Workout: LA Fitness
(Deadlift)225x5,275x3,335x5,5,345x5,225x12 Great! 345x5 is a PR
(165#UhBOR)8,8,9,9
(200#VbarPull)4x8
(Crunch)15/15,10/10,10/10
(135#IsoRow)2x15/4x5
(150#Pulldn)3x10
(85#BBCurl)3x8
(100#RDeltFly)12/4x4
74 mins + 10 w/u = 84 mins
Heavy pull day today. Tried to bump just about every movement up in weight. Great DL today. Bumped up 10#'s from last weeks' top-end sets of 2x5. That should've been it, but it felt good so I added 10#'s more and did another set of 5. That's a PR! Then dropped to 225#'s for a set of 12. That was brutal. BOR was good and I added a couple reps there. I bumped the weight on v-bar pulldowns and worked REALLy hard for 4x8. It was actually more like 8,8,8,7 because I had to cheat the last rep down pretty bad.
I wasn't planning on going quite as heavy on iso rows, but the guy before me had 3 plates on each side, so I kept them on and went with it. Pulldowns felt pretty heavy at this point despite the lighter weight. Went heavy on curls and was pleased. I did rear delt fly's today instead of face pulls and they felt really good. I'll try to remember to mix these in.
Great WO and pushed the weigts up wherever I could.
Nutrition:
I weighed 176.2 this morning. Went out for Vietnamese last night and at a lot. Really yummy!
Tuesday, October 7, 2014
Friday, October 3, 2014
Fri 10/3 - Push Day
Workout: LA Fitness
(80#Inc)11,8,6,6 (31/35)
(65#Inc)9,8 (17/20)
(LyingLegRaise)25/4x8
(50#DBShldr)12,9,8 (29/30)
(145#Decline)14,10,9
(35#IncFly)2x10
(58#RopeExt)13,12,10 (35/35)
(10#DecCrunch)20,15
(25#PallofPress)3x10/10
(43#Rope)12,11
(20#LDelt)2x10
73 + 11 w/u = 84 mins
TOday was incline focus (as opposed to OHP first). Goal was to beat reps (32) from last WO where sets went 10,8,7,7. I started off 11,8 and then fell off to 6,6 for a total of 31, a rep lower than last week. Lesson learned here is to NOT go so close to failure on the first set. I was hell bent on beating the reps from last WO that I pushed the first set too hard. Not quite to failure, but last rep was a bit of a grinder. I paid for that the last couple of sets. I'm fairly certain I could've at least matched last WO, if not beat it had I been more prudent about pushing first set to max. I bumped weight on steep inclines and got good reps. Goal here was 20 reps and I got 17. Disappointed a bit, but really good pressing. Gotta be happy with the effort.
Lying leg raises were good. The racks were all taken so I couldn't do OHP as planned so I did DB shoulder press instead. Goal here was 30 reps and I got 29. One more than last WO. Again, I pushed too close to failure on the first set. But not as bad as on incline and I was able to recover and not have a massive drop-off. I bumped the weight on decline and first set was awesome. I didn't take real long rests and had Max spot me the last 2 sets. I got 11 and 10 reps on last 2 sets, but needed just a slight touch to get locked out, so I'm calling it 10 and 9.
Incline fly's were good. I almost dropped weight for the 2nd set, but stuck with it and still got good reps. These were heavy after a lot of chest work already. I finished up with some core, tri and delt work. I did Pallof Presses again today. This time I paused them for a count of "4" on the extensions. This makes it more difficult (obviously). Really works the core. Great WO despite the slight disapointment on incline.
Nutrition:
I weighed 174.0 this morning. Trying to add wieght slowly and eating about 3,000 cals a day and dropped a little weight through the week. Guess I'll have to up the cals a bit more.
(80#Inc)11,8,6,6 (31/35)
(65#Inc)9,8 (17/20)
(LyingLegRaise)25/4x8
(50#DBShldr)12,9,8 (29/30)
(145#Decline)14,10,9
(35#IncFly)2x10
(58#RopeExt)13,12,10 (35/35)
(10#DecCrunch)20,15
(25#PallofPress)3x10/10
(43#Rope)12,11
(20#LDelt)2x10
73 + 11 w/u = 84 mins
TOday was incline focus (as opposed to OHP first). Goal was to beat reps (32) from last WO where sets went 10,8,7,7. I started off 11,8 and then fell off to 6,6 for a total of 31, a rep lower than last week. Lesson learned here is to NOT go so close to failure on the first set. I was hell bent on beating the reps from last WO that I pushed the first set too hard. Not quite to failure, but last rep was a bit of a grinder. I paid for that the last couple of sets. I'm fairly certain I could've at least matched last WO, if not beat it had I been more prudent about pushing first set to max. I bumped weight on steep inclines and got good reps. Goal here was 20 reps and I got 17. Disappointed a bit, but really good pressing. Gotta be happy with the effort.
Lying leg raises were good. The racks were all taken so I couldn't do OHP as planned so I did DB shoulder press instead. Goal here was 30 reps and I got 29. One more than last WO. Again, I pushed too close to failure on the first set. But not as bad as on incline and I was able to recover and not have a massive drop-off. I bumped the weight on decline and first set was awesome. I didn't take real long rests and had Max spot me the last 2 sets. I got 11 and 10 reps on last 2 sets, but needed just a slight touch to get locked out, so I'm calling it 10 and 9.
Incline fly's were good. I almost dropped weight for the 2nd set, but stuck with it and still got good reps. These were heavy after a lot of chest work already. I finished up with some core, tri and delt work. I did Pallof Presses again today. This time I paused them for a count of "4" on the extensions. This makes it more difficult (obviously). Really works the core. Great WO despite the slight disapointment on incline.
Nutrition:
I weighed 174.0 this morning. Trying to add wieght slowly and eating about 3,000 cals a day and dropped a little weight through the week. Guess I'll have to up the cals a bit more.
Wednesday, October 1, 2014
Wed 10/1 - Lower/Mobility/Core
Workout: Work Gym
(185#LegPress)25/4x7
(185#SmRDL)10,10,11,11
(RollingPlank)3x20
(LungeMatrix)8station-3circuits
(75#OHTri)3x12
(50#AntiRotationStaticHold)3x15/15
47 mins + 5 w/u = 52 mins
Legs weren't feeling up to a heavy WO today and as it turned out, somone was benching on the smith machine when I got there. That's the only place to squat at the work gym. So, I started with leg press with myo-reps. Pushed these fairly hard. Then I supersetted RDL and rolling planks. RDL was good, so were planks. The problem I'm having with rolling planks is that they bother my feet from all the rolling back and forth and on top of one antoher. Hard to explain, but it's not pleasant and I have enough problems with my PF already. I did sets of 20 and could do a fair number more but my feet really start to hurt. So, I like these, but not sold that the juice is worth the squeeze.
Then I did 3 circuits of an 8-station lunge matrix. I was working fairly hard by the 3rd circuit. I did overhead tri extensions between circuits. Finished up with some anti rotation static holds (also called Pallof Press). These are hard to explain, so here's a link to a picture/description: Pallof Press 1 or this one Paloff Press 2
Anyway, I enjoyed this WO. A little different than a normal "lower" day, but some "building" movements with leg press and RDL, some good mobility work with the lunge matrix and a bunch of good core work with rolling planks and Pallof presses.
Nutrition:
I weighed 174.6 again this morning. Ate 3,000 cals yesterday so I'll target about that again today. Perhpas a little more.
(185#LegPress)25/4x7
(185#SmRDL)10,10,11,11
(RollingPlank)3x20
(LungeMatrix)8station-3circuits
(75#OHTri)3x12
(50#AntiRotationStaticHold)3x15/15
47 mins + 5 w/u = 52 mins
Legs weren't feeling up to a heavy WO today and as it turned out, somone was benching on the smith machine when I got there. That's the only place to squat at the work gym. So, I started with leg press with myo-reps. Pushed these fairly hard. Then I supersetted RDL and rolling planks. RDL was good, so were planks. The problem I'm having with rolling planks is that they bother my feet from all the rolling back and forth and on top of one antoher. Hard to explain, but it's not pleasant and I have enough problems with my PF already. I did sets of 20 and could do a fair number more but my feet really start to hurt. So, I like these, but not sold that the juice is worth the squeeze.
Then I did 3 circuits of an 8-station lunge matrix. I was working fairly hard by the 3rd circuit. I did overhead tri extensions between circuits. Finished up with some anti rotation static holds (also called Pallof Press). These are hard to explain, so here's a link to a picture/description: Pallof Press 1 or this one Paloff Press 2
Anyway, I enjoyed this WO. A little different than a normal "lower" day, but some "building" movements with leg press and RDL, some good mobility work with the lunge matrix and a bunch of good core work with rolling planks and Pallof presses.
Nutrition:
I weighed 174.6 again this morning. Ate 3,000 cals yesterday so I'll target about that again today. Perhpas a little more.
Tuesday, September 30, 2014
Tue 9/30 - Pull Day
Workout: Work Gym
(205#UhBOR)4x8,135x15 (32/35)
(T-Twist)4x12
(163#VbarPull)10,9,9,8 (36/35)
(75#DBRow)3x10
(150#PullDn)2x10
(70#BBcurl)12,10
(InvertRow)12/3x4
(30#IncCurl)2x10+10
(48#FacePull)2x12
(40#RDeltFly)3x12
(Crunch)2x20
60 mins + 7 w/u = 67 mins
Awesome pull WO today. I went really heavy on BOR and had to use some body English on last couple reps. Did a 5th set at a light weight with real strict form. Didn't hit rep goal of35. Wow! Back was on fire. I supersetted torture twists with the rows. V-bar pulldowns were good. Beat rep goal by 1. I think I tweaked/pulled something a bit in my right lat/back and foam rolled between sets of pulldowns. I did one-arm DB rows today for the first time in...forever. Felt good.
Next I supersetted regular pulldowns with barbell rows. The pulldowns felt real heavy at this point. Then I did inverted rows. These may have been a waste. My back was DONE. I did incline curl + pinwheel curl combo I like so much, supersetted with face pulls. Finished up with rear delt fly's and crunches. Hadn't done rear delt flys in a long time on a machine and they felt really good.
Awesome WO. Heavy rowing and lots of volume. Time to eat!
Nutrition:
I weighed 174.6 this morning. Much lower than I thought. I ate almost 3,000 cals yesterday. I must still be losing water from the weekend. Gotta eat today.
(205#UhBOR)4x8,135x15 (32/35)
(T-Twist)4x12
(163#VbarPull)10,9,9,8 (36/35)
(75#DBRow)3x10
(150#PullDn)2x10
(70#BBcurl)12,10
(InvertRow)12/3x4
(30#IncCurl)2x10+10
(48#FacePull)2x12
(40#RDeltFly)3x12
(Crunch)2x20
60 mins + 7 w/u = 67 mins
Awesome pull WO today. I went really heavy on BOR and had to use some body English on last couple reps. Did a 5th set at a light weight with real strict form. Didn't hit rep goal of35. Wow! Back was on fire. I supersetted torture twists with the rows. V-bar pulldowns were good. Beat rep goal by 1. I think I tweaked/pulled something a bit in my right lat/back and foam rolled between sets of pulldowns. I did one-arm DB rows today for the first time in...forever. Felt good.
Next I supersetted regular pulldowns with barbell rows. The pulldowns felt real heavy at this point. Then I did inverted rows. These may have been a waste. My back was DONE. I did incline curl + pinwheel curl combo I like so much, supersetted with face pulls. Finished up with rear delt fly's and crunches. Hadn't done rear delt flys in a long time on a machine and they felt really good.
Awesome WO. Heavy rowing and lots of volume. Time to eat!
Nutrition:
I weighed 174.6 this morning. Much lower than I thought. I ate almost 3,000 cals yesterday. I must still be losing water from the weekend. Gotta eat today.
Monday, September 29, 2014
Mon 9/29 - Push (OHP Rep Goal)
Workout: LA Fitness
(105#OHP)10,9,9,8 (36/35 - reps/goal) - beat goal
(70#Inc)9,8,8 Very good
(60#Inc)11,10
(LyingLegRaise)20/4x6
(135#Decline)15,14
(45#IsoShldr)10,8
(35#IncFly)2x10
(58#RopeExt)13,11,13
(DecCrunch)2x20
(15#LDelt)2x12
(35#Rope)2x12
64 + 7 w/u = 71 mins
So I decided that I'd start my pressing days by alternating Over Head Press (OHP) and Incline. So, today was OHP. My rep goal was 35 reps across 4 sets. I haven't done barbell OHP in quite a while, so I wasn't quite sure what weight to use. I had 115#'s written in, but on warming up I felt that was going to be too heavy, so I used 105#'s as my working weight. I got 36 reps (beat goal by 1 rep) so next WO I'll add 5#'s and still use 35 as my rep goal. This was a good weight to start with. I had to work hard on every set and I didn't want to start too heavy.
Next was incline. I warmed up starting with 45#DB's as usual and it felt "heavy" and my R shoulder was a little sore. I had 70#'s written as my working weight but felt that might be too heavy so I started with 60#DB's. I got 11 reps. Oops, too light. I think during warmups I hadn't rested long after my last OHP working set, so it felt heavier than it actually was. I bumped up to 70's as the WO called for and did 3 sets. I increased the angle of the incline and did a back-off set w/ 60 (so I counted that first 60# set with this set in the notes above). Good pressing. Really good.
Chest/tri's needed a breather, so I did lying leg raises and then decline. I used 135#'s again and did them reverse grip as usual. Good reps, but too light. I'll need to bump this weight, but I don't like going too heavy on this movement w/o a spotter. Iso shoulder press felt heavy, but weight OK. I started incline fly's with 30#DB's, but it felt light, so I bumped up to 35's. Good. Finished up with some more tri, lateral delt and ab work. Great WO! Getting strength back and eating to fuel my WO's. Only concern will be what I'll do when I start packing on some fat. Gotta be willing to do it, but it's going to be hard. I've been fairly lean all summer and like it.
Nutrition:
I weighed 176.2 this morning. Not bad after the weekend I had eating. Yesterday helped I guess because it wasn't too out of control and we did a lot of hiking/walking. I did have 3 ice cream cones before bed though :)
(105#OHP)10,9,9,8 (36/35 - reps/goal) - beat goal
(70#Inc)9,8,8 Very good
(60#Inc)11,10
(LyingLegRaise)20/4x6
(135#Decline)15,14
(45#IsoShldr)10,8
(35#IncFly)2x10
(58#RopeExt)13,11,13
(DecCrunch)2x20
(15#LDelt)2x12
(35#Rope)2x12
64 + 7 w/u = 71 mins
So I decided that I'd start my pressing days by alternating Over Head Press (OHP) and Incline. So, today was OHP. My rep goal was 35 reps across 4 sets. I haven't done barbell OHP in quite a while, so I wasn't quite sure what weight to use. I had 115#'s written in, but on warming up I felt that was going to be too heavy, so I used 105#'s as my working weight. I got 36 reps (beat goal by 1 rep) so next WO I'll add 5#'s and still use 35 as my rep goal. This was a good weight to start with. I had to work hard on every set and I didn't want to start too heavy.
Next was incline. I warmed up starting with 45#DB's as usual and it felt "heavy" and my R shoulder was a little sore. I had 70#'s written as my working weight but felt that might be too heavy so I started with 60#DB's. I got 11 reps. Oops, too light. I think during warmups I hadn't rested long after my last OHP working set, so it felt heavier than it actually was. I bumped up to 70's as the WO called for and did 3 sets. I increased the angle of the incline and did a back-off set w/ 60 (so I counted that first 60# set with this set in the notes above). Good pressing. Really good.
Chest/tri's needed a breather, so I did lying leg raises and then decline. I used 135#'s again and did them reverse grip as usual. Good reps, but too light. I'll need to bump this weight, but I don't like going too heavy on this movement w/o a spotter. Iso shoulder press felt heavy, but weight OK. I started incline fly's with 30#DB's, but it felt light, so I bumped up to 35's. Good. Finished up with some more tri, lateral delt and ab work. Great WO! Getting strength back and eating to fuel my WO's. Only concern will be what I'll do when I start packing on some fat. Gotta be willing to do it, but it's going to be hard. I've been fairly lean all summer and like it.
Nutrition:
I weighed 176.2 this morning. Not bad after the weekend I had eating. Yesterday helped I guess because it wasn't too out of control and we did a lot of hiking/walking. I did have 3 ice cream cones before bed though :)
Sun 9/28 - Harpers Ferry Overlook Hike (Pictures)
Took the kids to Harpers Ferry and hiked up to the overlook. Great weather day and great time with the kids. Good memories made.
Here are some pictures:
Here are some pictures:
Sat 9/27 - Pull Day
Workout: LA Fitness
(DeadLift)225x5,275x3,325x5,5,225x12 - V. Good
(165#UhBOR)4x8
(LyingLegRaise)25/4x7
(190#V-barPull)3x8
(115#IsoRow)16/3x6
(145#PullDn)2x10
(30#IncCurl)2x11+11
(50#FacePull)2x12
(15#RDelt)15/3x5
(43#Rope)15/4x5
63 mins + 7 w/u = 70 mins
Very pleased with 2 sets of 5 reps on heavy deadlifts. I'll try to add 5#'s to top sets of 5 going forward. Drop set to 225 was great for 12 reps. Underhand BOR was really good for 4 sets of 8. Think I can bump there slightly. I did lying leg raises waiting for the pulldown machine. Forgot how good these are. V-bar pulldowns were good. Trying to get weight up on that.
I did iso rows myo-rep style, one armed. These were good. By the time I got to wide grip pulldowns, my back was fried. I started with 160#'s and it was too heavy. 145 felt heavy enough at the end of this. Finished the WO with some bi, delt and a little triceps work. Great WO.
Nutrition:
I weighed 174.4 this morning. Went to iHop with the kids, had a big ass hot dog at the lovettesville German Octoberfest, went to Jasmines for dinner, had sweet frog, then more froyo and cereal late night. Whoa! Scale is going to jump in the morning.
(DeadLift)225x5,275x3,325x5,5,225x12 - V. Good
(165#UhBOR)4x8
(LyingLegRaise)25/4x7
(190#V-barPull)3x8
(115#IsoRow)16/3x6
(145#PullDn)2x10
(30#IncCurl)2x11+11
(50#FacePull)2x12
(15#RDelt)15/3x5
(43#Rope)15/4x5
63 mins + 7 w/u = 70 mins
Very pleased with 2 sets of 5 reps on heavy deadlifts. I'll try to add 5#'s to top sets of 5 going forward. Drop set to 225 was great for 12 reps. Underhand BOR was really good for 4 sets of 8. Think I can bump there slightly. I did lying leg raises waiting for the pulldown machine. Forgot how good these are. V-bar pulldowns were good. Trying to get weight up on that.
I did iso rows myo-rep style, one armed. These were good. By the time I got to wide grip pulldowns, my back was fried. I started with 160#'s and it was too heavy. 145 felt heavy enough at the end of this. Finished the WO with some bi, delt and a little triceps work. Great WO.
Nutrition:
I weighed 174.4 this morning. Went to iHop with the kids, had a big ass hot dog at the lovettesville German Octoberfest, went to Jasmines for dinner, had sweet frog, then more froyo and cereal late night. Whoa! Scale is going to jump in the morning.
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