Workout: Fitness First
(80#DBInc)7,7,7,7',70#x7 Great!
(115#T-bar)5x8
(135#Bench)3x12 V. Good
(90#SeatRow)3x7
(70#IsoShldr)3x8
(Pullups)3x6
(LegPress)6PLx4x12
(180#CableCrunch)10,8,8
(KneeCrunch)15,12,12
67 mins + 12 w/u + 0 c/d = 69 mins total
Very good incline and bench today. Leaving for Seattle tomorrow for meetings with Clearwire. Going to be extremely busy and won't have a lot of time for gym, plus diet will probably go to hell.
Nutrition:
I weighed 176.8 this morning.
Friday, July 19, 2013
Thursday, July 11, 2013
Thu 7/11 - GBR Upper
Workout: Large Sprint Gym
(75#DBIncline)7,7,7,7,8 Great!
(Pullups)4x8 V. Good
(40#IncFly)3x9
(135#SmithBOR)3x12 V. Good
(RearDelt)3x10
(25#FrontDelt)3x10
(20#LatDelt)3x10
(Dips)20,15 V. Good
(40#Curls)2x10
42 mins + 10 w/u + 12 c/d = 64 mins total
After very little sleep this week, I tried to get up this morning and head to the gym before a very busy day. Didn't happen. But, I did get away to the large Sprint gym just after lunch time. I hadn't been there in months. DB's only go up to 75#'s at the gym, so I started w/ that for incline.
Incline was absolutely great with 75#'s. I did 5 really good working sets and altough I enjoy heavier work, this rep/set range really felt good. Sometimes I think trying to as heavy as possible sacrifices form (and obviously volume). I think I do better on a little bit higher volume. Pullups were great. They just felt easy and my shoulders were going above the bar on every rep.(17mins)
Incline fly's were good, but glad I stuck w/ 40#'s. Chest was worked well already. BOR's on the smith machine were great. Really felt it good in my back. I'll have to do these more often and the higher reps felt good.(11/28mins).
I did the triple-set of rear/front/lateral delts. I used to do this all the time but switched to more pressing for shoulders. These felt great and are easier on my shoulders. Will do more often.(8/36mins). Finished up with 2 sets of dips and curls. Dips felt great and 20 reps on first set felt great. Really worked 2nd set on the last 3-5.(6/42mins).
I wasn't expecting a lot out of this WO, but it turned out to be really good. I'll have to remember to check the ego at the door now and then and use lighter weight on bench/incline and just focus on form.
Nutrition:
I weighed 177.6 this morning. That's good because I took the kids for dinner to an Italian joint and ate a bunch of pasta!
(75#DBIncline)7,7,7,7,8 Great!
(Pullups)4x8 V. Good
(40#IncFly)3x9
(135#SmithBOR)3x12 V. Good
(RearDelt)3x10
(25#FrontDelt)3x10
(20#LatDelt)3x10
(Dips)20,15 V. Good
(40#Curls)2x10
42 mins + 10 w/u + 12 c/d = 64 mins total
After very little sleep this week, I tried to get up this morning and head to the gym before a very busy day. Didn't happen. But, I did get away to the large Sprint gym just after lunch time. I hadn't been there in months. DB's only go up to 75#'s at the gym, so I started w/ that for incline.
Incline was absolutely great with 75#'s. I did 5 really good working sets and altough I enjoy heavier work, this rep/set range really felt good. Sometimes I think trying to as heavy as possible sacrifices form (and obviously volume). I think I do better on a little bit higher volume. Pullups were great. They just felt easy and my shoulders were going above the bar on every rep.(17mins)
Incline fly's were good, but glad I stuck w/ 40#'s. Chest was worked well already. BOR's on the smith machine were great. Really felt it good in my back. I'll have to do these more often and the higher reps felt good.(11/28mins).
I did the triple-set of rear/front/lateral delts. I used to do this all the time but switched to more pressing for shoulders. These felt great and are easier on my shoulders. Will do more often.(8/36mins). Finished up with 2 sets of dips and curls. Dips felt great and 20 reps on first set felt great. Really worked 2nd set on the last 3-5.(6/42mins).
I wasn't expecting a lot out of this WO, but it turned out to be really good. I'll have to remember to check the ego at the door now and then and use lighter weight on bench/incline and just focus on form.
Nutrition:
I weighed 177.6 this morning. That's good because I took the kids for dinner to an Italian joint and ate a bunch of pasta!
Tuesday, July 9, 2013
Tue 7/9 - GBR Upper
Workout: (Fitness First)
(80#DBInc)6,6,6,8 V. Good
(90#SeatRow)3x7
(135#Bench)2x15 Awesome
(60#DBInc)2x9
(115#T-bar)4x8
(70#IsoShldr)2x8
(Pullups)2x6
(40#Curl)2x10
(25#LatDelt)2x9
(Dips)15,10
(90#RearDelt)2x10
(CableCrunch)10,8
(KneeCrunch)2x15
51mins + 12 w/u + 10 c/d = 73mins total
I was planning on barbell incline, but someone was using it and it's probably better to give my elbows/shoulders a "break" so I did DB's. I was very happy that I was able to get 8 reps on the last set. Rows were OK.(16mins). I wanted some more volume for chest so I did some higher rep barbell flat and more incline. 135 bench felt light and great, but I didn't want reps that high so did 2 sets there and then some lighter incline. Awesome chest work today. T-bar was pretty good.(14/30mins).
Shoulder press felt a little wonky on my shoulders today, so I kept it to 2 sets and hit lateral delts later in the WO. My elbows, especially my left one has been bad, so I kept pullups low reps and to 2 sets as well.(5/35mins). Curl and lateral delts were next and both were good.(6/41mins).
I wanted some tri work today so I did dips. My chest was done so the 2nd set I died. I combo'd this with 2 sets of rear delts.(6/47mins). Finished up with a couple sets of core work and called it a day.(4/51mins).
Really happy with this WO today. Probably too much "accessory" type work, but got some really good chest and back work in.
Nutrition:
I weighed 179.8 this morning. Going to eat quite a bit today and then try to do a 2-week cut. Might be hard because I'm travelling to Seattle next week for work. We'll see how it goes on the road. WO's may also be a challenge.
(80#DBInc)6,6,6,8 V. Good
(90#SeatRow)3x7
(135#Bench)2x15 Awesome
(60#DBInc)2x9
(115#T-bar)4x8
(70#IsoShldr)2x8
(Pullups)2x6
(40#Curl)2x10
(25#LatDelt)2x9
(Dips)15,10
(90#RearDelt)2x10
(CableCrunch)10,8
(KneeCrunch)2x15
51mins + 12 w/u + 10 c/d = 73mins total
I was planning on barbell incline, but someone was using it and it's probably better to give my elbows/shoulders a "break" so I did DB's. I was very happy that I was able to get 8 reps on the last set. Rows were OK.(16mins). I wanted some more volume for chest so I did some higher rep barbell flat and more incline. 135 bench felt light and great, but I didn't want reps that high so did 2 sets there and then some lighter incline. Awesome chest work today. T-bar was pretty good.(14/30mins).
Shoulder press felt a little wonky on my shoulders today, so I kept it to 2 sets and hit lateral delts later in the WO. My elbows, especially my left one has been bad, so I kept pullups low reps and to 2 sets as well.(5/35mins). Curl and lateral delts were next and both were good.(6/41mins).
I wanted some tri work today so I did dips. My chest was done so the 2nd set I died. I combo'd this with 2 sets of rear delts.(6/47mins). Finished up with a couple sets of core work and called it a day.(4/51mins).
Really happy with this WO today. Probably too much "accessory" type work, but got some really good chest and back work in.
Nutrition:
I weighed 179.8 this morning. Going to eat quite a bit today and then try to do a 2-week cut. Might be hard because I'm travelling to Seattle next week for work. We'll see how it goes on the road. WO's may also be a challenge.
Monday, July 8, 2013
Sat 7/6 - GBR Upper
Workout: (Ironbound Gym - Williamsburg)
(135#Incline)4x10 Good
(90#T-bar)4x10
(40#IncFly)3x9
(150#SeatRow)3x8
(95#OHP)3x8
(25#LatDelt)3x10
(Dips)15,15,12 Great
(40#Curl)2x10
(30#HammerCurl)12,15
(RearDelt)3x10
(25#FrontDelt)3x10
(T-twist)24/+8,8,8,8
(TriPushDn)3x12
62mins + 12 w/u + 6 c/d = 80mins total
Worked out at Ironbound Gym in Williamsburg. The last WO I had here was one of the worst WO's I've ever had. Everything felt heavy as hell and I didn't have a singel good exercise. I was dreading this one a little bit. Thankfully, this time I had more than 2-hours sleep and the WO went well. Incline and t-bar were pretty good. I was happy to get 4x10 incline w/ reps in the tank.(13mins).
Incline fly's and seated rows were OK, but row machine was ancient and a bit awkward.(11/24mins). OHP was a little tougher than normal, but supersetted with lateral delts was brutal.(12/36mins). Dips were great and I mixed in sets of curls and hammer curls.(11/47mins). I decided to do some rear and front delt work (7/54mins) and finished up with some core work and tri pushdowns.(8/62mins).
Overall a pretty good WO for being away from my normal gym. All the equipment is just enough different to make things feel "off" just a tad.
Nutrition:
Not weighing myself or tracking cals while on vacation. I'll just try to eat enough protein and I'm sure the carbs/fat will take care of itself :)
(135#Incline)4x10 Good
(90#T-bar)4x10
(40#IncFly)3x9
(150#SeatRow)3x8
(95#OHP)3x8
(25#LatDelt)3x10
(Dips)15,15,12 Great
(40#Curl)2x10
(30#HammerCurl)12,15
(RearDelt)3x10
(25#FrontDelt)3x10
(T-twist)24/+8,8,8,8
(TriPushDn)3x12
62mins + 12 w/u + 6 c/d = 80mins total
Worked out at Ironbound Gym in Williamsburg. The last WO I had here was one of the worst WO's I've ever had. Everything felt heavy as hell and I didn't have a singel good exercise. I was dreading this one a little bit. Thankfully, this time I had more than 2-hours sleep and the WO went well. Incline and t-bar were pretty good. I was happy to get 4x10 incline w/ reps in the tank.(13mins).
Incline fly's and seated rows were OK, but row machine was ancient and a bit awkward.(11/24mins). OHP was a little tougher than normal, but supersetted with lateral delts was brutal.(12/36mins). Dips were great and I mixed in sets of curls and hammer curls.(11/47mins). I decided to do some rear and front delt work (7/54mins) and finished up with some core work and tri pushdowns.(8/62mins).
Overall a pretty good WO for being away from my normal gym. All the equipment is just enough different to make things feel "off" just a tad.
Nutrition:
Not weighing myself or tracking cals while on vacation. I'll just try to eat enough protein and I'm sure the carbs/fat will take care of itself :)
Wednesday, July 3, 2013
Wed 7/3 - FB SD Hypertrophy
Tue 7/2:
-Walked 61 mins before work.
Nutrition:
I weighed 178.8 in the morning.
Wed 7/3:
Full Body Stripped Down Hypertrophy
Group1
(LegPress)6Plx12,8Plx4x10 Great
(80#DBInc)3x6
(60#DBInc)2x10
(115#T-bar)4x8 Heavy
31mins
Group2
(225#SLDL)4x8
(70#IsoShldr)3x10
(CGPullups)3x8
19/50mins
Add-ons
(180#Crunch)8,8,8'
(KneeCrunch)3x12
(150#TriPushDn)12/+5,5,4
60 + 18 w/u + 10 c/d = 88mins total
Group1: My back has been barking at me a bit and I think I engage it a lot during heavy hack squats (not a good thing), so today I did heavy leg press. I kinda felt like this was wimping out, but man does it isolate the legs and I really worked hard during these sets.(14mins). I went back to DB incline today to give my shoulders/elbows a break from barbell. It felt pretty heavy and after 3 heavy sets I dropped down to get in some extra volume. Very good work. T-bar felt heavy today.(17/31mins)
Group2: G1 really took a lot out of me. SLDL was OK. Had 4x10 penciled in, but only did 8's.(11/42mins) Dropped shoulder press and pullups to 3 sets instead of 4.(8/50mins)
Add-ons: Did the cable crunch/knee crunch combo (7/57mins) and then hit a myo-rep set of tri pushdowns (3/60mins).
Another very good, yet extremely difficult FB workout. These are getting too long w/ warmup/cooldown. I should probably just stick to G1/G2 and drop the add-ons.
Nutrition:
I weighed 178.0 this morning. I keep dropping weight this week and I've been eating a shit-ton of food lately. I'm actually trying to maintain weight.
-Walked 61 mins before work.
Nutrition:
I weighed 178.8 in the morning.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 242 | 229 | 39 | 2,252 |
| Calories | 966 | 917 | 352 | 2,235 | |
| Percent | 43% | 41% | 16% | ` |
Wed 7/3:
Full Body Stripped Down Hypertrophy
Group1
(LegPress)6Plx12,8Plx4x10 Great
(80#DBInc)3x6
(60#DBInc)2x10
(115#T-bar)4x8 Heavy
31mins
Group2
(225#SLDL)4x8
(70#IsoShldr)3x10
(CGPullups)3x8
19/50mins
Add-ons
(180#Crunch)8,8,8'
(KneeCrunch)3x12
(150#TriPushDn)12/+5,5,4
60 + 18 w/u + 10 c/d = 88mins total
Group1: My back has been barking at me a bit and I think I engage it a lot during heavy hack squats (not a good thing), so today I did heavy leg press. I kinda felt like this was wimping out, but man does it isolate the legs and I really worked hard during these sets.(14mins). I went back to DB incline today to give my shoulders/elbows a break from barbell. It felt pretty heavy and after 3 heavy sets I dropped down to get in some extra volume. Very good work. T-bar felt heavy today.(17/31mins)
Group2: G1 really took a lot out of me. SLDL was OK. Had 4x10 penciled in, but only did 8's.(11/42mins) Dropped shoulder press and pullups to 3 sets instead of 4.(8/50mins)
Add-ons: Did the cable crunch/knee crunch combo (7/57mins) and then hit a myo-rep set of tri pushdowns (3/60mins).
Another very good, yet extremely difficult FB workout. These are getting too long w/ warmup/cooldown. I should probably just stick to G1/G2 and drop the add-ons.
Nutrition:
I weighed 178.0 this morning. I keep dropping weight this week and I've been eating a shit-ton of food lately. I'm actually trying to maintain weight.
Monday, July 1, 2013
Mon 7/1 - GBR Upper
Workout: (Fitness First)
(155#Incline)8,8,8,8'
(100#SeatRow)4x6
(40#IncFly)3x10
(100#T-bar)3x10
(70#IsoShldr)2x10
(25#LatDelt)2x10
(CGPullups)3x8
(40#Dips)2x8
(40#Curls)2x10
(180#Crunch)10,8,8'
(KneeCrunch)3x12
(150#TriPushDn)2x12
50mins + 15 w/u + 10 c/d = 75 mins total
Good barbell incline again today. Every set felt "heavy" though. I asked for a spot on the last set and got a touch on the last rep. Low rep seated rows were good again.(15mins). Incline flys were good, as was t-bar row. I've been trying to keep form really good on t-bar the last couple of WO's.(9/24mins).
I was just going to do lateral delts and pullup combo here, but decided to do some shoulder press as well. I went heavier than I have been lately and was really surprised I got 10 reps on both sets. I did pullups close/neutral grip and they felt really good. I could feel a big difference in muscles being worked from standard, wider-grip pullups. Will continue to mix these in.(12/36mins).
I was a bit undecided between doing CGBP and dips, but settled on weighted dips. Combo'd them w/ curls, but only did 2 sets.(6/24mins). Finished up with some good ab work and 2 quick sets of tri pushdowns.(8/50mins).
Very solid upper WO. I'm liking the incline fly's as a 2nd movement, but probably shouldn't get too far away from some BB or DB flat bench.
Nutrition:
I weighed 180.2 this morning. Pretty solid week of eating last week w/o the normal large swing due to cutting during the week and then feeding all weeekend. This is probably a much better approach, though not as much fun on the weekends :)
(155#Incline)8,8,8,8'
(100#SeatRow)4x6
(40#IncFly)3x10
(100#T-bar)3x10
(70#IsoShldr)2x10
(25#LatDelt)2x10
(CGPullups)3x8
(40#Dips)2x8
(40#Curls)2x10
(180#Crunch)10,8,8'
(KneeCrunch)3x12
(150#TriPushDn)2x12
50mins + 15 w/u + 10 c/d = 75 mins total
Good barbell incline again today. Every set felt "heavy" though. I asked for a spot on the last set and got a touch on the last rep. Low rep seated rows were good again.(15mins). Incline flys were good, as was t-bar row. I've been trying to keep form really good on t-bar the last couple of WO's.(9/24mins).
I was just going to do lateral delts and pullup combo here, but decided to do some shoulder press as well. I went heavier than I have been lately and was really surprised I got 10 reps on both sets. I did pullups close/neutral grip and they felt really good. I could feel a big difference in muscles being worked from standard, wider-grip pullups. Will continue to mix these in.(12/36mins).
I was a bit undecided between doing CGBP and dips, but settled on weighted dips. Combo'd them w/ curls, but only did 2 sets.(6/24mins). Finished up with some good ab work and 2 quick sets of tri pushdowns.(8/50mins).
Very solid upper WO. I'm liking the incline fly's as a 2nd movement, but probably shouldn't get too far away from some BB or DB flat bench.
Nutrition:
I weighed 180.2 this morning. Pretty solid week of eating last week w/o the normal large swing due to cutting during the week and then feeding all weeekend. This is probably a much better approach, though not as much fun on the weekends :)
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 243 | 333 | 52 | 2,750 |
| Calories | 971 | 1332 | 464 | 2,766 | |
| Percent | 35% | 48% | 17% | ` |
Subscribe to:
Posts (Atom)