished up with trips, bi's and crunches. Solid WO, not off to the mountains.
Nutrition/Weight:
I weighed 192.2 this morning.
Backpacking:
Parked at Carvers Gap and hiked the AT NoBo to Grassy Ridge Bald side trail. Camped at the top of the mountain. Incredible views, beautiful campsite to watch sunset and sunrise the next morning.
(175#Incline)5,5,165x5,5,125x9P
(165#BOR)3x9
(50#DBShldr)10,8
(Pullups)8,6
(BandFly)2x10
(Superman)2x10
(70#OHTri)12,9
(35#Curl)10,30Hx10
(Crunch)2x10
54 + 7 = 61 mins
Morning WO before driving to Roan Highlands for a backpacking trip. No legs today since we'll be hiking in the mountains. Started with incline. It felt fairly heavy and I wanted to get 3x5 and some back off work. I got 2x5 and had to drop weight. Two more good working sets plus a paused back off set. I'm really able to push through these paused backoff sets and they feel good. I hope they're beneficial :). Next we did BOR for 3 sets. These felt really good. Wanted to do a 4th set, but since I'll be carrying a backpack all weekend, we stopped at 3.
Next we supersetted shoulder press and pull-ups. Then Band Fly's and supermans. Finished up with trips, bi's and crunches. Solid WO, not off to the mountains.
Nutrition/Weight:
I weighed 192.2 this morning.
Backpacking:
Parked at Carvers Gap and hiked the AT NoBo to Grassy Ridge Bald side trail. Camped at the top of the mountain. Incredible views, beautiful campsite to watch sunset and sunrise the next morning.
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