Workout: LA Fitness
(85#Inc)9,8,8,7 (32/32) Hit goal!
(60#DBShlder)8,7,7,6,45x10,9 (28/32)
(10#DecCrunch)25,20,20
(65#Inc)9
(80#OHTriExt)10,8,7,65x8 (25/30)
(40#IncFly)10,9,8 (27/30)
(130#ChestPress)3x10
(25#LDelt)3x9
(50#Rope)3x11
(10#LDelt)2x10
69 + 11 w/u = 80 mins
Met rep goals of 32 on incline today which was 1 more than last WO. Very pleased I continue to make progress like this. Slow but steady. It's funny, it's a lot of hard freaking work to be happy with 1 extra rep over a 1-2 week period. Will stick with 85#DB's for a while before bumping up even though I hit rep goal. Shoulder press was good, but definitely a lot less reps than last WO when I did it first. After 4 heavy sets, I dropped the weight and did two more sets. Very good shoulder work. I supersetted decline crunches with these. I was going to skip steep incline, but decided to do 1 set, and glad all I committed to was 1 set. After incline and a lot of shoulder press volume, one set felt heavy and was enough.
Overhead triceps extensions were OK. Dropped weight for a 4th set. I supersetted these with incline fly's which felt heavy. Then I hit the chest press machine for 3 sets for some more chest volume. Felt very good. Finished up with heavy and light delt work and some really good rope pushdowns. Very pleased with the WO and effort I put forth.
Nutrition:
I weighed 178.4 this morning. Not bad after the weekend.
Monday, November 10, 2014
Sunday, November 9, 2014
Sat 11/8 - Pull Day
Workout: LA Fitness
(UhBOR)135x10,185x7,7
(135#SeatRow)3x10,105x12
(205#VbarPull)4x9,150x10
(30#PallofPress)4x10
(80#BBCurl)10,9,7
(80#UprightRow)3x10
(50#FacePull)2x10
(65#RopeExt)4x10
(10#RDelt)2x10
(115#ChestPress)2x15
65 mins + 5 w/u = 63 mins
Pull day this morning. BOR was OK. This still really bothers my L glute so I just did 2 heavy sets and then moved to the seated row machine I've been liking so much. I bumped the weight on those again for 3 good sets and did 1 back-off set. 4 heavy v-bar pulldown sets were good, plus one back-off set. I supersetted pallof presses here for 4 sets also.
I supersetted barbell curls and upright rows. curls seemed really heavy but I think that's from the heavy pulldowns. Finished up with some delt and extra triceps work. I wanted to do a set or two of incline to get some blood moving through my chest and get a good stretch, but all the inclines were taken. So I found a chest press machine and ended up loving it. It was a really good ROM and I was able to really keep my elbows tucked and do some decent pressing with NO shoulder pain. Could be on to something here. I'll try it again on chest/push day.
Nutrition:
I weighed 178.2 this morning. Weight is now going up. Gotta keep it under control.
(UhBOR)135x10,185x7,7
(135#SeatRow)3x10,105x12
(205#VbarPull)4x9,150x10
(30#PallofPress)4x10
(80#BBCurl)10,9,7
(80#UprightRow)3x10
(50#FacePull)2x10
(65#RopeExt)4x10
(10#RDelt)2x10
(115#ChestPress)2x15
65 mins + 5 w/u = 63 mins
Pull day this morning. BOR was OK. This still really bothers my L glute so I just did 2 heavy sets and then moved to the seated row machine I've been liking so much. I bumped the weight on those again for 3 good sets and did 1 back-off set. 4 heavy v-bar pulldown sets were good, plus one back-off set. I supersetted pallof presses here for 4 sets also.
I supersetted barbell curls and upright rows. curls seemed really heavy but I think that's from the heavy pulldowns. Finished up with some delt and extra triceps work. I wanted to do a set or two of incline to get some blood moving through my chest and get a good stretch, but all the inclines were taken. So I found a chest press machine and ended up loving it. It was a really good ROM and I was able to really keep my elbows tucked and do some decent pressing with NO shoulder pain. Could be on to something here. I'll try it again on chest/push day.
Nutrition:
I weighed 178.2 this morning. Weight is now going up. Gotta keep it under control.
Friday, November 7, 2014
Fri 11/7 - Push Day (work gym)
Workout: Work Gym
(60#DBShldr)10,9,9,8 (36/32 - smashed goal)
(10#T-twist)4x16
(75#Inc)10,10,8 (28/30)
(65#Inc)10,9 (19/20 - yet again)
(75#OHTri)12,10,9,9
(25#LDelt)3x8
(40#IncFly)10,9,9
(25#Crunch)3x10/10
(73#PushDn)11,9,53x10
65 + 10 w/u = 75 mins
Decided to start with shoulder press today and see how 60#DB's went when fresh. It went awesome! Last WO I got 29 reps from 4 sets out of a goal of 32 reps. Today I got 36 reps! Have to factor in the last WO I'd already done incline, but I was still surprised by this. I supersetted these with torture twists.
I did incline next and had a goal of 30 reps. I wanted to do 1-2 warmup sets here so I grabbed 55#DB's and my R shoulder felt really unstable and painful. I stopped right away and did some more mobility work (dislocates) with the strap and some light stretching. I did two warmup sets and my shoulder felt better, but not "normal". Anyway, incline went well. Pushed hard. Increased the angle of incline and got my standard 19 reps w/ 65#DB's. I can't get over that damn hump!
Overhead triceps extenstions were feeling good, so I did a 4th set. I supersetted these with lateral delt raises. Next were incline fly's. I wasn't sure how my shoulder would handle these, so I promised myself if I felt a lot of pain, I'd stop. They felt OK, a little tingle in my R shoulder, so I did 3 good sets. I supersetted these with weighted crunches. Finished off the WO with two sets of tri pushdowns and a drop set of pushdowns with the rope. Really good WO for being at the work gym. It worked out well to do heavy shoulder press first at this gym since DB's only go to 75#'s, which is heavy enough for incline as the 2nd movement.
Nutrition:
I weighed 178.2 this morning. Weight is coming up now :) Have to be careful here to not let it start ballooning fast.
(60#DBShldr)10,9,9,8 (36/32 - smashed goal)
(10#T-twist)4x16
(75#Inc)10,10,8 (28/30)
(65#Inc)10,9 (19/20 - yet again)
(75#OHTri)12,10,9,9
(25#LDelt)3x8
(40#IncFly)10,9,9
(25#Crunch)3x10/10
(73#PushDn)11,9,53x10
65 + 10 w/u = 75 mins
Decided to start with shoulder press today and see how 60#DB's went when fresh. It went awesome! Last WO I got 29 reps from 4 sets out of a goal of 32 reps. Today I got 36 reps! Have to factor in the last WO I'd already done incline, but I was still surprised by this. I supersetted these with torture twists.
I did incline next and had a goal of 30 reps. I wanted to do 1-2 warmup sets here so I grabbed 55#DB's and my R shoulder felt really unstable and painful. I stopped right away and did some more mobility work (dislocates) with the strap and some light stretching. I did two warmup sets and my shoulder felt better, but not "normal". Anyway, incline went well. Pushed hard. Increased the angle of incline and got my standard 19 reps w/ 65#DB's. I can't get over that damn hump!
Overhead triceps extenstions were feeling good, so I did a 4th set. I supersetted these with lateral delt raises. Next were incline fly's. I wasn't sure how my shoulder would handle these, so I promised myself if I felt a lot of pain, I'd stop. They felt OK, a little tingle in my R shoulder, so I did 3 good sets. I supersetted these with weighted crunches. Finished off the WO with two sets of tri pushdowns and a drop set of pushdowns with the rope. Really good WO for being at the work gym. It worked out well to do heavy shoulder press first at this gym since DB's only go to 75#'s, which is heavy enough for incline as the 2nd movement.
Nutrition:
I weighed 178.2 this morning. Weight is coming up now :) Have to be careful here to not let it start ballooning fast.
Wednesday, November 5, 2014
Wed 11/5 - Lower (killed deadlifts today!)
Workout: LA Fitness
(Deadlift)225x3,275x3,325x3,345x2,2,2,2,2,2,275x10
(LegPress)8Plx10,10Plx10,10,10
(Dips)3x15
34 mins + 8 w/u = 42 mins
Was really itching to deadlift after last weeks' session. I didn't have much time for a WO, so just did 3 exercises. But what a great WO. Deadlifts were great. I worked up to 325 (last WO's working weight) and it felt fairly easy, so I added twenty pounds and did doubles for 6 sets on fairly short rest (60-90 seconds). In the past I occasionally drop to 225#'s for a high rep set at the end. Today I only dropped to 275#'s and thought I'd do about 5. They felt so good I just kept going and got 10! Brutal after heavy doubles. Possibly my best DL session ever!
Then I supersetted leg press (heavy for me with 10 plates) and dips. Only 3 movements, but lots of good work and the dips worked most of my upper body (tri's, shoulders, chest). This really was a full body WO. Loved it. In and out in about 40 minutes w/ warmup.
Nutrition:
I weighed 176.8 this morning. Going to eat a lot tonight I think :)
(Deadlift)225x3,275x3,325x3,345x2,2,2,2,2,2,275x10
(LegPress)8Plx10,10Plx10,10,10
(Dips)3x15
34 mins + 8 w/u = 42 mins
Was really itching to deadlift after last weeks' session. I didn't have much time for a WO, so just did 3 exercises. But what a great WO. Deadlifts were great. I worked up to 325 (last WO's working weight) and it felt fairly easy, so I added twenty pounds and did doubles for 6 sets on fairly short rest (60-90 seconds). In the past I occasionally drop to 225#'s for a high rep set at the end. Today I only dropped to 275#'s and thought I'd do about 5. They felt so good I just kept going and got 10! Brutal after heavy doubles. Possibly my best DL session ever!
Then I supersetted leg press (heavy for me with 10 plates) and dips. Only 3 movements, but lots of good work and the dips worked most of my upper body (tri's, shoulders, chest). This really was a full body WO. Loved it. In and out in about 40 minutes w/ warmup.
Nutrition:
I weighed 176.8 this morning. Going to eat a lot tonight I think :)
Tuesday, November 4, 2014
Tue 11/4 - Upper
Workout: LA Fitness
(85#Inc)9,8,7,7 (31/32)
(65#Inc)10,9.99 (19/20)
(130#SeatRow)4x10
(10#Crunch)12/12,10/10,10/10
(60#DBShldr)9,7,7,6 (29/32)
(165#PullDn)3x10
(RopeExt)73x10,65x10,10
(115#RDeltFly)10,9,100x10
58 + 11 w/u = 69 mins
Not a ton of time today so stuck mainly to basic compounds today. I was feeling really down, frustrated, etc., and was going to bag this workout. I'm glad I didn't because I really needed a diversion. Incline was very good. Same reps as last WO (31 out of 32 goal). Last WO was 8,8,8,7. Today I pushed harder on the first set for 9 and then dropped a rep on 3rd set. Increased angle of incline and ALMOST had the 10th rep on 2nd set. I've been stuck at 18 or 19 for a while on these. Today I had the left one locked out and the right one was about an inch away but I just couldn't get it. SOO close.
Bumped up weight on seated rows and they felt great so I did a 4th set. Supersetted with crunches. Dumbbell shoulder press was good and I got 1 more rep than last WO. Very good. Shoulders are showing the work here a little I think. Supersteed with pulldowns where I bumped the weight by 5#'s. Finished up with some triceps and rear delt work. Not a lot of fluff today, just a lot of hard heavy work. It did the job of helping pull my head out of my rear end.
Nutrition:
I weighed 176.6 this morning. I seem to keep coming back to this weight. Need to eat more.
(85#Inc)9,8,7,7 (31/32)
(65#Inc)10,9.99 (19/20)
(130#SeatRow)4x10
(10#Crunch)12/12,10/10,10/10
(60#DBShldr)9,7,7,6 (29/32)
(165#PullDn)3x10
(RopeExt)73x10,65x10,10
(115#RDeltFly)10,9,100x10
58 + 11 w/u = 69 mins
Not a ton of time today so stuck mainly to basic compounds today. I was feeling really down, frustrated, etc., and was going to bag this workout. I'm glad I didn't because I really needed a diversion. Incline was very good. Same reps as last WO (31 out of 32 goal). Last WO was 8,8,8,7. Today I pushed harder on the first set for 9 and then dropped a rep on 3rd set. Increased angle of incline and ALMOST had the 10th rep on 2nd set. I've been stuck at 18 or 19 for a while on these. Today I had the left one locked out and the right one was about an inch away but I just couldn't get it. SOO close.
Bumped up weight on seated rows and they felt great so I did a 4th set. Supersetted with crunches. Dumbbell shoulder press was good and I got 1 more rep than last WO. Very good. Shoulders are showing the work here a little I think. Supersteed with pulldowns where I bumped the weight by 5#'s. Finished up with some triceps and rear delt work. Not a lot of fluff today, just a lot of hard heavy work. It did the job of helping pull my head out of my rear end.
Nutrition:
I weighed 176.6 this morning. I seem to keep coming back to this weight. Need to eat more.
Monday, November 3, 2014
Sun 11/2 - Upper (w/ Sarah)
Workout: LA Fitness
(85#Inc)8,8,7,65x10,9
(125#SeatRow)3x10
(60#DBShldr)8,7,7,6
(160#PullDn)3x10
(165#Decline)9,8
(30#PallofPress)3x10
(RopeExt)73x8,65x10,58x12
(35#IncCurl)11+11,10+10
(LyingLegRaise)2x20
78 + 10 w/u = 88 mins
Got to work out with Sarah this morning which I always look forward to and enjoy. This would be my 3rd upper WO this week and I wasn't sure how my recovery was because I'd gone heavy and pushed the other WO's quite hard. Incline was good with 3 heavy sets and 2 back-off. I bumped the weight on seated rows. They were heavy, but good. Today I stuck with 60#DB's for shoulder press. I got good reps with these, especially for having already done 5 good pushing sets on incline. We supersetted shoulders with pulldowns, so the extra rest helped I'm sure.
Good reps for 2 sets on decline. Then finished up with core, tri and biceps work. Great WO to end a very good week of workouts and some good progress made.
Nutrition:
I weighed 179.6 this morning. Bloated from a lot of late night eating, but had to get more calories in because weight was dropping through the week slightly. Want it headed slowly upward. Today Sarah and I made salmon and veggies for lunch and then a great dinner of Chilean Sea Bass we found on sale and roast veggies. Felt great to have 2 great meals and get a bunch of carbs from something other than cereal :)
(85#Inc)8,8,7,65x10,9
(125#SeatRow)3x10
(60#DBShldr)8,7,7,6
(160#PullDn)3x10
(165#Decline)9,8
(30#PallofPress)3x10
(RopeExt)73x8,65x10,58x12
(35#IncCurl)11+11,10+10
(LyingLegRaise)2x20
78 + 10 w/u = 88 mins
Got to work out with Sarah this morning which I always look forward to and enjoy. This would be my 3rd upper WO this week and I wasn't sure how my recovery was because I'd gone heavy and pushed the other WO's quite hard. Incline was good with 3 heavy sets and 2 back-off. I bumped the weight on seated rows. They were heavy, but good. Today I stuck with 60#DB's for shoulder press. I got good reps with these, especially for having already done 5 good pushing sets on incline. We supersetted shoulders with pulldowns, so the extra rest helped I'm sure.
Good reps for 2 sets on decline. Then finished up with core, tri and biceps work. Great WO to end a very good week of workouts and some good progress made.
Nutrition:
I weighed 179.6 this morning. Bloated from a lot of late night eating, but had to get more calories in because weight was dropping through the week slightly. Want it headed slowly upward. Today Sarah and I made salmon and veggies for lunch and then a great dinner of Chilean Sea Bass we found on sale and roast veggies. Felt great to have 2 great meals and get a bunch of carbs from something other than cereal :)
Saturday, November 1, 2014
Sat 11/1 - Lower (Deadlift again, finally)
Workout: LA Fitness
(Deadlift)225x3,275x3,325x3,1,1,1,1,2,2,2 - Very nice after long layoff
(LegPress)6Plx15,8Plx12,10Plx10,10
(LegRaise)4x15
(55#LegExt)12,12,15
43 mins + 10 w/u = 53 mins
I haven't been able to deadlift for several weeks due to my left glute issue, but really wanted a decent lower WO today. Specifically, I wanted to deadlift because I'd been making great progress prior to the injury. I warmed up with 135#'s, 225#'s and 275#'s and then did working sets at 325#'s. The 3rd rep on first working set was tough and bothered my glute so I just decided to do singles after that. Singles felt great and I they felt easier as I did them. I began reducing rest time between reps/sets from 2 mins to 90 seconds to under a minute. Continued to feel great so I started doing doubles with static holds after the 2nd rep. Not necessarily the 2-3 sets of 3-5 I was hoping for, but I got the volume in, and then some. Awesome work. Very pleased after a month or more layoff from deadlifting. I can definitely feel pain in my glute right now and it's difficult to sit comfortably, so I'm not over this injury.
Leg press felt really good and 10 plates didn't feel overwhelmingly heavy. I supersetted leg raises in the capt. chair with these. Finished up with some leg extensions. Only a couple movements, but with the volume and weight on deadlift and leg press, it was a great WO. I fought the temptation to add some chest/shoulder/tri work because I want to hit another upper body WO tomorrow to make it 3 times this week.
Nutrition:
I weighed 176.2 this morning. I've been eating 3,200-3,400 calories a day and weight has dropped slightly. Not what I'm trying to do. Weight needs to be increasing right now so I guess I'll have to eat more. I think adding some fat (almonds, peanut butter) will do the trick. I'm eating plenty of carbs and protein for sure.
(Deadlift)225x3,275x3,325x3,1,1,1,1,2,2,2 - Very nice after long layoff
(LegPress)6Plx15,8Plx12,10Plx10,10
(LegRaise)4x15
(55#LegExt)12,12,15
43 mins + 10 w/u = 53 mins
I haven't been able to deadlift for several weeks due to my left glute issue, but really wanted a decent lower WO today. Specifically, I wanted to deadlift because I'd been making great progress prior to the injury. I warmed up with 135#'s, 225#'s and 275#'s and then did working sets at 325#'s. The 3rd rep on first working set was tough and bothered my glute so I just decided to do singles after that. Singles felt great and I they felt easier as I did them. I began reducing rest time between reps/sets from 2 mins to 90 seconds to under a minute. Continued to feel great so I started doing doubles with static holds after the 2nd rep. Not necessarily the 2-3 sets of 3-5 I was hoping for, but I got the volume in, and then some. Awesome work. Very pleased after a month or more layoff from deadlifting. I can definitely feel pain in my glute right now and it's difficult to sit comfortably, so I'm not over this injury.
Leg press felt really good and 10 plates didn't feel overwhelmingly heavy. I supersetted leg raises in the capt. chair with these. Finished up with some leg extensions. Only a couple movements, but with the volume and weight on deadlift and leg press, it was a great WO. I fought the temptation to add some chest/shoulder/tri work because I want to hit another upper body WO tomorrow to make it 3 times this week.
Nutrition:
I weighed 176.2 this morning. I've been eating 3,200-3,400 calories a day and weight has dropped slightly. Not what I'm trying to do. Weight needs to be increasing right now so I guess I'll have to eat more. I think adding some fat (almonds, peanut butter) will do the trick. I'm eating plenty of carbs and protein for sure.
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