Gym: Garage Gym
(165#Incline)5,5,5,5,7+125x10,9P
(135#Squat)3x10
(95#OHP)10,7,7,75x8
(25#Fly)2x10
(Crunch)2x12
(BandExt)12,10,9
(Superman)3x12
26 + 41 + 6 = 73 mins
Push day. Started with incline, but reduced weight by about 10% since I failed 180#'s twice. I'll try ramping back up, but diet will start soon and progress will not last long. Felt good for 5 sets, then did 2 drop sets of paused reps. Then we did squats for 3 sets. Next we did OHP and I bumped the weight from what I've been doing. I figured I'd do 1 set and drop weight, but it went really well so I stuck with it for 2 more sets, plus a drop set. Next we did fly's and abs. Finished up with band extensions and supermans. Very nice WO.
Nutrition/Weight:
I weighed 196.4 this morning. Had all you can eat sushi. Going to be heavy tomorrow.
Tuesday, April 16, 2019
Thursday, April 11, 2019
Wed 4/10 - Full Body
Gym: Garage Gym
(115#Squat)3x10
(135#Incline)8,115x10,10P
(185#DeadLift)3x8
(Pullups)10,6,6
(BandExt)2x15
(35#Curl)9,30x10
(Superman)2x10
44 + 6 = 50 mins
Mid-week full body WO. Nothing heavy today. Started with squats for 3 sets. Right knee bothering me during warmup and we almost just skipped them. Knee felt a bit better as I widened my stance a bit and as I got more warmed up. Knees still just being really temperamental. Next we did incline. First set at 135#'s felt heavier than I wanted for an easy/light day. Right shoulder bothering me since last weekend. 2 weeks ago, I did 3x10 paused reps easy. I think I'm just not recovering from hard WO's. I haven't been dieting hard, but also eating at a deficit during the week. Dropped weight after the first set, felt better, but this should have felt REALLY light and it didn't. Next we did 3 sets of deadlifts that felt good. Then pullups. First good set, then dropped reps. Finished up with band extensions for triceps, curls and superman. Decent WO.
Nutrition/Weight:
I weighed 195.4 this morning.
(115#Squat)3x10
(135#Incline)8,115x10,10P
(185#DeadLift)3x8
(Pullups)10,6,6
(BandExt)2x15
(35#Curl)9,30x10
(Superman)2x10
44 + 6 = 50 mins
Mid-week full body WO. Nothing heavy today. Started with squats for 3 sets. Right knee bothering me during warmup and we almost just skipped them. Knee felt a bit better as I widened my stance a bit and as I got more warmed up. Knees still just being really temperamental. Next we did incline. First set at 135#'s felt heavier than I wanted for an easy/light day. Right shoulder bothering me since last weekend. 2 weeks ago, I did 3x10 paused reps easy. I think I'm just not recovering from hard WO's. I haven't been dieting hard, but also eating at a deficit during the week. Dropped weight after the first set, felt better, but this should have felt REALLY light and it didn't. Next we did 3 sets of deadlifts that felt good. Then pullups. First good set, then dropped reps. Finished up with band extensions for triceps, curls and superman. Decent WO.
Nutrition/Weight:
I weighed 195.4 this morning.
Tuesday, April 9, 2019
Sun 4/7 - Pull Day
Gym: Garage Gym
(235#DeadLift)5,5,5,5,10
(135#BOR)4x10
(Pullups)8,5,5
(BandRow)3x12
(LegRaise)3x10
(35#Curl)12,30Hx12
(FacePull)2x12
(Superman)2x12
53 + 5 = 58 mins
Pull day. Started with deadlift. Lower back felt fatigued at first, but got warmed up and felt good. Got 10 reps on last set, working hard though. Then we did bent over rows for 4 sets. Working harder. Pullups were a bitch. Ouch. Then we did seated rows with the bands with leg raises. Finished up with curls, face pulls and superman (for lower back). Very solid WO.
Nutrition/Weight:
I weighed 194.0 this morning.
(235#DeadLift)5,5,5,5,10
(135#BOR)4x10
(Pullups)8,5,5
(BandRow)3x12
(LegRaise)3x10
(35#Curl)12,30Hx12
(FacePull)2x12
(Superman)2x12
53 + 5 = 58 mins
Pull day. Started with deadlift. Lower back felt fatigued at first, but got warmed up and felt good. Got 10 reps on last set, working hard though. Then we did bent over rows for 4 sets. Working harder. Pullups were a bitch. Ouch. Then we did seated rows with the bands with leg raises. Finished up with curls, face pulls and superman (for lower back). Very solid WO.
Nutrition/Weight:
I weighed 194.0 this morning.
Sat 4/6 - Push Day
Gym: Garage Gym
(180#Incline5,4,165x5,5,5,125x10,9P
(125#Squat)3x10+75x5P
(60#DBShldr)9,5,50x8,40x8
(25#Fly)9,20x12
(45#Crunch)2x10
(125#RGBP)7,6
(BandExt)3x9
(Crunch)3x12
26 + 48 + 8 = 82 mins
Push day. Started with incline hoping to improve by 1 rep and get 5x5 this week. I think I knew on my 2nd or 3rd warmup set that it wasn't going to happen. Warmups felt heavy, like work. I put 180 on anyway and got 5 the first set, but the 5th rep was slow. Second set, I got 4 and was done. Dropped weight and got 5's and then did 2 good back off sets. Not happy with the result, but I worked as hard as I could. I either wasn't recovered from the last 2 WO's and/or I've dropped weight this week and I may just be at the end of my progression and weight gain for this run. I'll have to decide if I give 180 another shot this week, or if I drop weight 10% and run back up over a few weeks. Next we warmed up for squats and did 3 sets plus a paused set. Paused reps are tough for me because of my knee issues, but I liked doing them.
Next we did shoulder press. Great first set, then died on the 2nd. Reduced weight for the 3rd set and did a drop set with short rest. Then we did fly's and crunches. Then we did reverse grip bench press. 2nd set really bothered my R shoulder. Gotta keep an eye on that. Finished up with band extensions and crunches. Solid WO.
Nutrition/Weight:
I weighed 193.0 this morning.
(180#Incline5,4,165x5,5,5,125x10,9P
(125#Squat)3x10+75x5P
(60#DBShldr)9,5,50x8,40x8
(25#Fly)9,20x12
(45#Crunch)2x10
(125#RGBP)7,6
(BandExt)3x9
(Crunch)3x12
26 + 48 + 8 = 82 mins
Push day. Started with incline hoping to improve by 1 rep and get 5x5 this week. I think I knew on my 2nd or 3rd warmup set that it wasn't going to happen. Warmups felt heavy, like work. I put 180 on anyway and got 5 the first set, but the 5th rep was slow. Second set, I got 4 and was done. Dropped weight and got 5's and then did 2 good back off sets. Not happy with the result, but I worked as hard as I could. I either wasn't recovered from the last 2 WO's and/or I've dropped weight this week and I may just be at the end of my progression and weight gain for this run. I'll have to decide if I give 180 another shot this week, or if I drop weight 10% and run back up over a few weeks. Next we warmed up for squats and did 3 sets plus a paused set. Paused reps are tough for me because of my knee issues, but I liked doing them.
Next we did shoulder press. Great first set, then died on the 2nd. Reduced weight for the 3rd set and did a drop set with short rest. Then we did fly's and crunches. Then we did reverse grip bench press. 2nd set really bothered my R shoulder. Gotta keep an eye on that. Finished up with band extensions and crunches. Solid WO.
Nutrition/Weight:
I weighed 193.0 this morning.
Thursday, April 4, 2019
Wed 4/3 - Full Body
Gym: Garage Gym
(115#Squat)3x10
(60#DBInc)10,8,8
(185#DeadLift)3x8
(85#OHP)3x8
(70#T-BarRow)2x12
(BandTri)2x10
(35#IncCurl)10,30Hx10
(Crunch)2x12
44 + 6 = 50 mins
Full body evening workout. Started with squats for 3 sets. Knees felt decent. Next we did DB incline. Less reps than normal the last couple of WO's. I wanted to make sure I took it easy, and I think I was still feeling the press WO from the weekend. Next we superseded deadlift and overhead press. Both were good. We took fairly long breaks between sets because there were about 15 deer in our side yard and Salem was dying to get close to them so we walked her closer to them on the leash. Next we did t-bar rows with triceps extensions using the EliteFTS bands. Finished up with curls and crunches. Love these full body WO's.
Nutrition/Weight:
I weighed 194.4 this morning.
(115#Squat)3x10
(60#DBInc)10,8,8
(185#DeadLift)3x8
(85#OHP)3x8
(70#T-BarRow)2x12
(BandTri)2x10
(35#IncCurl)10,30Hx10
(Crunch)2x12
44 + 6 = 50 mins
Full body evening workout. Started with squats for 3 sets. Knees felt decent. Next we did DB incline. Less reps than normal the last couple of WO's. I wanted to make sure I took it easy, and I think I was still feeling the press WO from the weekend. Next we superseded deadlift and overhead press. Both were good. We took fairly long breaks between sets because there were about 15 deer in our side yard and Salem was dying to get close to them so we walked her closer to them on the leash. Next we did t-bar rows with triceps extensions using the EliteFTS bands. Finished up with curls and crunches. Love these full body WO's.
Nutrition/Weight:
I weighed 194.4 this morning.
Tuesday, April 2, 2019
Sun 3/31 - Pull Day
Gym: Garage Gym
(225#DeadLift)5,5,5,5,7
(135#BOR)4x10
(Pullups)6,6+7,8B
(70#DBRow)10,60x10
(Crunch)2x10
(35#Curl)8,25x10/10
(15#RDelt)10,10x15
44 + 6 = 50 mins
Pull day. Started with DeadLift for 5x5. Felt pretty good so I did 7 on last set. Next we did bent over rows. We've been doing T-bar rows and this was a good change. We did 2 sets standing with a bend and 2 sets off the floor. Off the floor felt harder, but it may have been at least partially because they were the last 2 sets. Either way, we need to do these more often. Then we did pull-ups. Ouch. These were hard. My weight + 3rd movement made them really hard. We did 2 body weight sets and then 2 sets with band assist. Next were DB rows and crunches for 2 sets. Started with 70#DB's and dropped to 60's. Finished up with curls and crunches. Good WO, felt beat up from yesterday's WO.
Nutrition/Weight:
I weighed 195.2 this morning.
(225#DeadLift)5,5,5,5,7
(135#BOR)4x10
(Pullups)6,6+7,8B
(70#DBRow)10,60x10
(Crunch)2x10
(35#Curl)8,25x10/10
(15#RDelt)10,10x15
44 + 6 = 50 mins
Pull day. Started with DeadLift for 5x5. Felt pretty good so I did 7 on last set. Next we did bent over rows. We've been doing T-bar rows and this was a good change. We did 2 sets standing with a bend and 2 sets off the floor. Off the floor felt harder, but it may have been at least partially because they were the last 2 sets. Either way, we need to do these more often. Then we did pull-ups. Ouch. These were hard. My weight + 3rd movement made them really hard. We did 2 body weight sets and then 2 sets with band assist. Next were DB rows and crunches for 2 sets. Started with 70#DB's and dropped to 60's. Finished up with curls and crunches. Good WO, felt beat up from yesterday's WO.
Nutrition/Weight:
I weighed 195.2 this morning.
Sat 3/30 - Push Day
Garage Gym
(180#Incline)5,5,5,5,4+135x8,7P
(105#Squat)3x10+3holds
(60#DBShldr)8,5,50x6,45x8
(25#Fly)10,20x15
(45#Crunch)2x10
(105#RGBP)10,125x6
(80#Skull/Press)8/8,70x9/9
(Crunch)2x12
(BandExt)10,7
26 + 52 + 15 = 93 mins
Push day. Started with incline and bumped the weight by 5#'s from last WO since I still hit 5x5. I got 5,5,5,5,4 with this weight and was very pleased with the effort. I barely got the 4th rep on the last set, so I wasn't that close to 5x5, but happy with the progression. I'll hit this weight again this weekend. Knees are FINALLY starting to feel a bit better so we did light squat for 3 sets and then got into deep squat position and did holds of about 20 seconds.
Next we did shoulder press. First set with 60#'s felt good, died on the 2nd. Reduced weight the next 2 sets. Then we did incline fly's with heavy crunches. Next we did 2 sets of Revers Grip Bench Press for triceps. Started a bit too light, felt pretty good. Flat pressing still bothers my shoulder though, even reverse and close grip. Next we did skull/presses with crunches. Finished up with band extensions with our new bands from EliteFTS. Similar to rope extensions, but with the heavy bands. Great WO. Very pleased.
Nutrition/Weight:
I weighed 192.8 this morning. Down from 200#'s on Monday.
(180#Incline)5,5,5,5,4+135x8,7P
(105#Squat)3x10+3holds
(60#DBShldr)8,5,50x6,45x8
(25#Fly)10,20x15
(45#Crunch)2x10
(105#RGBP)10,125x6
(80#Skull/Press)8/8,70x9/9
(Crunch)2x12
(BandExt)10,7
26 + 52 + 15 = 93 mins
Push day. Started with incline and bumped the weight by 5#'s from last WO since I still hit 5x5. I got 5,5,5,5,4 with this weight and was very pleased with the effort. I barely got the 4th rep on the last set, so I wasn't that close to 5x5, but happy with the progression. I'll hit this weight again this weekend. Knees are FINALLY starting to feel a bit better so we did light squat for 3 sets and then got into deep squat position and did holds of about 20 seconds.
Next we did shoulder press. First set with 60#'s felt good, died on the 2nd. Reduced weight the next 2 sets. Then we did incline fly's with heavy crunches. Next we did 2 sets of Revers Grip Bench Press for triceps. Started a bit too light, felt pretty good. Flat pressing still bothers my shoulder though, even reverse and close grip. Next we did skull/presses with crunches. Finished up with band extensions with our new bands from EliteFTS. Similar to rope extensions, but with the heavy bands. Great WO. Very pleased.
Nutrition/Weight:
I weighed 192.8 this morning. Down from 200#'s on Monday.
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