Wed 11/27 - FB Circuit

Workout: (IronBound)

(25#DBSquatPress)4x20

(35#DBBench)4x20

(55#T-Bar)4x20

(LegRaise)4x20

(PullDown)4x20

(50#UprightRow)4x20

(RussianTwist)4x25

(25#Chest/IncFly)4x20

(35/50#KettleBellSwing)4x20

(Plank)1min,1min,1.5min,1.5min

(70#OHTri)11,8

(PushDown)10,10,10/+6,6,6

75 mins for circuites + 7 mins of tri work at the end. 82 mins total.

Worked out at IronBound today with Sarah. We did a the FB circuit above. Each circuit took about 17 minutes and we rested a couple minutes between each circuit. I started too heavy w/ 50#'s and inner legs are really sore. Overall a really good WO. Not a lot of rest and we kept moving from exercise to exercise w/o much down time.

Nutrition:

No scale and not worrying too much about nutrition other than getting enough protein.

Tue 11/26 - Push Day

Monday (11/25) was a rest day.

Workout: (Golds)
(95#OHP)5x8+60sec
(65#DBInc)8,8,8,11 Good
(155#DecCGBP)8,8,8,8,10 Very good
(75#Skulls)3x10
(25#LatDelt)3x10
(30#RDelt)3x8
(150#PushDn)10
(50#Rope)4x12
(35#IncFly)3x10
(75#RDeltFly)15/+5,5,5
63 + 14 w/u + 0 c/d = 77 mins

OHP was fairly good, but sets of 8 are still not easy. Frustrating. Held weight at extension for 60 secs after last set.(13mins). Incline was good. 65# DB's felt fairly light (as they should). Worked for the 11th rep on last set.(11mins). Did both these exercises starting each set strictly at 2 mins. Close grip decline was great today. Tri's are progressing. 5 sets and got 10 reps on last set. Time to bump weight again soon. I did ask for a spot on the last set, but didn't need it.(11/33mins).

I had DB bench writting in next, but for some reason wanted to try a few sets of barbell bench. I just had 135#'s on and it KILLED my R shoulder. Felt like something was going to tear out between chest and shoulder. Stopped at 6 reps. Not good. Incline fly's were next up, but I moved them back in the WO to give my chest/shoulder some time to rest. I did scull crushers/tri extensions next. I haven't done these in a few weeks, but they were good. Tells me tri's are getting stronger here too. I combo'd lateral delt raises with these, and they were really good.(10/45mins).

Next I did pushdowns and "heavy" rear delt flys w/ DB's. Before heading over to the rear delt fly machine, I did 3 sets of incline fly's. I thought they would hurt my pec/shoulder, but they seemed OK, so instead of 1 or 2 sets, I did 3. Finished up w/ a myo-rep set of rear delt fly's and called it a day. No ab work at the gym because I did some ab work at home this morning when I woke up.  Good WO. Nothing real heavy, intentionally, but real good work.

Nutrition:
I weighed 174.2 this morning. Came down nicely from Sunday.

Sun 11/24 - Pull Day (w/ Sarah)

Workout: (LA Fitness w/ Sarah)
Workout: (LA Fitness)
(Pulldown)4x8
(IsoRow)2x12
(SeatRow)8,8,12
(185#SLDL)8,8,10,10
(65#BBCurl)3x12
(10#RDelt)3x12
(RevGripPull)4x10
(30#IncCurl)3x10
(Abs)3x12
(Plank)4mins
72 + 10 w/u + 0 c/d = 82 mins

Sarah worked out w/ me again today and we went to LA Fitness on a free pass. Really enjoyed working out w/ Sarah again. I'm thinking about joining LA Fitness. Nice gym and a couple dollars cheaper a month than Golds. It also has a pool, nicer locker room, better equipment.

Today was pull day and weights on the machines is pretty much irrelevant, so didn't bother tracking that or time of WO other than basic duration. Nothing really stands out to write about. It was good to do SLDL again. Sarah kinda struggled w/ this movement at first and I realized today that I'm really not a good trainer. I have a hard time explaining how to do the movements well. But, I had fun w/ her and I think she liked it as well.  I did hit a plank at the end of the WO and after doing some abs. I held it for 4 minutes w/o too much effort. I haven't done a plank in at least 8-10 months, so it felt good to hold it that long. I could really feel it in my abs, but now I remember why I don't do a lot of them....they take a long time if I do a couple of them.

Nutrition:
I weighed 178.8 this morning. Whoa! All that cereal at midnight didn't help!

Sat 11/23 - Push Day (w/ Sarah)

Workout: (Golds w/ Sarah)
Workout: (Golds)
(95#OHP)9,9,9,7
(65#DBInc)8,8,8,10
(70#OHTri)12,12,12
(195#Crunch)12,10,10
(KneeCrunch)30,25,25
(60#DBBench)2x12
(35#IncFly)2x10
(155#DecCGBP)8,9,9,9
(T-Twist)20,16,14
(PushDn)150x10,60x12,12,12
(25#LatDelt)2x10
(20#LatDelt)2x10
70 + 10 w/u + 0 c/d = 80 mins

Sarah came to the gym with me this morning and worked out w/ me. It was a real nice change and I enjoyed it a lot. Not a ton to say about the WO. Still during
deload so weights weren't real heavy, but still surprised how weak OHP is. I did bump up incline by 5 pounds today. Didn't really track WO time.

Nutrition:I weighed 174.2 this morning and ate a lot the rest of the day. Had 4 bowls of cereal at midnight before hopping into bed. Bad idea.

Fri 11/22 - 3.25 Mile Run

Cardio:
Ran 3.25 miles in about  35 minutes. Really slow and knees killed me the entire time. Had to stop at about 2.5 miles to "stretch" my right knee.  Terrible run.

Nutrition:
I weighed 175.0. 2,190 cals.

Thu 11/21 - Push

Workout: (Golds)
(OHP)95x10,105x8,6,95x8,8
(60#DBInc)4x9
(155#DecCGBP)10,8,8,8,8
(60#DBBench)2x10
(35#IncFly)2x10
(25#LatDelt)2x10
(70#OHTri)9,7
(20#LatDelt)2x12
(150#PushDn)1x10
(50#RopePushDn)4x12
57 + 8 w/u + 0 c/d = 65 mins

I started with OHP as I will next cycle (though I may alternate OHP and Incline every other WO). 95#'s felt OK, so I bumped up to 105. I shouldn't have. Did 2 sets there and dropped back down for 2 more sets. Really weak here and needs lots of work. I thought this would be MUCH easier by doing it as my first movement today. This is supposed to be a sub-maximal runup. It was not. Good work, but not the intent of the WO today.(12mins). I was planning on working up to 70#DB's for incline, but 60 was OK for today.(11/23mins). Decline was great and I did 5 sets. Love it.(14/37mins).

Bench was OK, but really bothered my R shoulder again.(4/41mins). Incline fly's felt great and I did heavier lateral delts w/ these and did lighter sets later.(6/47mins). Overhead tri's felt heavy. Not progressing here at all, but I think that's because of doing them after close grip bench. Lighter delt work with these.(5/52mins). Finished up w/ 1 heavy set of pushdowns followed by 4-5 sets of lighter rope pushdowns.(5/57mins).

Good WO. Not submaximal enough on OHP, but I'll try to do better next WO. Really pleased w/ close grip bench.

Nutrtion:
I weighed 175.0 this morning. Can't explain why weight has been creeping up since Monday.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	216	365	25	2,543
	Calories	863	1459	224	2,546
	Percent	34%	57%	9%	`

Wed 11/20 - Pull Day

Workout: (Sprint Large Gym)
(185#SmBOR)5x7
(Pullups)3x10
(70#Curl)3x10
(25#RearDelt)3x10
(125#RevGripPull)4x10
(30#IncCurl)3x10
(50#RDeltFly)3x10
(100#Crunch)3x10
(KneeCrunch)3x20
53 + 10 w/u + 8 c/d = 71 mins

2nd WO of the deload week. I'm really not good at these. It's hard to take it easy even though I know I need rest time to recover from the last intense training block.  During this deload, I'll start working into the routine I'll try to progress on for the next training block.  All that really means for me right now is that I'll be focusing on a row (e.g. bent over row) as my first main pull movement and overhead press for my first main push movement.

So, today I started with "heavy" (for me) bent over rows in the smith machine. I used more of a bent over stance that what I'd been using. These felt great today so I did 5 sets instead of 4. I think I'll try to keep these in the 6-7 rep range and just try to progress next block.I did these with on strict 2 minute intervals.(10mins). Pullups were good, but could feel it in my elbow on the last set. I should've stopped at 8, but I'm too damn stubborn to do that.(7/17mins).

Barbell curls and rear delt's were good.(9/26mins). Reverse grip pulldowns felt heavy, but good.(8/34mins). Incline curls felt great today for some reason. I wanted to do a 4th set, but I'm supposed to be taking it easy here (and I'm not doing a good job of it). Rear delt fly's were
good.(10/44mins).  Finished up w/ some abs. Haven't done a lot of ab work recently because it's been bothering my lower back. Man, could I tell. How quickly we lose strength and muscle endurance in a fairly short period of time.(9/53mins).

Nutrition:
I weighed 174.6 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	214	328	38	2,505
	Calories	854	1312	346	2,512
	Percent	34%	52%	14%	`