Wed 5/30 - Upper

Workout: Club Fitness
(80#DBInc)8,8,5
(30#Pullups)8,8,6
(60#DBInc)7,6,6
(90#IsoRow)3x8
(80#OHTri)2x10
(35#Curl)10,Hx10
(35#Crunch)2x10
(Band)3x12
(Crunch)3x12

45 + 5 = 50 mins

Workout after work. Warmups didn't feel great but I decided to go heavy anyway. Started with incline and weighted pull-ups superset.  I was pleased with first 2 sets of incline. 2nd set went just about to failure and I just didn't have much left for the 3rd set. I was hoping to get 6 reps, but 5 was all I had in me. Weighted pull-ups were good with more weight than I've been doing. Next I raised angle of incline and did 3 more sets, paired with Iso Rows. I used to use this machine a lot at LA Fitness and really like it. It's not near the dumbbells at the gym, so I tend to forget it's there. It's plate loaded and can be done 1-arm or both arms at the same time. I did both arms.  Great movement and machine.

Then I did overhead triceps extensions, curls and weighted crunches. OHTri's were good with this weight. Finished up with band pulls and crunches.  Very nice WO.

Nutrition/Weight:
I weighed 173.6 this morning, down from 180.4 on Sunday.

Sun 5/27 - Pull Day + Contract on New House

Workout: Snap Fitness
(170#BOR)3x6,120x10
(Pullups)10,9,9
(40#SealRow)8,35x10,10
(Abs)3x15
(35#Curl)10,Hx10,30Hx10
(Band)3x15
(Crunch)3x15

50 + 4 = 54 mins

Pull WO this morning.  Started with Bent Over Rows and went heavier than I have been. And it felt HEAVY. Last rep of 3rd set I felt something twinge in my lower back, so I dropped the weight for the last set. Then we did pull-ups. I was very pleased with sets of 10,9,9 after doing heavy BOR.  Then we did seal rows with abs. Had to drop the weight on seal rows after first set.  Finished up with a triple-set of curls, band pulls and crunches.  Solid WO.

We put a contract on a home yesterday and celebrated with sushi dinner at 9PM. Really bloated this morning and weight was really high. Super excited about the new home, but hate the waiting game where so many things can derail the deal. Closing is scheduled early to mid July.

Nutrition/Weight:
I weighed 180.4 this morning.

Sat 5/26 - Push Day

Workout: Snap Fitness
(80#DBInc)8,7,6,70x7
(60#DBInc)3x7
(120#Shldr)8,7
(30#Crunch)2x12
(190#Fly)10,175x9
(Crunch)2x15
(120#Rope)11,9

40 + 6 = 46 mins

Push WO this morning before house hunting all day.  Started with DB incline and had 3 good sets with 80#DB's, then a set with 70's. Changed it up this morning and didn't have the angle of the incline as steep as normal for first exercise. Then we increased angle for 3 sets.  Solid work on first 2 movements.  Then we did shoulder press with weighted crunches. Finished up with triple-set of chest fly, crunches and rope extensions. Good WO. Off to look at homes!

Nutrition/Weight:
I weighed 175.6 this morning.

Wed 5/23 - Upper

Workout: Snap Fitness
(80#DBInc)8,7,70x7
(Pullups)15,10,8
(60#DBInc)2x7
(140#SeatRow)2x8
(75#OHTri)10,12
(35#Curl)10,Hx10
(30#Crunch)2x10
(Band)3x12
(Crunch)3x12

44 + 6 = 50 mins

Evening upper body workout after work. Started with incline and pull-up combination. Incline was pretty good. Still getting back to where I was prior to backpacking trip. Pullups were fairly good. GREAT first set of 15, decent set of 10 and then faded and barely got 8.  Then I raised angle of incline and did 2 more sets paired with seated rows.

Next was a combination of overhead triceps extensions, curls and weighted crunches.  Finished up with band pulls and more crunches.  Pretty good workout.

Nutrition/Weight:
I weighed 173.2 this morning.

Sun 5/20 - Push Day

Workout: Snap Fitness
(80#DBInc)8,6,70x7,7
(60#DBInc)3x7
(120#Shldr)2x8
(CaptChair)2x10
(190#Fly)10,175x10
(120#Rope)10,9
(Crunch)2x15
(25#CableFly)10,10,8
(Abs)3x12

54 + 6 = 60 mins

Push day today. Started with incline and did 80#DB's for the first 2 sets. Struggled on 6th rep of 2nd set. Dropped to 70#DB's and got 2 sets of 7. Then I raised the angle of incline and got 3x7. A few reps down on incline from before the backpacking trip to Utah and a short layoff, but not bad.  Then I supersetted leg raises in the captain's chair with shoulder press.

Next was a triple-set of chest fly's, rope extensions and crunches, 2 sets each.  Finished up with 3 sets cable fly's and abs.  Solid WO.

Nutrition/Weight:
I weighed 177.0 this morning.

Sat 5/19 - Pull Day

Workout: Snap Fitness
(25#Pullups)3x8
(InvertRow)3x10
(145#PullDn)2x8
(25#Crunch)2x10
(120#SLDL)3x8
(Crunch)3x15
(35#Curl)10,Hx10,30x10
(35#SealRow)3x10
(Band)3x15

60 + 5 = 65 mins

Pull day today.  Started with weighted pull-ups and was fairly pleased with 3x8. Next we did inverted rows - they started real easy but got fairly difficult by the 7th/8th rep each set. Tried to hold at contraction and lower myself slowly last couple of reps each set.  Then we did close grip pulldowns with weighted crunches.  Next was SLDL with crunches. I did SLDL with a barbell and they felt pretty good.  Curls and seal rows were next for 3 sets. Hadn't done seal rows in at least 2.5 years. Good movement. Finished up with band pulls.  Solid pull WO.

Nutrition/Weight:
I weighed 176.8 this morning.

Wed 5/17 - Upper

Workout: Club Fitness
(75#DBInc)8,8,7
(Pullups)3x10
(55#DBShldr)8.7
(135#BOR)2X8
(75#OHTri)2x10
(35#Curl)10,Hx10
(CaptChair)2x10
(15#RDelt)2x10
(20#Crunch)3x10

44+ 6 = 50 mins

Haven't worked out in about 2 weeks since we were backpacking in Canyonlands National Park. Figure it will take me a couple of WO's to get back to where I left off.

Started with incline and pull-up combo. Incline was tough, pull-ups were decent.  Next was shoulder press with bent-over-row. Then triceps, curls and leg raises. Finished up with rear delt fly's and weighted crunches.  Decent WO to start getting back into it.

Nutrition/Weight:
I weighed 175.0 this morning. Still dealing with bloat and weight gain from trip out West.