Workout: LA Fitness
(85#Inc)8,8,7 - Nice, making good progress back, surprisingly
(65#Inc)11,11 - Great
(160#SeatRow)10,9,9 - Good
(10#Crunch)3x10
(60#IsoShldr)10,9,8,7
(180#PullDn)3x9
(205#Fly)12,10
(58#Rope)2x13
(15#RDelt)13,11
73 + 8 w/u = 81 mins
After 2 more days off (Thurs & Fri) because of my R elbow and only 1 WO this week, Sarah and I went to the gym this morning. I wasn't sure what to expect. Warmups on incline felt ok in my chest when pressing, but everything feels so FREAKING heavy. From my elbow down though my forearm and into wrist is painful. I can hardly open a bottled soda. Anyway, warmup felt ok so I worked up to 85#DB's. Last WO was my first time using 85's in a while and today I got an extra rep on each set. I was tempted to do a 4th set, but 3 heavy sets was enough for today. Sarah bumped up to 40#DB's and got good reps! We increased the angle and dropped the weight for 2 more sets of incline. I got 11,11, which is a PR. I struggled for months to get 2x10 so I'm progressing despite the shoulder, pec and elbow issues.
Seated rows were good. Only did 3 sets because of elbow, but got much better reps with a heavy weight than I thought I would and more than prior WO's. We supersetted these with crunches. Next we did iso shoulder press. these were good. Sarah supersetted with curls. I don't dare try them right now because of my elbow. I haven't curled at all in weeks. Next we did pulldowns. Again, I was surprised that I got more reps than prior WO's with a "heavy" weight. We supersetted these with lying leg raises. We finished up the WO with some chest fly's, triceps and rear delt work. Sarah did Seal Rows, which made me jealous. I was going to do a set or two and Sarah talked me out of it, thankfully. Those have been especially hard on my elbows for some reason.
I think what I am finally (hopefully) learning is that when I actually take adequate rest, my body has time to recover, grow, etc. and I can have an awesome WO like I had today. I thought I'd struggle today after only 1 WO this week. In fact, the opposite happened. I hope I can take this lesson to heart and reduce volume from 3/week Upper WO's to 2/week and just keep intensity as high as possible. I get caught in the trap of "more is better", which isn't always the case. Anyway, great WO today.
Nutrition:
I weighed 178.2 this morning.
Saturday, January 10, 2015
Wednesday, January 7, 2015
Wed 1/7 - Push Day
Workout: LA Fitness
(80#Inc)9,9,8 R shoulder/pec - skipped the 4th set
(65#Inc)11,10,9 Good
(60#IsoShlder)4x8
(10#Crunch)12,12,10,10
(58#Rope)3x12
(20#LDelt)2x10
44 + 10 w/u = 54 mins
I took the last 2 days off because my R elbow has been really painful. Today should've been a Pull or Upper WO, but I wanted to give another day before pulling, so I did a push day. Heavy incline was fairly good, but once I hit about rep 7 on each set I started getting a sharp pain in my right shoulder. I think I could've pushed for an extra rep or two but didn't want to risk it. I also didn't do a planned 4th set. Since I didn't do a 4th heavy set, I did 3 lighter/steeper sets instead of 2. I think 3 sets on the steeper incline is better than 2, but need to be careful about letting volume get too high.
I was planning on doing DB Shoulder press, but the seats were taken and I was pressed for time so I did the hammer strength iso shoulder. Didn't get as many reps as last WO, but did 4 good sets. Supersetted these with crunches w/ a 10# plate on my chest. Finished the WO w/ some triceps and delt work. I started w/ a set of overhead rope extensions. This really hurt my wrists (which have been bothering me lately also), so I switched to rope pushdowns which felt better.
I feel like I'm kind of falling apart. My knees are getting achy again, my R elbow has been really bad (to the point that I wear a compression sleeve all the time and an extra strength one during WO's), my righ shoulder/pec is bad. Really frustrated that I can't put the work in that I'd like during this winter bulking season. I'm working as hard as my body will allow, but not really making any progress. Feel like I take one step forward and two steps back. Need to heal up and be more cautious with volume.
Nutrition:
I weighed 178.0 this morning. Not a bad weight, but don't feel great about it. At this weight and how I'm eating, I should really be making strength and muscle gains, but training hasn't been optimal for that. Gotta remember it's the journey and hard work that's the reward.
(80#Inc)9,9,8 R shoulder/pec - skipped the 4th set
(65#Inc)11,10,9 Good
(60#IsoShlder)4x8
(10#Crunch)12,12,10,10
(58#Rope)3x12
(20#LDelt)2x10
44 + 10 w/u = 54 mins
I took the last 2 days off because my R elbow has been really painful. Today should've been a Pull or Upper WO, but I wanted to give another day before pulling, so I did a push day. Heavy incline was fairly good, but once I hit about rep 7 on each set I started getting a sharp pain in my right shoulder. I think I could've pushed for an extra rep or two but didn't want to risk it. I also didn't do a planned 4th set. Since I didn't do a 4th heavy set, I did 3 lighter/steeper sets instead of 2. I think 3 sets on the steeper incline is better than 2, but need to be careful about letting volume get too high.
I was planning on doing DB Shoulder press, but the seats were taken and I was pressed for time so I did the hammer strength iso shoulder. Didn't get as many reps as last WO, but did 4 good sets. Supersetted these with crunches w/ a 10# plate on my chest. Finished the WO w/ some triceps and delt work. I started w/ a set of overhead rope extensions. This really hurt my wrists (which have been bothering me lately also), so I switched to rope pushdowns which felt better.
I feel like I'm kind of falling apart. My knees are getting achy again, my R elbow has been really bad (to the point that I wear a compression sleeve all the time and an extra strength one during WO's), my righ shoulder/pec is bad. Really frustrated that I can't put the work in that I'd like during this winter bulking season. I'm working as hard as my body will allow, but not really making any progress. Feel like I take one step forward and two steps back. Need to heal up and be more cautious with volume.
Nutrition:
I weighed 178.0 this morning. Not a bad weight, but don't feel great about it. At this weight and how I'm eating, I should really be making strength and muscle gains, but training hasn't been optimal for that. Gotta remember it's the journey and hard work that's the reward.
Sunday, January 4, 2015
Sun 1/4 - Push Day
Workout: LA Fitness
(85#Inc)7,7,6,6 First time w/ 85#'s since November
(65#Inc)11,10,10,9 Awesome!
(130#ChestPress)12,11,11
(LegRaise)3x22
(190#Fly)12,11
(115#RDeltFly)15,12
(RopeExt)73x8,65x10
(58#Rope)2x12
60 + 11 w/u = 71 mins
Since incline was so good w/ 80#DB's last WO, I decide to bump up to 85#DB's today and see how they felt. I hadn't done 85#'s since late November before I got real sick. My reps were down with this weight, but that was expected. They didn't feel too heavy, but I'm not used to that weight. Kept them really controlled which was good. Increased the angle of the incline and did 4 awesome sets. I struggled for a LONG time to get 2x10 with this weight after heavy pressing and today I got 4 really good sets. Very pleased. So even though I'm not comfortable again with the higher weight, I can tell I'm making good progress back.
Next I did machine chest press for some more pressing volume and supersetted them with lying leg raises on the floor. Then I did chest and rear delt fly's. Finished the WO with some triceps work. Excellent push WO.
Nutrition:
I weighed 182.6 this morning. Ate WAY too much at the progressive dinner party last night, including trying nearly every desert. That didn't stop me from having a big ass bowl of ice cream when we got home. Going to eat today and then try to reign it in a bit this coming week.
(85#Inc)7,7,6,6 First time w/ 85#'s since November
(65#Inc)11,10,10,9 Awesome!
(130#ChestPress)12,11,11
(LegRaise)3x22
(190#Fly)12,11
(115#RDeltFly)15,12
(RopeExt)73x8,65x10
(58#Rope)2x12
60 + 11 w/u = 71 mins
Since incline was so good w/ 80#DB's last WO, I decide to bump up to 85#DB's today and see how they felt. I hadn't done 85#'s since late November before I got real sick. My reps were down with this weight, but that was expected. They didn't feel too heavy, but I'm not used to that weight. Kept them really controlled which was good. Increased the angle of the incline and did 4 awesome sets. I struggled for a LONG time to get 2x10 with this weight after heavy pressing and today I got 4 really good sets. Very pleased. So even though I'm not comfortable again with the higher weight, I can tell I'm making good progress back.
Next I did machine chest press for some more pressing volume and supersetted them with lying leg raises on the floor. Then I did chest and rear delt fly's. Finished the WO with some triceps work. Excellent push WO.
Nutrition:
I weighed 182.6 this morning. Ate WAY too much at the progressive dinner party last night, including trying nearly every desert. That didn't stop me from having a big ass bowl of ice cream when we got home. Going to eat today and then try to reign it in a bit this coming week.
Saturday, January 3, 2015
Sat 1/3 - Upper (R elbow really bad shape)
Workout: LA Fitness
(60#DBShldr)9,9,8,7,45x11
(180#PullDn)3x8
(10#Crunch)12,12,10,10
(130#SeatRow)3x10
(CaptChair)3x16
(20#LDelt)3x12
(80#PushDn)2x10
(10#RDelt)3x12
(25#Pallof)2x30sec
62 + 8 w/u = 70 mins
I almost skipped the WO this morning. My R elbow is really bad. Skiing seems to have really bothered it from pushing with the poles I guess. It's so bad I can barely screw the top off a soda bottle or carry fairly light things.
I wanted to give chest a little more recovery time, so I did heavy DB shoulder press instead of incline. Shoulder press was awesome. 4 heavy sets and 1 backoff set. My R elbow is TERRIBLE and really painful, so I wasn't plannig on doing a ton of pulling volume. I did bump up the weight on pulldowns and did 3 sets but stayed away from failure to save the elbow. Supersetted these with crunches. Next we supersetted seated rows with capt chair leg raises. I was only going to do 2 sets of rows to save my elbow a bit, but did 3 anyway. I'm hard headed.
Next, Sarah and I were going to do decline. She did her first set and I did one rep with a light weight and racked it. Felt like my R pec/shoulder was going to tear or come apart. Not good. I did lateral raises instead. Finished up with some tri, rear delt and more core work. Overall a good WO. Pushed a few things harder than planned because I plan on working out push/pull on Sun/Mon, but really happy with shoulder press. Sarah had a great WO, especially incline where she got 3x8 with 35#DB's, which she'd been trying to get for a couple WO's.
Nutrition:
weighed 180.0 this morning. Yikes. Jumped quite a bit in the last couple days.
(60#DBShldr)9,9,8,7,45x11
(180#PullDn)3x8
(10#Crunch)12,12,10,10
(130#SeatRow)3x10
(CaptChair)3x16
(20#LDelt)3x12
(80#PushDn)2x10
(10#RDelt)3x12
(25#Pallof)2x30sec
62 + 8 w/u = 70 mins
I almost skipped the WO this morning. My R elbow is really bad. Skiing seems to have really bothered it from pushing with the poles I guess. It's so bad I can barely screw the top off a soda bottle or carry fairly light things.
I wanted to give chest a little more recovery time, so I did heavy DB shoulder press instead of incline. Shoulder press was awesome. 4 heavy sets and 1 backoff set. My R elbow is TERRIBLE and really painful, so I wasn't plannig on doing a ton of pulling volume. I did bump up the weight on pulldowns and did 3 sets but stayed away from failure to save the elbow. Supersetted these with crunches. Next we supersetted seated rows with capt chair leg raises. I was only going to do 2 sets of rows to save my elbow a bit, but did 3 anyway. I'm hard headed.
Next, Sarah and I were going to do decline. She did her first set and I did one rep with a light weight and racked it. Felt like my R pec/shoulder was going to tear or come apart. Not good. I did lateral raises instead. Finished up with some tri, rear delt and more core work. Overall a good WO. Pushed a few things harder than planned because I plan on working out push/pull on Sun/Mon, but really happy with shoulder press. Sarah had a great WO, especially incline where she got 3x8 with 35#DB's, which she'd been trying to get for a couple WO's.
Nutrition:
weighed 180.0 this morning. Yikes. Jumped quite a bit in the last couple days.
Thursday, January 1, 2015
Thu 1/1 - Upper & New Year 5k Race
Workout: LA Fitness
(80#Inc)10,9,9,8,65x10
(160#SeatRow)10,10,8
(10#Crunch)12,12,10
(60#IsoShldr)12,10,9
(175#PullDn)10,10,8
(30#IncFly)2x10
(65#RopeExt)13,10
(10#RDelt)2x12
59 + 8 w/u = 67 mins
Happy New Year WO! Went to bed at 2:30am after a great evening. Woke up at 5:30, at the gym at 8AM. Needed to get WO in w/ Sarah right when the gym opened today because we were also running the Resolution Race 5k (me) and 10k (Sarah). Incline was GREAT today. Finally made some real progress back. Got more reps on every set today and reps were controlled and felt good. Shoulder wasn't too bad and I wasn't getting that sticking point half way up on my right side. I bumped the weight up on seated rows and got good reps. Supersetted rows with crunches. I went with 60# iso-shoulder press again as last WO, but this WO I'd done some real hard pressing before this. Last WO I just did incline fly's before. I expected to get less reps, but didn't. Very pleased with these.
I bumped the weight on pulldowns and they were good. I supersetted them with 2 sets of incline fly's. Only 2 sets because they bothered my R elbow. Finished up with some tri and rear delt work. AWESOME WO and what a great way to start the new year. Then off to the race.
Nutrition:
I weighed 177.4 this morning.
5K Race:
Ran 27:33 for 5k. Knees a little sore, but not too terribly bad. Hope they hold up skiing tomorrow.
(80#Inc)10,9,9,8,65x10
(160#SeatRow)10,10,8
(10#Crunch)12,12,10
(60#IsoShldr)12,10,9
(175#PullDn)10,10,8
(30#IncFly)2x10
(65#RopeExt)13,10
(10#RDelt)2x12
59 + 8 w/u = 67 mins
Happy New Year WO! Went to bed at 2:30am after a great evening. Woke up at 5:30, at the gym at 8AM. Needed to get WO in w/ Sarah right when the gym opened today because we were also running the Resolution Race 5k (me) and 10k (Sarah). Incline was GREAT today. Finally made some real progress back. Got more reps on every set today and reps were controlled and felt good. Shoulder wasn't too bad and I wasn't getting that sticking point half way up on my right side. I bumped the weight up on seated rows and got good reps. Supersetted rows with crunches. I went with 60# iso-shoulder press again as last WO, but this WO I'd done some real hard pressing before this. Last WO I just did incline fly's before. I expected to get less reps, but didn't. Very pleased with these.
I bumped the weight on pulldowns and they were good. I supersetted them with 2 sets of incline fly's. Only 2 sets because they bothered my R elbow. Finished up with some tri and rear delt work. AWESOME WO and what a great way to start the new year. Then off to the race.
Nutrition:
I weighed 177.4 this morning.
5K Race:
Ran 27:33 for 5k. Knees a little sore, but not too terribly bad. Hope they hold up skiing tomorrow.
Jewelry Box
Thought I'd post some pictures of a project I did to "make" (aka stain) jewelry boxes for Elena and Sarah. I used a different shade stain and felt inserts for each, but other than that they were very similar. Here they are in various stages of the project.
Tue 12/30 - 4.3 mile run
Ran 4.3 miles in 42 mins. Out in 21:30, back in 20:30. 10:00/mile pace. Slow. Left knee painful. Cortisone shot in knee has worn off. Back to more-less constant pain/discomfort. Bummed about that.
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