Workout: (Fitness First)
(225#RDL)3x8,275#x8 great
(LegPress)4platesx15,6platesx12,12,12 good
(185#SLDL)3x10 very good
(70#Shrug)3x10
(70#Crunch)25/+10,10,10
(BallPike)3x12
(Dips)3x12
56mins
Wasn't sure if I felt up for a WO today, but it ended up being really good. RDL wasn't super heavy, but good reps with 225 and great reps with 275. I wanted to do another set of 275, but 2 people were waiting for the cage and 4 sets really was probably more than enough.
I moved up to 6 plates after 1st set of leg press and they felt good. I supersetted with SLDL and bumped up the weight and they felt really good. I used straps for the last 2 sets because grip was becoming an issue (like last WO). I used straps on shrugs as well and they were better today because I could concentrate on traps instead of holding onto the DB's.
Crunch/Ball pike combo was good again and thinking I might have to bump up weight on crunches again. I decided to do a couple sets of dips to finish the WO and 3 sets of 12 were good. I warmed up for 5mins on the treadmill and cooled down with 15 for a total of 20 mins. I hate the treadmill.
Nutrition:
I weighed 185.4 this morning.
Sunday, December 30, 2012
Friday, December 28, 2012
Fri 12/28 - GBR Upper
Workout: (Iron Bound Gym)
(75#DBIncline)7,7,7,5,50#x10 good
(135#Bench)10,10,11
(90#T-Bar)8,8,70#x10 good
(45#IsoLatShldr)4x12 great!
(30#IncFly)2x12
(70#OHTriExt)10,10,9 bump in #'s
(85#RearDelt)12,10,10
(25#LatDelt)2x10
(30#HammerCurl)12,10
55mins
DB Incline was good, but lost 2 reps on last set. Added 50#x10 set, which felt good but I think affected the # of reps on bench. T-bar row was good, but elbows were bothering me so I decreased weight for last set. Held and squeezed at contraction for lighter set which felt really good. I only did 1 back exercise because my back has been kind of sore from hitting it frequently with back on upper days and heavy dead lifts.
Iso lateral shoulders were great. Need to increase weight here. Incline flye's were good and probably need to bump up to 35#'s here. 65# DB's weren't available for OH tri extensions, so I did 70#'s. I've been wanting to bump weight up on these for a while and didn't have a choice today and these were good.
I hit delts and 2 sets of curls and called it a day. I was a little disappointed I didn't get 4x7 on incline, but still good chest work today. Fairly happy with the WO overall.
Nutrition:
Feeling like a fat pig. Thank goodness I leaned out a bit before coming down to Williamsburg for the week of Christmas. Going to have to get back on the horse right away when I get home.
(75#DBIncline)7,7,7,5,50#x10 good
(135#Bench)10,10,11
(90#T-Bar)8,8,70#x10 good
(45#IsoLatShldr)4x12 great!
(30#IncFly)2x12
(70#OHTriExt)10,10,9 bump in #'s
(85#RearDelt)12,10,10
(25#LatDelt)2x10
(30#HammerCurl)12,10
55mins
DB Incline was good, but lost 2 reps on last set. Added 50#x10 set, which felt good but I think affected the # of reps on bench. T-bar row was good, but elbows were bothering me so I decreased weight for last set. Held and squeezed at contraction for lighter set which felt really good. I only did 1 back exercise because my back has been kind of sore from hitting it frequently with back on upper days and heavy dead lifts.
Iso lateral shoulders were great. Need to increase weight here. Incline flye's were good and probably need to bump up to 35#'s here. 65# DB's weren't available for OH tri extensions, so I did 70#'s. I've been wanting to bump weight up on these for a while and didn't have a choice today and these were good.
I hit delts and 2 sets of curls and called it a day. I was a little disappointed I didn't get 4x7 on incline, but still good chest work today. Fairly happy with the WO overall.
Nutrition:
Feeling like a fat pig. Thank goodness I leaned out a bit before coming down to Williamsburg for the week of Christmas. Going to have to get back on the horse right away when I get home.
Thu 12/27 - Christmas Town Cardio?
Had a great outing to Christmas Town and Busch Gardens with my kids, mom and Tara and her kids. Spent 5 hours walking around and riding rides. It was cold, but a great time!
Wednesday, December 26, 2012
Wed 12/26 - Lower
Workout: (Iron Bound Gym)
(RDL)225x8,275x6,6,6,300x2 PR!
(LegPress)4platesx15,15,15,6platesx15 Good
(135#SLDL)3x15, 185#x10 Grip dead
(70#Shrug)3x10
(70#Crunch)30/+10,10,10
(BallPike)3x12 good
(Dips)2x12
52mins
Started with 225#'s for dead lifts, then got 3 good sets at 275#'s. This didn't feel too heavy so I added a 10# disk to each side. I did the math and realized I was at 295#'s, so I added a 2.5# on each side for an even 300#'s. I wanted to get 3-4 reps with this weight, but only got 2. I think I could have done 2 more reps, but my grip was failing and I couldn't hold the weight. Still a great RDL session.
Leg Press and SLDL were a superset with leg press feeling pretty good, so I added 2 plates for the last set. 135#'s was too light for SLDL so I added weight on the last set there as well. I need to start with more than 135 from now on here. My grip was pretty dead by the end of SLDL and became more problematic during shrugs. Going to have to work on grip strenght (been saying that for a while though, and haven't done it yet).
The weighted crunch/swiss ball pike combo seems to be working well for abs. Finished the WO with 2 sets of dips. Good lower WO. I wonder when my knees are going to be ready for squats again. Until that time, I'll have to work on leg press. Very happy with RDL today. Just wish my grip wasn't failing. Next time I'm feeling energetic, I'll have to bump up the weight sooner.
Misc:
Went to the indoor shooting range with Gregg, Hayden, Eric, Griffin, Kane. Shot the new Glock 22. Liked it.
(RDL)225x8,275x6,6,6,300x2 PR!
(LegPress)4platesx15,15,15,6platesx15 Good
(135#SLDL)3x15, 185#x10 Grip dead
(70#Shrug)3x10
(70#Crunch)30/+10,10,10
(BallPike)3x12 good
(Dips)2x12
52mins
Started with 225#'s for dead lifts, then got 3 good sets at 275#'s. This didn't feel too heavy so I added a 10# disk to each side. I did the math and realized I was at 295#'s, so I added a 2.5# on each side for an even 300#'s. I wanted to get 3-4 reps with this weight, but only got 2. I think I could have done 2 more reps, but my grip was failing and I couldn't hold the weight. Still a great RDL session.
Leg Press and SLDL were a superset with leg press feeling pretty good, so I added 2 plates for the last set. 135#'s was too light for SLDL so I added weight on the last set there as well. I need to start with more than 135 from now on here. My grip was pretty dead by the end of SLDL and became more problematic during shrugs. Going to have to work on grip strenght (been saying that for a while though, and haven't done it yet).
The weighted crunch/swiss ball pike combo seems to be working well for abs. Finished the WO with 2 sets of dips. Good lower WO. I wonder when my knees are going to be ready for squats again. Until that time, I'll have to work on leg press. Very happy with RDL today. Just wish my grip wasn't failing. Next time I'm feeling energetic, I'll have to bump up the weight sooner.
Misc:
Went to the indoor shooting range with Gregg, Hayden, Eric, Griffin, Kane. Shot the new Glock 22. Liked it.
Tue 12/25 - Christmas Cardio
Cardio:
Walked 20 mins to Tara's for brunch.
Walked 40 mins home from Tara's after brunch.
Great Christmas with my kids, Mom, Cranny, Tara and her gang. Beautiful day in Williamsburg. They had snow (White Christmas) in Leesburg/NOVA. In the afternoon I took the boys to an outdoor range (Chickahominy WMA) and we shot the AR. They really like it.
Walked 20 mins to Tara's for brunch.
Walked 40 mins home from Tara's after brunch.
Great Christmas with my kids, Mom, Cranny, Tara and her gang. Beautiful day in Williamsburg. They had snow (White Christmas) in Leesburg/NOVA. In the afternoon I took the boys to an outdoor range (Chickahominy WMA) and we shot the AR. They really like it.
Mon 12/24 - GBR upper
Workout: (Iron Bound Gym)
(135#Incline)10,10,8,60#DBx10 (4)
(135#BOR)4x9
(135#Bench)3x12
(80#T-BarRow)3x8
(45#IsoLatShldr)3x11 very good
(30#IncFly)2x10
(65#OHTriExt)10,10,11
(25#Lat/RearDelt)3x8/10
(30#HammerCurl)2x10
(TortureTwist)30/+10,10,10
(TriPushDown)x20,15
55mins
Workout out at Iron Bound Gym in Williamsburg. It was busy and had to wait for the incline and got 3 sets. Others were waiting so I did the last set with DB's. BOR was good and did 9 reps/set rather than 8. Bench was pretty good. T-bar rows felt heavy after BOR.
Iso lateral shoulder press was really good, as were OH tri extensions. I used 25#'s for lateral and delts and did them as a triple superset with OH tri extensions. I did some curls again today and I'll try to do a few sets every other workout or so as long as they don't hurt my elbows too much. I finished with some ab work and was picking up my stuff by the triceps pushdown machine so I decided to do 2 quick "burnout sets". They felt good.
Good WO, but I was frustrated with having to wait for the incline and then having 3 guys waiting for me to finish my sets.
Cardio:
I walked for close to an hour (55 mins) with Mom in the afternoon.
Nutrition:
Not going to bother tracking it while in Williamsburg. I'll just try to make sure I'm getting adequate protein and not worry too much about the rest until I get back home.
(135#Incline)10,10,8,60#DBx10 (4)
(135#BOR)4x9
(135#Bench)3x12
(80#T-BarRow)3x8
(45#IsoLatShldr)3x11 very good
(30#IncFly)2x10
(65#OHTriExt)10,10,11
(25#Lat/RearDelt)3x8/10
(30#HammerCurl)2x10
(TortureTwist)30/+10,10,10
(TriPushDown)x20,15
55mins
Workout out at Iron Bound Gym in Williamsburg. It was busy and had to wait for the incline and got 3 sets. Others were waiting so I did the last set with DB's. BOR was good and did 9 reps/set rather than 8. Bench was pretty good. T-bar rows felt heavy after BOR.
Iso lateral shoulder press was really good, as were OH tri extensions. I used 25#'s for lateral and delts and did them as a triple superset with OH tri extensions. I did some curls again today and I'll try to do a few sets every other workout or so as long as they don't hurt my elbows too much. I finished with some ab work and was picking up my stuff by the triceps pushdown machine so I decided to do 2 quick "burnout sets". They felt good.
Good WO, but I was frustrated with having to wait for the incline and then having 3 guys waiting for me to finish my sets.
Cardio:
I walked for close to an hour (55 mins) with Mom in the afternoon.
Nutrition:
Not going to bother tracking it while in Williamsburg. I'll just try to make sure I'm getting adequate protein and not worry too much about the rest until I get back home.
Saturday, December 22, 2012
Sat 12/22 - GBR Upper
Workout: (at Fitness First)
(75#DBIncline)4x7 awesome. PR!
(135#BOR)4x8
(135#Bench)12,12,14 great!
(80#IsoLatRow)3x12 Love 'em
(45#IsoLatShldr)13,10,10
(30#InclineFly)2x10
(60#OHTriExt)3x10 hard
(25#LateralDelt)2x8
(25#RearDelt)2x10
47mins
This was the 3rd upper WO this week, so wasn't sure how I'd be feeling. DB incline was great. First time I've gottne 4x7 w/ 75#DB's. Bent over rows were OK. I'd like to bump the weight here, but it's easy to cheat on these so I've been sticking with 135. Flat bench was very good today. Better than last WO where I hit a wall. Got 14 on the last set and wasn't grinding too hard for that. Should probably up the weight. I'm loving this IsoLateral row machine. I can really feel it working my back. Gotta bump the weight to 90#'s next time.
Per last WO, I used 45#'s on the IsoLat shoulder press machine today. Still figuring out the weight, hence the erratic reps. Works the shoudlers well. Incline flyes were OK - bothered my elbows a bit. OH tri extensions were OK. Would still like to be bumping the weight on these because I've been stuck on 65# DB's for a while, but tri's are pretty wiped after all the pushing. I did the tri extensions, lateral (bumped to 25#DB's here) and rear delts as a triple super set because I was running short on time.
Great WO! Very happy with incline and bench and this was at the end of the week (3rd upper WO) and I've been cutting all week and worked out fasted. Very pleased with the progress during a cut.
Nutrition:
I weighed 177.4 this morning. Time for some increased calories today. Treated myself to PeiWei and a couple pieces of fruit.
(75#DBIncline)4x7 awesome. PR!
(135#BOR)4x8
(135#Bench)12,12,14 great!
(80#IsoLatRow)3x12 Love 'em
(45#IsoLatShldr)13,10,10
(30#InclineFly)2x10
(60#OHTriExt)3x10 hard
(25#LateralDelt)2x8
(25#RearDelt)2x10
47mins
This was the 3rd upper WO this week, so wasn't sure how I'd be feeling. DB incline was great. First time I've gottne 4x7 w/ 75#DB's. Bent over rows were OK. I'd like to bump the weight here, but it's easy to cheat on these so I've been sticking with 135. Flat bench was very good today. Better than last WO where I hit a wall. Got 14 on the last set and wasn't grinding too hard for that. Should probably up the weight. I'm loving this IsoLateral row machine. I can really feel it working my back. Gotta bump the weight to 90#'s next time.
Per last WO, I used 45#'s on the IsoLat shoulder press machine today. Still figuring out the weight, hence the erratic reps. Works the shoudlers well. Incline flyes were OK - bothered my elbows a bit. OH tri extensions were OK. Would still like to be bumping the weight on these because I've been stuck on 65# DB's for a while, but tri's are pretty wiped after all the pushing. I did the tri extensions, lateral (bumped to 25#DB's here) and rear delts as a triple super set because I was running short on time.
Great WO! Very happy with incline and bench and this was at the end of the week (3rd upper WO) and I've been cutting all week and worked out fasted. Very pleased with the progress during a cut.
Nutrition:
I weighed 177.4 this morning. Time for some increased calories today. Treated myself to PeiWei and a couple pieces of fruit.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 216 | 239 | 46 | 2,213 |
| Calories | 862 | 957 | 418 | 2,236 | |
| Percent | 39% | 43% | 19% | ` |
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