Workout: LA Fitness
(85#Inc)7,7,6,6,5
(45#Crunch)5x12
(65#Inc)10,8
(95#OHP)9,8,8,8
(LegRaise)4x10
(90#Skulls)10,8
(50#RopeExt)2x12
(175#Fly)2x10
65 + 10 w/u = 75 mins
Got the the gym over lunch. Roads are dicey. Decided to do a push day because my back is fairly fatigues from shoveling out from 3+ feet of snow. Started with incline supersetted with heavy weighted crunches. Incline was good. I haven't had the chance to go heavy in a couple of weeks, so I was pleased with these reps. Then we increased the angle of the incline 2 levels and did 2 sets. Then we moved on to standing overhead press supersetted with abs. I knew I couldn't go very heavy on OHP, but was pleased with these 4 sets.
Next we did skull crushers. My wrists have been bothering me quite a bit lately and they hurt on the first set of skulls. I think skull crushers might be the culprit. So, we just did 2 sets. I'll have to back off these for a while, unfortunately. Maybe do them every other WO or once a week. We finished up with some overhead rope extensions for triceps and 2 sets of fly's. I bumped the weight up on fly's and they were good.
Nutrition:
179.0 this morning. I've been really active with snow shoveling and walking the last couple of days, but also been eating a lot of carbs and sugar/candy while being stuck home due to the blizzard.
Monday, January 25, 2016
Sun 1/24 - Cardio
6 mile walk to downtown Leesburg in the snow. Took some great pictures of the town snowed in.
I weighed 180.2 this morning.
I weighed 180.2 this morning.
Friday, January 22, 2016
Fri 1/22 - Upper
Workout: LA Fitness
(115#OHP)8,8,8,8,6
(135#T-bar)5x10
(65#Inc)10,10,10,8
(40#Crunch)5x15
(165#VbarPull)3x10
(160#Fly)3x10
(90#Skulls)10,8,7,50x10
(50#UprightRow)3x10
(30#IncCurl)10,8
(45#SealRow)2x10
(58#Rope)12,10
(15#RDelt)2x10
(90#SeatRow)3x10
96 + 6 w/u = 102 mins
I started with standing OHP and t-bar row superset. I was planning on 4 sets of each, but got 8 reps all 4 sets of OHP, so I decided to do a 5th set. I knew I wouldn't get another set of 8 because I barely got 8 the last set. I also did 5 sets of Tbar rows with a heavier weight than I've done before (3 plates on the end of a barbell). Next I supersetted incline with heavy crunches. Planned on 3 sets of incline, but decided to up the volume. Crunches were good. Next I supersetted vbar pulldowns with chest fly. Meat of the WO done, on to accesory work.
I supersetted skull crushers with upright rows. Skull crushers got heavy quick in 2nd and 3rd set after a good amount of pressing earlier in the WO. Upright rows were heavy, but manageable. Next I did incline curls with seal rows. Yikes. Rows supersetted after curls was not the smartest programming. 45# seal rows felt really heavy. Finished up with some rope pushdowns and rear delt work. That was it, but on my way out of the gym, I decided on a bit more pulling volume and did 3 sets of seated rows. Really good WO. We're supposed to get 2 feet of snow tonight and tomorrow, so probably no gym this weekend. Glad I got a good one in today.
Nutrition:
I weighed 174.0 this morning. That's down from 180.6 on Monday. My weight always seems to spike after a weekend hike. I'm generally at a deficit on those days, but eat so many carbs that I'm holding a lot of water for a couple of days after.
(115#OHP)8,8,8,8,6
(135#T-bar)5x10
(65#Inc)10,10,10,8
(40#Crunch)5x15
(165#VbarPull)3x10
(160#Fly)3x10
(90#Skulls)10,8,7,50x10
(50#UprightRow)3x10
(30#IncCurl)10,8
(45#SealRow)2x10
(58#Rope)12,10
(15#RDelt)2x10
(90#SeatRow)3x10
96 + 6 w/u = 102 mins
I started with standing OHP and t-bar row superset. I was planning on 4 sets of each, but got 8 reps all 4 sets of OHP, so I decided to do a 5th set. I knew I wouldn't get another set of 8 because I barely got 8 the last set. I also did 5 sets of Tbar rows with a heavier weight than I've done before (3 plates on the end of a barbell). Next I supersetted incline with heavy crunches. Planned on 3 sets of incline, but decided to up the volume. Crunches were good. Next I supersetted vbar pulldowns with chest fly. Meat of the WO done, on to accesory work.
I supersetted skull crushers with upright rows. Skull crushers got heavy quick in 2nd and 3rd set after a good amount of pressing earlier in the WO. Upright rows were heavy, but manageable. Next I did incline curls with seal rows. Yikes. Rows supersetted after curls was not the smartest programming. 45# seal rows felt really heavy. Finished up with some rope pushdowns and rear delt work. That was it, but on my way out of the gym, I decided on a bit more pulling volume and did 3 sets of seated rows. Really good WO. We're supposed to get 2 feet of snow tonight and tomorrow, so probably no gym this weekend. Glad I got a good one in today.
Nutrition:
I weighed 174.0 this morning. That's down from 180.6 on Monday. My weight always seems to spike after a weekend hike. I'm generally at a deficit on those days, but eat so many carbs that I'm holding a lot of water for a couple of days after.
Tue 1/19 - Upper
Workout: Work Gym
(185#SmBOR)3x10
(75#Inc)3x10
(15#Crunch)3x10/10
(135#SmOHP)3x8
(163#Vbarpull)3x10
(90#Skulls)11,8,8
(100#Fly)10,8
(25#RDelt)2x12
50 + 14 w/u = 64 mins
Went to the work gym over lunch and got a good upper body WO in. BOR and incline superset was good. Not as many reps on incline as last WO, but also shorter rests. That doesn't account for less reps on the first set though. Threw abs in there with the superset as well. Then I did OHP and pulldowns. OHP was good. Next I supersetted skull crushers, fly's and rear delts. First set of skulls were great, but faded on the 2nd set, held on for a good 3rd set. Fly's were heavy.
Nutrition:
I weighed 176.6 this morning.
(185#SmBOR)3x10
(75#Inc)3x10
(15#Crunch)3x10/10
(135#SmOHP)3x8
(163#Vbarpull)3x10
(90#Skulls)11,8,8
(100#Fly)10,8
(25#RDelt)2x12
50 + 14 w/u = 64 mins
Went to the work gym over lunch and got a good upper body WO in. BOR and incline superset was good. Not as many reps on incline as last WO, but also shorter rests. That doesn't account for less reps on the first set though. Threw abs in there with the superset as well. Then I did OHP and pulldowns. OHP was good. Next I supersetted skull crushers, fly's and rear delts. First set of skulls were great, but faded on the 2nd set, held on for a good 3rd set. Fly's were heavy.
Nutrition:
I weighed 176.6 this morning.
Sat/Sun - 1/16-1/17 - PA Hike (Pics)
Sat 1/16
Susquehanna River to Peters Mountain Shelter. 9.1 miles. About 5 hours.
Steep climb to start, then ridge walking with great views of the river on both sides of the ridge. The river kind of circled around the part of the mountain we were on, so the view was really neat seeing the river on both sides most of the afternoon. Got down to the mid 20's at night. It was chilly, but we were warm enough. We pitched our tent inside the shelter. That's generally frowned upon, but it was a large double decker shelter (18 person capacity) and there were only 7 of us there.
Sun 1/17
Peters Mountain Sheler to PA 325. 6.7 miles.
Woke up and got moving for this short 2nd day. Nice hike with mostly ridge walking again until the trail headed down off the mountain to the road and a creek where the car was waiting.
Susquehanna River to Peters Mountain Shelter. 9.1 miles. About 5 hours.
Steep climb to start, then ridge walking with great views of the river on both sides of the ridge. The river kind of circled around the part of the mountain we were on, so the view was really neat seeing the river on both sides most of the afternoon. Got down to the mid 20's at night. It was chilly, but we were warm enough. We pitched our tent inside the shelter. That's generally frowned upon, but it was a large double decker shelter (18 person capacity) and there were only 7 of us there.
Sun 1/17
Peters Mountain Sheler to PA 325. 6.7 miles.
Woke up and got moving for this short 2nd day. Nice hike with mostly ridge walking again until the trail headed down off the mountain to the road and a creek where the car was waiting.
Wednesday, January 13, 2016
Wed 1/13 - Push Day
Workout: Work gym
(75#Inc)12,10,10
(105#SmOHP)12,12,9
(100#Fly)12,10
(PushDn)83x8,78x10,10
(50#UprightRow)2x10
34 + 10 w/u = 44 mins
Quick push day over lunch. Started with incline for 3 good controlled sets. Next I did seated OHP in the smith machine which felt pretty good. Finished up with chest fly, pushdown and upright row superset. So, 2 of those last 3 exercises weren't "push" exercises. Maybe this was just a chest/shoulder + accessory day. Anyway, nice WO. In and out in 45 mins including warmup.
Nutrition:
I weighed 175.8 this morning.
(75#Inc)12,10,10
(105#SmOHP)12,12,9
(100#Fly)12,10
(PushDn)83x8,78x10,10
(50#UprightRow)2x10
34 + 10 w/u = 44 mins
Quick push day over lunch. Started with incline for 3 good controlled sets. Next I did seated OHP in the smith machine which felt pretty good. Finished up with chest fly, pushdown and upright row superset. So, 2 of those last 3 exercises weren't "push" exercises. Maybe this was just a chest/shoulder + accessory day. Anyway, nice WO. In and out in 45 mins including warmup.
Nutrition:
I weighed 175.8 this morning.
Tuesday, January 12, 2016
Tue 1/12 - Pull Day
Workout: LA Fitness
(205#BOR)8,8,185x12,10,135x15
(40#Crunch)5x15
(175#VbarPull)8,150x3x10
(15#Crunch)3x15
(45#SealRow)4x10
(30#IncCurl)2x10
(60#RDeltFly)2x12
75 + 12 w/u = 87 mins
I wasn't sure what I was going to do today because schedule later this week and weekend are going to be variable and busy. I started warming with OHP and pulldowns and my right shoulder wasn't feeling very good. Still feeling beat up from Sunday. So I decided to do a pull day today and will try to squeeze in a quick press day tomorrow. I started off with BOR and 185#'s felt fairly easy for 12 reps. So I bumped up the weight to 205#'s and it was heavy, but I got 2 good sets there. Then I dropped back to 185 for a set of 10 and a back-off set with 135. I supersetted decline crunches for 5 sets.
Next I did vbar pulldowns supersetted with crunches. I started pulldowns at what I thought was a reasonable weight, but all the BOR really fatigued my back. Barely got 8 reps. Dropped way down to 150#'s and did 3 good sets. Supersetted with crunches. They were supposed to be crunch-twists, but my abs were fried from all the heavy decline crunches. Next I supersetted 4 sets of seal rows with 2 sets incline curls and 2 sets rear delt fly's. Good pull day.
Nutrition:
I weighed 175.4 this morning. Down from 178.0 yesterday after a refeed Sunday. This week will be at, or slightly under, maintenance.
(205#BOR)8,8,185x12,10,135x15
(40#Crunch)5x15
(175#VbarPull)8,150x3x10
(15#Crunch)3x15
(45#SealRow)4x10
(30#IncCurl)2x10
(60#RDeltFly)2x12
75 + 12 w/u = 87 mins
I wasn't sure what I was going to do today because schedule later this week and weekend are going to be variable and busy. I started warming with OHP and pulldowns and my right shoulder wasn't feeling very good. Still feeling beat up from Sunday. So I decided to do a pull day today and will try to squeeze in a quick press day tomorrow. I started off with BOR and 185#'s felt fairly easy for 12 reps. So I bumped up the weight to 205#'s and it was heavy, but I got 2 good sets there. Then I dropped back to 185 for a set of 10 and a back-off set with 135. I supersetted decline crunches for 5 sets.
Next I did vbar pulldowns supersetted with crunches. I started pulldowns at what I thought was a reasonable weight, but all the BOR really fatigued my back. Barely got 8 reps. Dropped way down to 150#'s and did 3 good sets. Supersetted with crunches. They were supposed to be crunch-twists, but my abs were fried from all the heavy decline crunches. Next I supersetted 4 sets of seal rows with 2 sets incline curls and 2 sets rear delt fly's. Good pull day.
Nutrition:
I weighed 175.4 this morning. Down from 178.0 yesterday after a refeed Sunday. This week will be at, or slightly under, maintenance.
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