Wed 8/10 - Upper

Workout: Golds
(85#DBInc)8,8,75x10
(175#SeatRow)3x10
(130#ShldrPress)3x8
(165#PullDn)2x8
(80#SKulls)11,9
(40#Curl)10,35x10
(10#Crunch)4x15
(115#RDeltFly)3x12

50 + 6 = 56 mins

My R shoulder is starting to give me problems again, so are my elbows.  Too much heavy work, too frequently, while dieting. I guess I’ll never learn.  Reduced volume today on incline and pull movements. Didn’t do Iso Incline to give R shoulder/pec a bit of a break. Did shoulder press instead, which doesn’t seem to bother it as much.

Nutrition:
I weighed 171.0 this morning.

Sun 8/7 - Hike - Crowder Mountain State Park

Sarah and I hiked around 7 miles at Crowder Mountain State Park. We were planning on 10-12 miles, but it was HOT and HUMID.  So we stopped after the 7 mile loop.

Sat 8/6 - Upper

Workout: Snap Fitness
(85#DBInc)11,8,7,80x8
(190#VbarPull)3x10
(70#IsoInc)3x8+45x10
(95#DBRow)3x10
(190#Fly)10,175x9,145x10,10
(InvertRow)2x10
(150#PushDn)2x12
(40#Inc/HCurl)8/8,30x8/8
(10#CrunchTwist)2x12
(10#LDelt)2x12
(35#RDelt)2x10
(20#FrontRiase)2x10

80 + 8 = 88 mins

I'm behind on my log, so I'm playing catchup today. Descriptions will be mostly just for main movements. Nothing to say about arm/accessory work.

Incline was strong again today, supersetted with heavy vbar pulldowns. Then good Iso Incline and heavy DB rows. Heavy DB rows take a TON of energy for me. Wow. Then did chest fly and inverted rows. then a bunch of accessory work.  Great WO.

Nutrition:
I weighed 169.0 this morning. Feeling good and maintaining strength better than ever.

Thu 8/4 - Run. A Run!

Got up early this morning and decided to go out for some fasted cardio. Plan was just for a 30-40 minute walk. I walked for a few minutes and didn't think my HR was up high enough so I thought I'd run for a few minutes to get it up and then continue walking.  Well, running felt good so I thought I'd go a little further.  Figured I'd hit the first hill in the neighborhood and walk there. I got up the hill and just kept running.

So, I ended up running 3 miles at about 11 min pace. Slow, but felt good to run. My left knee bothered me a tad, but nothing serious and it felt good to be running, even if just a little bit. Maybe Sarah and I can get out for a few short-ish runs together soon.

3.1 miles, 35 mins + 5 min cooldown walk.

Wed 8/3 - Pull Day (BOR)

Workout: Golds
(185#BOR)3x8,135x12
(160#PullDn)3x10
(Plank/Crunch)3x120/12
(115#IsoRow)2x10/10
(35#RDelt)2x12
(35#Inc/HCurl)12/12

42 + 4 = 46 mins

Pull day today. I decided to start with heavy Bent Over Rows (BOR) today. I hadn’t done these in a while and it felt good to do them again. 3 heavy sets plus a back-off set. Next I supersetted wide grip pulldowns with the plank/crunch combo. Upped the plank time to 2 mins each. I’ve been increasing by 10 seconds each WO, but today upped it by 30 seconds. I like these, but as I get used to planks again, they are getting fairly time consuming. 2+ mins per plank is a fairly large time investment when I’m pressed for time. Next I did 2 sets of 1-arm iso rows. Finished up with 2 sets of rear delts, plus a lighter back-off set and a set of incline/hammer curl combo.

Nutrition: 
I weighed 170.2 this morning. Feeling good. Should be ready for the beach in a month :-D

Tue 8/2 - Push Day

Workout: Golds
(85#DBInc)11,8
(65#IsoInc)2x8
(70#IsoShldr)10,8,55x10
(DecCrunch)4x12
(65#TriExt)12,10
(8#LDelt)2x10
(20#SideInc)2x10

36 + 8 = 44 mins

Push day.  High intensity, low-ish volume. I wasn’t planning on doing DB incline today, but figured I should probably do it today vs later in the week since I’m dieting pretty hard again this week. So…2 fairly heavy sets of DB incline. Good sets with moderate rest. Then I did 2 sets iso incline and with decline crunches, 2 sets iso shoulder + a drop set with decline crunches. Finished up with triceps extensions, cable lateral delt raises and side incline.  In and out fairly quickly. Good WO.

Nutrition:
I weighed 172.2 this morning.

Sat 7/30 - Upper (90#DB Incline!)

Workout: Snap Fitness
(90#DBInc)8,7,85x7,80x8 - Awesome, PR 
(190#VBarPull)10,10,8,8
(65#IsoInc)10,8,8
(95#DBRow)3x10
(190#Fly)10,8+115x12
(InvertRow)3x12
(80#Skulls)11,9
(120#Rope)2x10
(40#Inc/HCurl)8,30x10
(60#FacePull)2x12
(Plank/Crunch)4x90/12
(25#LDelt)2x12

98 + 8 = 106 mins

Started with DB incline and close grip pulldown superset. Warmups for incline felt pretty good so I decided to bump up to 90#DB’s and see how they felt. I got 2 good sets with 90s and then dropped. I’ve only used 90#DB’s a couple of times before and it had been 2 years since going this heavy. I got more reps on the first set than the other times so I was extremely pleased with this, especially because I've been dieting the last couple of weeks. 2 years ago when I was able to use 90#DB's, I weighed 185#'s.  Today I weighed 170#'s and was able to do the same weight.  Progress! (slowly).

Next we did iso incline and DB rows. I bumped up the weight on rows, and they got HEAVY toward the end of each set. More of a grip issue really.  Next we did chest fly’s with inverted rows.

Then we did a bunch of accessory work, skulls and rope pushdowns for triceps, incline/hammer curl combo, face pulls and lateral delts and 4 good combo sets of 90 second planks supersetted with crunches.  Great WO, especially incline!

Nutrition: 
I weighed 170.0 this morning.