Fri 12/19: Rest day. Needed a rest and a ton going on w/ work and Christmas stuff.
Sat 12/20:
Workout: LA Fitness
(80#Inc)8,8,7,7
(65#Inc)8,8
(160#SeatRow)9,8,8
(115#Crunch)10,10,8
(25#Dips)10,8,9
(LegRaise)3x15
(175#PullDn)3x8
(50#IsoShldr)12,11,10
(55#SealRow)12,11,11
(65#RopeExt)12,11,10
75 + 10 w/u = 85 mins
Worked out with Sarah this morning. Incline was ok. Something definitely wrong with my R pec/shoulder, but the 80's felt good. Not near as many reps as I was getting, but because of my shoulder, I'm keeping the negatives really controlled and slow so that makes each rep more difficult. The effort is there. Increased angle of incline and did 2 more sets. Bumped up weight on seated rows and supersetted with cable crunches. Bumped weight on those too.
Next we supersetted dips and leg raises. I bumped the weight on dips to a 25#DB between my legs. These may not be that great for my shoulder though. Bumped weight on pulldowns and finished up with seal rows and rope extenstions. Got more reps on these than last WO and think I'll bump the weight on seal rows next WO. They take a lot out of me at the end of a WO and I might want to move them up in the order. Good WO.
Nutrition:
I weighed 173.6 this morning. Too light.
Saturday, December 20, 2014
Thursday, December 18, 2014
Thu 12/18 - Push Day (5x8's)
Wed 12/17 was a rest day. I weighed 173.8.
Workout: LA Fitness
(75#Inc)5x8
(50#DBShldr)5x8
(20#Dips)5x8
(20#Crunch)5x10
(65#RopeExt)3x10
(15#LDelt)3x10
(190#Fly)12,10
61 + 9 w/u = 70 mins
Wow. Something definitely wrong with my R shoulder/pec. 75#DB's was supposed to be a warmup set of 3 reps, but first rep felt like work so I finished out the set w/ 8 reps. Left arm goes up fine, the R one just feels week w/ no power after about half way up. A few weeks ago I got reps of 13,11,9 with 75#'s but couldn't get more than 8 today. The effort was there, but I just couldn't do any more weight. I did 5x8 on shoulder press and these felt fairly good.
Next I did weighted dips supersetted with crunches. Both with a 20#DB. R shoulder/pec was tender on dips. Probably should've kept it to 3 sets. Next I supersetted rope extensions and lateral delt raises. Finished up with 2 sets of machine fly's. Good WO, but disappointed w/ my R pec/shoulder. Going to need to rest it I think.
Nutrition:
I weighed 173.8 this morning.
Workout: LA Fitness
(75#Inc)5x8
(50#DBShldr)5x8
(20#Dips)5x8
(20#Crunch)5x10
(65#RopeExt)3x10
(15#LDelt)3x10
(190#Fly)12,10
61 + 9 w/u = 70 mins
Wow. Something definitely wrong with my R shoulder/pec. 75#DB's was supposed to be a warmup set of 3 reps, but first rep felt like work so I finished out the set w/ 8 reps. Left arm goes up fine, the R one just feels week w/ no power after about half way up. A few weeks ago I got reps of 13,11,9 with 75#'s but couldn't get more than 8 today. The effort was there, but I just couldn't do any more weight. I did 5x8 on shoulder press and these felt fairly good.
Next I did weighted dips supersetted with crunches. Both with a 20#DB. R shoulder/pec was tender on dips. Probably should've kept it to 3 sets. Next I supersetted rope extensions and lateral delt raises. Finished up with 2 sets of machine fly's. Good WO, but disappointed w/ my R pec/shoulder. Going to need to rest it I think.
Nutrition:
I weighed 173.8 this morning.
Wednesday, December 17, 2014
Tue 12/16 - Upper
Workout: LA Fitness
(80#Inc)8,8,7,7
(65#Inc)10,9
(155#SeatRow)10,10,9,120x10
(110#Crunch)11,11,11,8
(Dips)16,14,12
(165#PullDn)10,8,8
(LegRaise)3x15
(55#IsoShldr)10,8,8
(55#BBCurl)2x12
(55#SealRow)3x10
(65#RopeExt)3x10
(15#LDelt)3x12
(10#RDelt)3x10
(175#Fly)15,12,8
90 + 10 w/u = 100 mins
Got up at 4am and hit the gym w/ Sarah at 5am. Incline was a LITTLE better today. Still a long way back. Really good WO. Did well on dips today and am enjoying them a lot. Sarah did them today also and used the assist machine. She'll be doing them w/ body weight in no time.
Nutrition:
I weighed 177.6. Ate at a new restaurant for b'day last night and it was opening night so they were training and meal was half price. So.., So we had 2 appetizers, meal and 2 desserts. Oh, and then had big bowl of ice cream at home late night. Weight was understandably high this morning. :)
(80#Inc)8,8,7,7
(65#Inc)10,9
(155#SeatRow)10,10,9,120x10
(110#Crunch)11,11,11,8
(Dips)16,14,12
(165#PullDn)10,8,8
(LegRaise)3x15
(55#IsoShldr)10,8,8
(55#BBCurl)2x12
(55#SealRow)3x10
(65#RopeExt)3x10
(15#LDelt)3x12
(10#RDelt)3x10
(175#Fly)15,12,8
90 + 10 w/u = 100 mins
Got up at 4am and hit the gym w/ Sarah at 5am. Incline was a LITTLE better today. Still a long way back. Really good WO. Did well on dips today and am enjoying them a lot. Sarah did them today also and used the assist machine. She'll be doing them w/ body weight in no time.
Nutrition:
I weighed 177.6. Ate at a new restaurant for b'day last night and it was opening night so they were training and meal was half price. So.., So we had 2 appetizers, meal and 2 desserts. Oh, and then had big bowl of ice cream at home late night. Weight was understandably high this morning. :)
Sun 12/14 - Lower
Workout: LA Fitness
(Deadlift)225x5,275x3,325x2,345x2,2,2,2,2,275x8
(65#Inc)3x10
(6PlLegPress)4x20
(10#Crunch)4x10/10
(65#RopeExt)13,11,11
(10#RDelt)3x10
(15#LDelt)12,10,10
64 mins + 6 w/u = 70 mins
I hadn't done a lower WO in a couple weeks and I was putting it off while sick. I didn't think there was any way I had the energy to do deadlift with any weight that would have much of an impact. Today's session was pretty good for the first time back at it. I didn't get as many reps on my backoff set w/ 275#'s as I normally do, but a good effort. I mixed in a little upper body today. I didn't go heavy on leg press, but 4 sets of 20 reps was brutal. Not a lot of volume otherwise, but this was enough for first time hitting legs in a while. As I write this a couple days later (catching up on my logs), I'm still walking funny.
Nutrition:
I weighed 175.0. Now that I'm starting to get over being sick, I'm upping the calories and will try to slowly put back the weight I lost the last 2 weeks while sick.
(Deadlift)225x5,275x3,325x2,345x2,2,2,2,2,275x8
(65#Inc)3x10
(6PlLegPress)4x20
(10#Crunch)4x10/10
(65#RopeExt)13,11,11
(10#RDelt)3x10
(15#LDelt)12,10,10
64 mins + 6 w/u = 70 mins
I hadn't done a lower WO in a couple weeks and I was putting it off while sick. I didn't think there was any way I had the energy to do deadlift with any weight that would have much of an impact. Today's session was pretty good for the first time back at it. I didn't get as many reps on my backoff set w/ 275#'s as I normally do, but a good effort. I mixed in a little upper body today. I didn't go heavy on leg press, but 4 sets of 20 reps was brutal. Not a lot of volume otherwise, but this was enough for first time hitting legs in a while. As I write this a couple days later (catching up on my logs), I'm still walking funny.
Nutrition:
I weighed 175.0. Now that I'm starting to get over being sick, I'm upping the calories and will try to slowly put back the weight I lost the last 2 weeks while sick.
Sat 12/13 - Upper
I took Thursday and Friday off. I needed a rest day on Thursday and Friday I was busy and still feeling like crap. This bronchitis has lingered for two weeks.
Workout: LA Fitness
(80#Inc)8,8,7,6,60x13
(150#SeatRow)10,8,120x10,10
(110#Crunch)10,10,8,90x10
(Dips)13,13,11
(160#PullDn)10,8,8
(Crunch)3x15
(55#IsoShldr)10,10,8
(50#SealRow)12,10,10
(80#PushDn)10,9,73x10
(175#Fly)2x10
80 + 10 w/u = 90 mins
Good Upper WO today, but it's amazing (and frustrating) how much strength I've lost while being sick. I think I'll rebound fairly quickly, but EVERYTHING felt heavy today. I was getting more reps with 85#Inc vs. what I got w/ 80#DB's today. The effort was there though. I did one set of decline today andit bothered my shoulder so I substituted dips. Enjoying doing dips again.
Nutrition:
I weighed 174.4 this morning.
Workout: LA Fitness
(80#Inc)8,8,7,6,60x13
(150#SeatRow)10,8,120x10,10
(110#Crunch)10,10,8,90x10
(Dips)13,13,11
(160#PullDn)10,8,8
(Crunch)3x15
(55#IsoShldr)10,10,8
(50#SealRow)12,10,10
(80#PushDn)10,9,73x10
(175#Fly)2x10
80 + 10 w/u = 90 mins
Good Upper WO today, but it's amazing (and frustrating) how much strength I've lost while being sick. I think I'll rebound fairly quickly, but EVERYTHING felt heavy today. I was getting more reps with 85#Inc vs. what I got w/ 80#DB's today. The effort was there though. I did one set of decline today andit bothered my shoulder so I substituted dips. Enjoying doing dips again.
Nutrition:
I weighed 174.4 this morning.
Thursday, December 11, 2014
Wed 12/10 - Pull Day
Workout: Work Gym
(185#SmBOR)4x10
(150#VbarPull)4x8
(10#Crunch)4x10/10
(45#SealRow)3x10+30x15
(50#BBCurl)2x10
(75#DBRow)2x15
(40#RDFly)3x10
(68#PushDn)3x10
50 mins + 5 w/u = 55 mins
Got in a good pull WO over lunch at work. My R elbow is pretty bad so wasn't sure how a pull day would go. I wore the elbow sleeve again. I'll be wearing it for the foreseable future. BOR's bothered my elbow, but I was getting great activation in my back so I added a set and did 4. Worked fairly hard on these. I started off with much heavier v-bar pulldown weight and had to lower it. 150 was good today. supersetted these with crunches with a 10# disk on my chest.
Seal rows were good. Did them face down on the incline. 3 good sets and then a drop set to 30#'s. That felt awesome. I supersetted with 2 sets of barbell curls and 50#'s felt really heavy and really bothered my R elbow. Should've probably skipped these, but kept it to 2 sets. DB rows were good. Finished up the WO with rear delt fly's and some tri work (just for some extra volume). Really good pull WO. Need to do some deadlifting, but I've just felt too weak from being sick to give it any real strenuous effort.
Nutrition:I weighed 172.4 this morning. Losing weight when I'm not intending. I just haven't been eating enough while sick.
(185#SmBOR)4x10
(150#VbarPull)4x8
(10#Crunch)4x10/10
(45#SealRow)3x10+30x15
(50#BBCurl)2x10
(75#DBRow)2x15
(40#RDFly)3x10
(68#PushDn)3x10
50 mins + 5 w/u = 55 mins
Got in a good pull WO over lunch at work. My R elbow is pretty bad so wasn't sure how a pull day would go. I wore the elbow sleeve again. I'll be wearing it for the foreseable future. BOR's bothered my elbow, but I was getting great activation in my back so I added a set and did 4. Worked fairly hard on these. I started off with much heavier v-bar pulldown weight and had to lower it. 150 was good today. supersetted these with crunches with a 10# disk on my chest.
Seal rows were good. Did them face down on the incline. 3 good sets and then a drop set to 30#'s. That felt awesome. I supersetted with 2 sets of barbell curls and 50#'s felt really heavy and really bothered my R elbow. Should've probably skipped these, but kept it to 2 sets. DB rows were good. Finished up the WO with rear delt fly's and some tri work (just for some extra volume). Really good pull WO. Need to do some deadlifting, but I've just felt too weak from being sick to give it any real strenuous effort.
Nutrition:I weighed 172.4 this morning. Losing weight when I'm not intending. I just haven't been eating enough while sick.
Tuesday, December 9, 2014
Tue 12/9 - Push Day
Workout: LA Fitness
(75#Inc)10,8,8,8
(60#Inc)10,10,9,9
(155#Decline)10,8
(Dips)14,12,11 Felt good
(105#Crunch)12,10,9
(55#IsoShldr)9,7,45x10
(65#RopeExt)10,9,8
(10#RDelt)2x12
59 + 10 w/u = 69 mins
The weights aren't quite there, but the effort was. This was a good push day. Lots of incline volume. 4 sets low angle, 4 sets higher angle. Something is definitely wrong with R shoulder. Half way up I just lose strength. L side is fine. Not a good recipe w/ DB's. Deline was OK. I supersetted dips and cable crunches. Loved this. Dips felt good. I did them real controlled because they can be hard on shoulders. These didn't seem to bother my shoulder at all. Iso shoulder press was OK. Finished up with some tri and rear delt work. I wore an elbow sleeve on my R arm today. R elbow is really painful. I tried to do face pulls for rear delt work but quit after 2 reps because it was so painful. Switched to rear delt fly's. Good WO despite all the coughing throughout.
Nutrition:
I weighed 173.2 again this morning.
(75#Inc)10,8,8,8
(60#Inc)10,10,9,9
(155#Decline)10,8
(Dips)14,12,11 Felt good
(105#Crunch)12,10,9
(55#IsoShldr)9,7,45x10
(65#RopeExt)10,9,8
(10#RDelt)2x12
59 + 10 w/u = 69 mins
The weights aren't quite there, but the effort was. This was a good push day. Lots of incline volume. 4 sets low angle, 4 sets higher angle. Something is definitely wrong with R shoulder. Half way up I just lose strength. L side is fine. Not a good recipe w/ DB's. Deline was OK. I supersetted dips and cable crunches. Loved this. Dips felt good. I did them real controlled because they can be hard on shoulders. These didn't seem to bother my shoulder at all. Iso shoulder press was OK. Finished up with some tri and rear delt work. I wore an elbow sleeve on my R arm today. R elbow is really painful. I tried to do face pulls for rear delt work but quit after 2 reps because it was so painful. Switched to rear delt fly's. Good WO despite all the coughing throughout.
Nutrition:
I weighed 173.2 again this morning.
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