Fri 7/7 - Upper

Workout: Golds
(80#DBInc)10,10,8
(180#PullDn)3x8
(50#DBShldr)2x10
(155#BOR)2x8
(80#OHTri)11,10
(80#EZCurl)2x10
(55#Crunch)2x12
(15#RDelt)2x10
(Crunch)2x15

37 + 9 = 46 mins

WO over lunch today. Wanted to go fairly heavy because we’re hiking this weekend and won’t be able to work out.  Warmed up and felt OK, not great. Started with DB incline and pulldowns. Incline was GREAT with 10,10,8 and pulldowns were heavy. Very happy with incline since my R shoulder has been fairly tender, and that I’ve dropped 10 pounds (mostly water) since Monday which can sap strength. Then I did 2 sets shoulder press and BOR. Shoulder press was really good.  Rows felt really heavy after heavy pulldowns.

Then I did overhead triceps extensions which surprisingly didn’t bother my R elbow too much with heavy EZ bar curls and weighted crunches. 2x10 with 80#’s is very good for me on curls. Finished up with rear delt fly’s and crunches.  Very good WO in about 45 mins including warmup.

Weight: 
I weighed 170.6 this morning. Down from 180#’s on Monday!

Tue 7/4 - Push Day

Workout: Snap Fitness
(80#DBInc)10,9,8
(55#Crunch)3x12
(65#DBInc)2x10, 55x10,10
(ButtRaise)4x20
(120#Shldr)2x8
(RussianTwist)2x20
(160#Fly)10,10,9
(80#OHTri)2x10
(20#ChestRaise)10
(120#Rope)12,10
(RussianTwist)2x25

71 + 9 = 80 mins

Push day today. Similar format to yesterday… a push movement paired with abs. Started with DB incline and weighted crunches. I wasn’t sure how my shoulder would do after I hurt my shoulder on Saturday. Surprisingly, although it was a bit sore, it didn’t seem to limit me too much. I still wasn’t going to risk going any heavier today though. Anyway, incline was pretty good. Then we raised the angle of incline and did 2 sets with butt raises.  Raised the angle of incline again for 2 more sets with butt raises.

Next we did shoulder press with Russian twists. Next were 3 great sets of fly’s with 2 sets of overhead DB extensions. Fly’s were done with a slow negative and felt great. We finished up with a set of chest raises, 2 sets of rope extensions (triceps) and more russian twists.  Great push day. Lots of good volume and hit chest with good variety of angles/movements.

Weight: 
I weighed 177.2 this morning.

Mon 7/3 - Pull Day

Workout: Snap Fitness
(Pullups)13,12
(RevCrunch)20,15
(75#DBRow)2x10
(50#Crunch)2x10
(175#PullDn)2x10
(CrunchTwist)2x15
(210#SeatRow)2x10
(Crunch)2x15
(35#RDelt)2x10
(Curl)80x10,60x10,30Hx12
(BandPull)2x20

45 mins

Pull day today. Setup of the workout was 2 sets of a pull/row paired with 2 sets abs.  We started with pull-ups and given I weighed 180#’s this morning, I was very happy with 13 and 12 reps on 2 sets. Supersetted with reverse crunches.  Then we did DB row with weighted crunches. Next were pulldowns with crunch twists. Then seated cable rows with crunches. Finished up with rear delts, curls and band pulls. Really great pull WO. Lots of ab work too.

Weight: 
I weighed 180.0 this morning. Wow! I weighed 164.2#’s the day before the wedding.

Sun 7/2 - Hiking in Dupont State Forest

Sarah and I went for a day hike in Dupont State Forest. There's a lot of really neat waterfalls in this park. We hit Hooker Falls, Triple Falls, Bridal Falls, and 1 or 2 others. Hiked from 9:30am to 4:30pm with some stops for exploring, pictures, etc.  Probably 10-12 miles of hiking.

Sat 7/1 - Upper (heavy)

Workout: Snap Fitness
(85#DBInc)9,6,75x9,8,65x9
(210#SeatRow)4x12
(130#Shldr)9,9,7
(175#Pulldn)3x8
(80#Skulls)11,10+40x12
(80#EZCurl)9,8,30Hx10
(50#Crunch)2x12
(80#FacePull)2x10
(160#Fly)2x10
(CrunchTwist)2x15

64 + 10 = 74 mins

Warmups felt pretty good and I decided to go with 85#DB’s. First set was great at 9 reps. 2nd set started well but I misgrooved a rep with my R arm and got pinned. Had to bail on the set. Right shoulder pretty painful. Dropped to 75#’s for 2 sets and 65#’s for a set. Paired incline with seated cable rows with the stack. Disappointed with the 2nd set of incline, but still good work. Then we did shoulder press and pulldowns.

Next we did skull crushers for 2 sets, plus a drop set with heavy curls for 2 sets, plus a set of hammer curls and weighted crunches. Finished up with face pulls, fly’s and crunch twists. Good WO despite
the 2nd set of incline.

Weight: 
I weighed 173.4 this morning.

Fri 6/30 - Upper (light)

Workout: Snap Fitness
(65#DBInc)2x10
(160#PullDn)2x10
(110#Shldr)2x10
(145#SeatRow)2x10
(70#OHTri)2x10
(60#EZCurl)2x10
(RevCrunch)2x15
(35#RDelt)2x10
(145#Fly)2x10
(Crunch)2x12

25 + 5 = 30 mins

Just a light-ish upper body WO to get a little work in. Tomorrow is bigger/heavier WO. Feeling beat up, worn out, tired from the week and a half of pre and post wedding activities.

Weight:
I weighed 178.4 this morning.

Tue - Thu, 6/27-6/29 - "Honeymoon" in the Great Smoky Mountains - Whitewater Rafting and Hiking (pic)

Sarah, the kids and I left for the Great Smoky Mountains early Tuesday morning. We went whitewater rafting Tuesday afternoon and had a BLAST.

Then Wednesday we went up to Clingman's Dome, hiked around up there and took in the views. Then we hiked out to Andrews Bald. Very pretty day. I think the kids enjoyed it?!?!?  Wednesday evening we took Elena to the airport to fly home.  The boys stayed with us until Friday.

Thursday we left the cabin and drove home to Charlotte. From GSMNP to Asheville, we took the Blue Ridge Parkway and stopped for short hikes at Devils Courthouse and Black Balsam Mountain. Great views all along the trip.