Workout: LA Fitness
(65#DBShldr)8,7,7 - Great!
(135#BOR)3x10
(8PlLegPress)3x12
(CaptChair)11,10,10
(65#Inc)3x8
(180#PullDn)3x8
(85#LegCurl)3x12
(10#Crunch)3x10/10
(65#RopeExt)2x12
(10#RDelt)2x12
(75#UprightRow)2x12
(85#LDelt)2x10
59 + 10 w/u = 69mins
Awesome shoulder press, 3 more reps than last WO (which I felt was really good too). I supersetted shoulder press with BOR's. Not real heavy, but strict form. Felt good. Then supresetted leg press w/ 8 plates for sets of 12 with leg raises in the Capt. chair. 25mins
Incline was OK. R shoulder/pec still real problematic, so just did 3 sets of 8 paused reps. Supersetted with pulldowns. Then I supersetted leg curls with crunches. 21/46mins
Supersetted rope extensions with rear delt raises. Then Supersetted upright rows with lateral delt raises. 13/59mins
Excellent WO. Need to do something more than leg curls for ham/glute work. Something like SLDL's or DB swings.
Nutrition:
I weighed 185.6 this morning.
Saturday, February 28, 2015
Wednesday, February 25, 2015
Wed 2/25 - Upper (light)
Workout: Work Gym
(45#DBShldr)3x12
(50#SealRow)3x10
(HangLegRaise)3x10
(55#Inc)10,10,12 - Paused partials
(75#DBRow)3x10
(15#LDelt)15,13
(30#HCurl)2x10
(70#UprightRow)2x10
32 + 5 w/u = 37 mins
Wanted to hit the gym and do something light and quick. I got the quick part down, but with short rests during this WO, the weights probably weren't as light as they should've been assuming I WO again tomorrow, hitting same muscle groups 3 days in a row. Maybe I'll take tomorrow off and WO Fri/Sun. Saturday is out.
Anyway, triple-setted shoulder press, seal rows and hanging leg raises. Press and rows felt really good, especially in light of yesterday's WO. Leg raises sucked. Kills my elbows and forearms. Need an alternative lower ab solution. 14mins
Incline and DB rows were good. On incline, I paused each rep and ony went about 4/5 of the way to lockout, keeping constant tesnion on pecs. So, while the weight was light, I felt great activation in my pecs. DB rows felt heavy on short rests. 11/25mins.
Finished up the WO with 2 sets of lateral delts, hammer curls and upright rows, done essentially as a circuit w/ no rest. 7/32 mins. That's a heck of a WO in under 40 mins including warmup.
Nutrition:
I weighed 184.0 this morning.
(45#DBShldr)3x12
(50#SealRow)3x10
(HangLegRaise)3x10
(55#Inc)10,10,12 - Paused partials
(75#DBRow)3x10
(15#LDelt)15,13
(30#HCurl)2x10
(70#UprightRow)2x10
32 + 5 w/u = 37 mins
Wanted to hit the gym and do something light and quick. I got the quick part down, but with short rests during this WO, the weights probably weren't as light as they should've been assuming I WO again tomorrow, hitting same muscle groups 3 days in a row. Maybe I'll take tomorrow off and WO Fri/Sun. Saturday is out.
Anyway, triple-setted shoulder press, seal rows and hanging leg raises. Press and rows felt really good, especially in light of yesterday's WO. Leg raises sucked. Kills my elbows and forearms. Need an alternative lower ab solution. 14mins
Incline and DB rows were good. On incline, I paused each rep and ony went about 4/5 of the way to lockout, keeping constant tesnion on pecs. So, while the weight was light, I felt great activation in my pecs. DB rows felt heavy on short rests. 11/25mins.
Finished up the WO with 2 sets of lateral delts, hammer curls and upright rows, done essentially as a circuit w/ no rest. 7/32 mins. That's a heck of a WO in under 40 mins including warmup.
Nutrition:
I weighed 184.0 this morning.
Tuesday, February 24, 2015
Tue 2/24 - Stripped Down Full Body
Workout: Work Gym
(65#DBShldr)7,6,6 - Very good
(175#SmBOR)3x8
(200#LegPress)3x15
(65#Inc)10,10,9
(150#PullDn)3x8
(85#LegCurl)2x15
(10#CrunchTwist)2x15
(Dips)2x12
(58#PushDn)12,10
42 + 8 w/u = 50mins
Didn't have a lot of time and won't have time for a WO tomorrow so I did a stripped down full body WO. I started first group with DB shoulder press and bumped up weight to 65#DB's. Was pleased with 7,6,6 for reps. Supersetted with smith BOR's where I bumped the weight from previous WO's also and no cheat reps. Finished first group with leg press. (19mins)
Started group 2 with a superset of incline and pulldowns. Incline wasn't heavy, but all paused reps. For legs in the 2nd group I just did leg curls. (34mins)
Accessory work were crunch twists, dips and pushdowns. Awesome WO. Some good work in a short time. (42mins)
Nutrition:
I weighed 184.2 this morning.
(65#DBShldr)7,6,6 - Very good
(175#SmBOR)3x8
(200#LegPress)3x15
(65#Inc)10,10,9
(150#PullDn)3x8
(85#LegCurl)2x15
(10#CrunchTwist)2x15
(Dips)2x12
(58#PushDn)12,10
42 + 8 w/u = 50mins
Didn't have a lot of time and won't have time for a WO tomorrow so I did a stripped down full body WO. I started first group with DB shoulder press and bumped up weight to 65#DB's. Was pleased with 7,6,6 for reps. Supersetted with smith BOR's where I bumped the weight from previous WO's also and no cheat reps. Finished first group with leg press. (19mins)
Started group 2 with a superset of incline and pulldowns. Incline wasn't heavy, but all paused reps. For legs in the 2nd group I just did leg curls. (34mins)
Accessory work were crunch twists, dips and pushdowns. Awesome WO. Some good work in a short time. (42mins)
Nutrition:
I weighed 184.2 this morning.
Sunday, February 22, 2015
Sun 2/22 - Upper
Workout: LA Fitness
(75#Inc)8,8,8,65x10
(55#SealRow)10,9,9,9
(CaptChair)10,10,10,9
(50#IsoShldr)4x10
(65#BBCurl)2x10,30#x12
(58#SeatRow)3x10
(CrunchTwist)23,15,15
(145#PullDn)2x10
(80#LDelt)3x10
(65#RopeExt)12,10,9
(10#RDelt)3x10
78 + 11 w/u = 89 mins
Sarah and I went to the gym this morning after a day off during snow storm. Started with incline and this was my 3rd upper WO of the week so I went a little lighter. I mistakenly thought this was going to be easy and did paused reps. First set of 8 was tough on my R shoulder. I continued the next 2 sets paused and controlled, but didn't pause each rep quite as long as first set. Did one back off long paused set. We supersetted seal rows and leg raises. I did seal rows on the incline bench today because I tweaked my back the other day, and these are easier on the back when chest supported.
Next we did shoulder press on the iso-lateral machine. The twist today was that we did them "backwards" facing the seat. The setup on this machine if used conventionally is really more of an incline press. When done facing the seat, they really focus on the shoulders. Supersetted these with curls. I did 2 sets of barbell curls (fist time doing these in perhaps 4 months) and a set of hammer curls. Barbell curls were hard on my elbows/forearms.
Next we did seated cable rows supersetted with crunches. My abs died after the first set of these. We then supersetted pulldowns and rear delts, then finished the WO with some triceps and rear delt work. Really good WO.
Nutrition:
I weighed 184.0 this morning.
(75#Inc)8,8,8,65x10
(55#SealRow)10,9,9,9
(CaptChair)10,10,10,9
(50#IsoShldr)4x10
(65#BBCurl)2x10,30#x12
(58#SeatRow)3x10
(CrunchTwist)23,15,15
(145#PullDn)2x10
(80#LDelt)3x10
(65#RopeExt)12,10,9
(10#RDelt)3x10
78 + 11 w/u = 89 mins
Sarah and I went to the gym this morning after a day off during snow storm. Started with incline and this was my 3rd upper WO of the week so I went a little lighter. I mistakenly thought this was going to be easy and did paused reps. First set of 8 was tough on my R shoulder. I continued the next 2 sets paused and controlled, but didn't pause each rep quite as long as first set. Did one back off long paused set. We supersetted seal rows and leg raises. I did seal rows on the incline bench today because I tweaked my back the other day, and these are easier on the back when chest supported.
Next we did shoulder press on the iso-lateral machine. The twist today was that we did them "backwards" facing the seat. The setup on this machine if used conventionally is really more of an incline press. When done facing the seat, they really focus on the shoulders. Supersetted these with curls. I did 2 sets of barbell curls (fist time doing these in perhaps 4 months) and a set of hammer curls. Barbell curls were hard on my elbows/forearms.
Next we did seated cable rows supersetted with crunches. My abs died after the first set of these. We then supersetted pulldowns and rear delts, then finished the WO with some triceps and rear delt work. Really good WO.
Nutrition:
I weighed 184.0 this morning.
Friday, February 20, 2015
Fri 2/20 - Upper
Workout: LA Fitness
(60#DBShldr)11,9,7,45x10 Good
(135#BOR)4x10
(60#Inc)3x8
(60#SealRow)11,10
(58#UprightRow)12,11
(58#Rope)2x10
(10#RDelt)2x10
(190#Fly)2x10
(10#CrunchTwist)22,20
51 + 10 w/u = 61 mins
Shoulder press was good. First set was great, 2nd set good, 3rd set ok. Just started fading w/ the R shoulder. Probably pushed a bit too hard on first set. Dropped to 45#'s for a 4th set of paused reps. I supersetted these with barbell BOR, which I hadn't done in a while. Good controlled reps. Next was incline. R shoulder was bothersome so I kept each set to 8 reps. I was going to superset w/ pullups but I did one and it bothered my elbows so I just bagged that idea and moved on.
I supersetted seal rows and upright rows, then rope pushdowns and rear delt fly's. Finished up with fly's and crunches. Last set of fly's was really tough on my R shoulder/pec. Decent WO.
Nutrition:
I weighed 186.0 this morning.
(60#DBShldr)11,9,7,45x10 Good
(135#BOR)4x10
(60#Inc)3x8
(60#SealRow)11,10
(58#UprightRow)12,11
(58#Rope)2x10
(10#RDelt)2x10
(190#Fly)2x10
(10#CrunchTwist)22,20
51 + 10 w/u = 61 mins
Shoulder press was good. First set was great, 2nd set good, 3rd set ok. Just started fading w/ the R shoulder. Probably pushed a bit too hard on first set. Dropped to 45#'s for a 4th set of paused reps. I supersetted these with barbell BOR, which I hadn't done in a while. Good controlled reps. Next was incline. R shoulder was bothersome so I kept each set to 8 reps. I was going to superset w/ pullups but I did one and it bothered my elbows so I just bagged that idea and moved on.
I supersetted seal rows and upright rows, then rope pushdowns and rear delt fly's. Finished up with fly's and crunches. Last set of fly's was really tough on my R shoulder/pec. Decent WO.
Nutrition:
I weighed 186.0 this morning.
Wednesday, February 18, 2015
Tue 2/17 - Upper
Workout: LA Fitness
(80#Inc)10,8,8 - Good
(165#SeatRow)10,10,8
(CaptChair)3x11
(45#ISoShldr)3x10
(30#HammerCurl)3x10
(190#PullDn)8,8,130x12
(10#CrunchTwist)20,18,16
(65#PushDn)2x12
(15#RDelt)2x10
54 + 8 w/u = 62 mins
Sarah had a snow day so we were able to get over to the gym during lunch. Incline was good. Kept the 80's real controlled. Shoulder felt good most of the 3 sets. We were only doing 3 working sets of most things today (instead of 4 on some movements) to keep the WO to about an hour. I noticed that my shoulder felt much better throughout the WO. Pretty sure this is where I need to keep volume for a while. That 4th set, especially with the heavier weights, gets to be too much and I end up grinding out reps I probably shouldn't which is really hard on an already messed up shoulder. Anyway, was pleased with incline effort and how my shoulder felt.
Supersetted seated row and leg raises in the capt. chair. We did iso shoulder machine rather than DB shoulder press (easier on shoulders). We supersetted curls with them. Then we supersetted pulldowns with crunches. 190 proved to be a little too heavy today, so I dropped weight for more volume (and better form) on last set. Finished up with some quick triceps and rear delt work. Great WO in an hour!
Nutrition:
I weighed 183.6 this morning. I was up over 186 over the weekend.
(80#Inc)10,8,8 - Good
(165#SeatRow)10,10,8
(CaptChair)3x11
(45#ISoShldr)3x10
(30#HammerCurl)3x10
(190#PullDn)8,8,130x12
(10#CrunchTwist)20,18,16
(65#PushDn)2x12
(15#RDelt)2x10
54 + 8 w/u = 62 mins
Sarah had a snow day so we were able to get over to the gym during lunch. Incline was good. Kept the 80's real controlled. Shoulder felt good most of the 3 sets. We were only doing 3 working sets of most things today (instead of 4 on some movements) to keep the WO to about an hour. I noticed that my shoulder felt much better throughout the WO. Pretty sure this is where I need to keep volume for a while. That 4th set, especially with the heavier weights, gets to be too much and I end up grinding out reps I probably shouldn't which is really hard on an already messed up shoulder. Anyway, was pleased with incline effort and how my shoulder felt.
Supersetted seated row and leg raises in the capt. chair. We did iso shoulder machine rather than DB shoulder press (easier on shoulders). We supersetted curls with them. Then we supersetted pulldowns with crunches. 190 proved to be a little too heavy today, so I dropped weight for more volume (and better form) on last set. Finished up with some quick triceps and rear delt work. Great WO in an hour!
Nutrition:
I weighed 183.6 this morning. I was up over 186 over the weekend.
Sun-Mon, 2/15-16 - Rest days and Kitchen Painting
Took a couple days off because Sarah and I finally took on the kitchen improvement project we'd been wanting to do. It was freezing in the single digits a lot of the weekend with highs in the teens, so it was a good weekend to stay inside and tackle this project.
The plan was to make chalk paint by mixing latex paint, plaster of paris and water and use that so we could distress the cabinets a bit to give them an antique look. After about 4 coats of chalk paint and some additional research about finishing the cabinets over the chalk paint, we discovered that a lot of people had significant issues with finishes over the chalk paint. We were planning on using a wood wax, but that takes several coats and needs to be re-applied every couple of months. Ummm, NO, not happening. Polyurethane...difficult and messy. Another NO. So, in the end, we painted over the 4 coats of chalk paint with straight latex.
We were disappointed at first, and wasted a LOT of time (a full day probably) with the chalk paint, but the finished cabinets look great. We also replaced all the hardware, including the hinges that needed new holes drilled to secure. My forearms were killing me after all the sanding, painting and screwing in all the hinges.
Here are some before, during and after pics. Oh, and it turns out Sarah and I work well together and didn't want to kill each other. Often. :)
The plan was to make chalk paint by mixing latex paint, plaster of paris and water and use that so we could distress the cabinets a bit to give them an antique look. After about 4 coats of chalk paint and some additional research about finishing the cabinets over the chalk paint, we discovered that a lot of people had significant issues with finishes over the chalk paint. We were planning on using a wood wax, but that takes several coats and needs to be re-applied every couple of months. Ummm, NO, not happening. Polyurethane...difficult and messy. Another NO. So, in the end, we painted over the 4 coats of chalk paint with straight latex.
We were disappointed at first, and wasted a LOT of time (a full day probably) with the chalk paint, but the finished cabinets look great. We also replaced all the hardware, including the hinges that needed new holes drilled to secure. My forearms were killing me after all the sanding, painting and screwing in all the hinges.
Here are some before, during and after pics. Oh, and it turns out Sarah and I work well together and didn't want to kill each other. Often. :)
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