Tuesday, September 13, 2016
Wed 9/7 - Bike
We went for a 19 mile bike ride. Started out on the road, then cut down to the beach and rode on the beach on the way home. Really nice ride.
Tue 9/6 - Upper (Beach Gym)
Workout: Beach Gym
(90#IsoInc)10,10,10,9
(165#SeatRow)4x10
(70#IsoShldr)10,9,8
(150#PullDn)3x8
(90#Skulls)10,8
(35#Inc/HCurl)10/10.8/8
(40#RDelt)2x11
(120#RopeExt)2x10
(LegRaise)4x12
(Crunch)15,10
(35#FacePull)2x10
71 + 6 = 77 mins
Back to the gym at the beach we use every year in Hilton Head. Started with Iso Incline and seated row superset. Incline was really good. The angle of this incline isn’t quite as steep as at the other gyms I use, so it was a little easier and I got more reps than ever with this weight because of it. Very good though. Next was iso shoulder press with pulldowns. Next we supersetted skull crushers with incline/hammer curl combo. I went heavier than I have been on skulls and they were good. Didn’t bother elbow too much. Then we did 2 sets each of rear debts and rope extensions with 4 sets of leg raises. Finished up with crunches and face pulls. Very good WO.
Nutrition:
I weighed 172.6 this morning.
(90#IsoInc)10,10,10,9
(165#SeatRow)4x10
(70#IsoShldr)10,9,8
(150#PullDn)3x8
(90#Skulls)10,8
(35#Inc/HCurl)10/10.8/8
(40#RDelt)2x11
(120#RopeExt)2x10
(LegRaise)4x12
(Crunch)15,10
(35#FacePull)2x10
71 + 6 = 77 mins
Back to the gym at the beach we use every year in Hilton Head. Started with Iso Incline and seated row superset. Incline was really good. The angle of this incline isn’t quite as steep as at the other gyms I use, so it was a little easier and I got more reps than ever with this weight because of it. Very good though. Next was iso shoulder press with pulldowns. Next we supersetted skull crushers with incline/hammer curl combo. I went heavier than I have been on skulls and they were good. Didn’t bother elbow too much. Then we did 2 sets each of rear debts and rope extensions with 4 sets of leg raises. Finished up with crunches and face pulls. Very good WO.
Nutrition:
I weighed 172.6 this morning.
Mon 9/5 - Cardio - a run on the beach.
Ran 4 miles in 42:00, walked 2 in 38:00, 1:20 total. Ran out 3 miles, back 1 and walked the last 2. Felt good running on the beach.
Sun 9/4 - Push Day
Workout: Snap Fitness
(90#IsoInc)9,8,6,70x11
(20#Crunch)4x10
(130#ShldrPress)10,8,8
(80#Skulls)10
(135#RopeExt)10,8,6
(100#Rope)15/+5,5,5
42 + 5 = 47 mins
Quick push WO before heading to Hilton Head. Iso Incline was good, as was shoulder press. Skulls really bothered my elbow, so I switched to rope extensions.
Nutrition:
I weighed 170.2this morning.
(90#IsoInc)9,8,6,70x11
(20#Crunch)4x10
(130#ShldrPress)10,8,8
(80#Skulls)10
(135#RopeExt)10,8,6
(100#Rope)15/+5,5,5
42 + 5 = 47 mins
Quick push WO before heading to Hilton Head. Iso Incline was good, as was shoulder press. Skulls really bothered my elbow, so I switched to rope extensions.
Nutrition:
I weighed 170.2this morning.
Sunday, September 4, 2016
Sat 9/3 - Pull Day
Workout: Snap Fitness
(185#SmBOR)3x10
(LegRaise)4x12
(175#PullDn)2x8
(145#VbarPull)2x8
(T-twist)4x15
(80#DBRow)2x10
(Plank/Crunch)2x90/10
(40#RDelt)2x12
(35#HCurl)2x10
(100#RDeltFly)2x12
43 + 5 = 48 mins
Took extra time off this week after straining my pec/shoulder on Tuesday evening. Today was a pull day. Started with BOR in the smith machine supersetted with leg raises. Then 2 sets each wide grip pulldowns and v-bar grip pulldowns, supersetted with torture twists. Then 2 sets DB rows with plank/crunch combination. Finished up with rear delt work and curls. My shoulder issue also manifests itself in elbow/biceps pain (could actually be biceps tendon issue), so when I tried to do curls, I couldn’t do a single rep with even 30 pounds. Hammer curls seemed OK. Weird. Good pull day.
Nutrition:
I weighed 168.8 this morning. Feeling good.
(185#SmBOR)3x10
(LegRaise)4x12
(175#PullDn)2x8
(145#VbarPull)2x8
(T-twist)4x15
(80#DBRow)2x10
(Plank/Crunch)2x90/10
(40#RDelt)2x12
(35#HCurl)2x10
(100#RDeltFly)2x12
43 + 5 = 48 mins
Took extra time off this week after straining my pec/shoulder on Tuesday evening. Today was a pull day. Started with BOR in the smith machine supersetted with leg raises. Then 2 sets each wide grip pulldowns and v-bar grip pulldowns, supersetted with torture twists. Then 2 sets DB rows with plank/crunch combination. Finished up with rear delt work and curls. My shoulder issue also manifests itself in elbow/biceps pain (could actually be biceps tendon issue), so when I tried to do curls, I couldn’t do a single rep with even 30 pounds. Hammer curls seemed OK. Weird. Good pull day.
Nutrition:
I weighed 168.8 this morning. Feeling good.
Tue 8/30 - Upper
Workout: Snap Fitness
(85#DBInc)11,4
(70#IsoInc)12,10
(190#Row)3x8
(130#ShldrPress)3x8
(175#PullDn)3x8
(130#RopeExt)3x10
(35#Inc/HCurl)10/10,30x10/10
(LegRaise)2x12
(40#RDelt)2x10
(Crunch)2x12
46 + 4 = 50 mins
Upper WO after work with Sarah. I hadn’t done DB incline in a few WO’s to give my R shoulder a break and decided it was time to give it a go. First set was great, 11 reps is a lot for me at this weight. 2nd set I didn’t control the weight well getting them into place and I strained my R shoulder and had to drop the weights. I rested and gave it another go. Got 4 reps but my R shoulder was painful and had not strength in it. I switched to medium weight iso incline. Supersetted incline with rows. Next we did shoulder press with pulldowns. Then we did biceps, triceps, leg raise combo. Finished up with rear delt and crunches. Decent WO. Disappointed that I hurt my shoulder. This is going to set me back a couple of weeks for sure.
Nutrition:
I weighed 172.2 this morning, down from 177.2 yesterday. Weight was high yesterday after weekend hiking and eating lots of carbs.
(85#DBInc)11,4
(70#IsoInc)12,10
(190#Row)3x8
(130#ShldrPress)3x8
(175#PullDn)3x8
(130#RopeExt)3x10
(35#Inc/HCurl)10/10,30x10/10
(LegRaise)2x12
(40#RDelt)2x10
(Crunch)2x12
46 + 4 = 50 mins
Upper WO after work with Sarah. I hadn’t done DB incline in a few WO’s to give my R shoulder a break and decided it was time to give it a go. First set was great, 11 reps is a lot for me at this weight. 2nd set I didn’t control the weight well getting them into place and I strained my R shoulder and had to drop the weights. I rested and gave it another go. Got 4 reps but my R shoulder was painful and had not strength in it. I switched to medium weight iso incline. Supersetted incline with rows. Next we did shoulder press with pulldowns. Then we did biceps, triceps, leg raise combo. Finished up with rear delt and crunches. Decent WO. Disappointed that I hurt my shoulder. This is going to set me back a couple of weeks for sure.
Nutrition:
I weighed 172.2 this morning, down from 177.2 yesterday. Weight was high yesterday after weekend hiking and eating lots of carbs.
Sat/Sun 8/27-28 - Hiking in the Great Smoky Mountain National Park
Great overnight backpacking trip with Sarah.
Sat - Hike from Newfound Gap to the Jump Off, Charlies Bunion and further down the AT. We stayed at Icewater Spring Shelter. Saw 2 amazing rainbows, one at Charlies Bunion and one at the shelter. There was a MASSIVE thunder and lightning storm in the evening, I don't know if I've ever witnessed more intense rain. Then it cleared in the middle of the night to a beautiful moon and the most stars I've ever seen at night. We woke to an amazing sunrise while we had coffee and breakfast in the front of the shelter.
Sun - Hiked back down to Newfound Gap, drove to Road Prong Trail. Road Prong Trail was overgrown and we ran into a bear, so we turned back and went to Clingmans Dome and hiked from there to Andrews Bald.
Great trip.
Sat - Hike from Newfound Gap to the Jump Off, Charlies Bunion and further down the AT. We stayed at Icewater Spring Shelter. Saw 2 amazing rainbows, one at Charlies Bunion and one at the shelter. There was a MASSIVE thunder and lightning storm in the evening, I don't know if I've ever witnessed more intense rain. Then it cleared in the middle of the night to a beautiful moon and the most stars I've ever seen at night. We woke to an amazing sunrise while we had coffee and breakfast in the front of the shelter.
Sun - Hiked back down to Newfound Gap, drove to Road Prong Trail. Road Prong Trail was overgrown and we ran into a bear, so we turned back and went to Clingmans Dome and hiked from there to Andrews Bald.
Great trip.
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