Workout: Golds
(75#DBInc)3x8
(Pullups)12,12,10
(70#IsoShldr)2x8
(160#SeatRow)2x8
(73#RopeExt)12,10
(70#BarbellCurl)2x10
(115#RDelt)3x10
(CrunchTwist)3x12
(CaptChair)3x10
38 + 10 = 48 mins
Quick WO over work. I definitely could’ve used another day of rest, but want to be able to recover for heavy WO on Saturday so went ahead and did WO today instead of Thursday. Warmed up and did 3 sets leg raises in the Capt. Chair. Then started with DB incline and pull-ups. 75#DB’s definitely felt heavier than they should and that’s when I knew for sure I could’ve used more rest. Pull-ups were good. Next I did iso shoulder press with seated rows. Hadn’t done seated cable rows in a while.
Next I did 2 sets rope extensions with straight barbell curls. My R elbow didn’t hurt as bad as normal. Might be a good sign. Curls were good. Finished up with 3 sets rear delt fly’s and crunch twists. WO called for a set or two of fly’s, but my R shoulder was feeling a bit wonky and I left good enough alone.
Weight:
I weighed 174.2 this morning. Weight was a bit high for a weekday today and I felt bloated. I ate a bunch of cereal late last night to get me up to about maintenance calories to hopefully help with some recovery. Plus, today starts a 10-day diet stretch and this weekend won’t be a normal big refeed weekend so I wanted to start off topped off :)
Wednesday, May 31, 2017
Tuesday, May 30, 2017
Mon 5/29 - Push (Great Incline)
Workout: Snap Fitness
(85#DBInc)9,8,6,80x6
(DBInc)65x8,45x8,35x8
(130#Shldr)3x8
(RevCrunch)3x15
(175#Fly)10,9,8
(CrunchTwist)3x10
(80#OHTri)10,65x12,120RopeX10
(15#LDelt)2x10
63 + 7 = 70 mins
Felt pretty good during warmups, and after getting 12 reps with 80#DB’s on Friday, I really wanted to go heavier. My R shoulder issues make is so difficult to get heavy DB’s into place, but I should really be using 85-90#DB’s at this point because once I get them in place, I can get good reps/sets. Anyway, felt good and went with 85#DB’s and first sets were very good with 9 and 8 reps. 3rd set I’m calling 6, but did a 7th forced rep with assistance from Sarah. Then I dropped to 80#DB’s and did a 4th set. Got 6 reps and did a 7th forced rep with assistance. Then we raised the angle of incline and did a working set plus 2 drop sets with about 15 seconds rest. This isa ton of volume for me and felt really good. Very pleased with the work here.
Then we did machine shoulder press with reverse crunches. Shoulder press was better than I thought it would be. I thought I might have to drop the weight after all the inclinepressing volume. Then we did chest fly’s with crunch twists. Very good. Finished up with some triceps and lateral delt raises. Heavy triceps work is still very painful on myR elbow.
This ends a great series of workouts that went Upper, Long Hike, Pull, Push without a day off. Time for a few days rest.
Weight:
I weighed 174.2 this morning.
(85#DBInc)9,8,6,80x6
(DBInc)65x8,45x8,35x8
(130#Shldr)3x8
(RevCrunch)3x15
(175#Fly)10,9,8
(CrunchTwist)3x10
(80#OHTri)10,65x12,120RopeX10
(15#LDelt)2x10
63 + 7 = 70 mins
Felt pretty good during warmups, and after getting 12 reps with 80#DB’s on Friday, I really wanted to go heavier. My R shoulder issues make is so difficult to get heavy DB’s into place, but I should really be using 85-90#DB’s at this point because once I get them in place, I can get good reps/sets. Anyway, felt good and went with 85#DB’s and first sets were very good with 9 and 8 reps. 3rd set I’m calling 6, but did a 7th forced rep with assistance from Sarah. Then I dropped to 80#DB’s and did a 4th set. Got 6 reps and did a 7th forced rep with assistance. Then we raised the angle of incline and did a working set plus 2 drop sets with about 15 seconds rest. This isa ton of volume for me and felt really good. Very pleased with the work here.
Then we did machine shoulder press with reverse crunches. Shoulder press was better than I thought it would be. I thought I might have to drop the weight after all the inclinepressing volume. Then we did chest fly’s with crunch twists. Very good. Finished up with some triceps and lateral delt raises. Heavy triceps work is still very painful on myR elbow.
This ends a great series of workouts that went Upper, Long Hike, Pull, Push without a day off. Time for a few days rest.
Weight:
I weighed 174.2 this morning.
Monday, May 29, 2017
Sun 5/28 - Pull Day
Workout: Snap Fitness
(175#BOR)3x8,125x12
(10#TTwist)3x10
(175#PullDn)3x8
(CaptChair)3x10
(45#RDelt)2x10
(Curl)40x6,35x7
(Crunch)2x12
(180#CableRow)2x10
(30#Curl)2x10
40 + 5 = 45 mins
Pull day this morning. Started with Bent Over Rows with torture twists. Then pulldowns and leg raises in the Capt. Chair. Then rear delt raises with heavy curls and crunches. Went too heavy on curls. Finished up with standing cable rows and some lighter curls. Good WO. Bent over rows felt really good.
Weight:
I weighed 174.6 this morning after a lot of carbs late in the day after long hike yesterday.
(175#BOR)3x8,125x12
(10#TTwist)3x10
(175#PullDn)3x8
(CaptChair)3x10
(45#RDelt)2x10
(Curl)40x6,35x7
(Crunch)2x12
(180#CableRow)2x10
(30#Curl)2x10
40 + 5 = 45 mins
Pull day this morning. Started with Bent Over Rows with torture twists. Then pulldowns and leg raises in the Capt. Chair. Then rear delt raises with heavy curls and crunches. Went too heavy on curls. Finished up with standing cable rows and some lighter curls. Good WO. Bent over rows felt really good.
Weight:
I weighed 174.6 this morning after a lot of carbs late in the day after long hike yesterday.
Sat 5/27 - Hike - Hemphill Bald Loop, GSMNP 13.5 miles in 5:45 hike time
Woke up early and drove to the Great Smoky Mountain National Park, NC side. Did the Hemphill Bald loop of 13.5 miles. Gorgeous views up at the bald. 2nd half of the hike was difficult. Recent heavy rain turned the trail into a creek coming down the mountain. There's a steep uphill section from mile 9-11.5 that beat us up a bit.
Overall a wonderful hike. We went to Taco Temple in Asheville, NC after. Best tacos. Period.
13.5 miles in 5:45 hike time. Avg 25:45 miles.
Overall a wonderful hike. We went to Taco Temple in Asheville, NC after. Best tacos. Period.
13.5 miles in 5:45 hike time. Avg 25:45 miles.
Fri 5/26 - Upper
Workout: Snap Fitness
(80#DBInc)12,70x10,10
(Pullups)3x10
(50#DBShldr)2x8
(80#DBRow)2x8
(80#OHTri)10,65x15
(35#Inc/HCurl)10/10
(130#RDelt)2x12
(10#TTwist)2x10
(20#ChestRaise)2x10
(Crunch)2x10
43 + 7 = 50 mins
This was going to be a very quick in and out WO Friday evening after work. It wasn’t overly aggressive, but more than I had planned because I was feeling good. Warmups felt good so I decided I’d do one set of incline at 80#’s and drop. Got 12 reps on first set! That might be the most I’ve ever got at this weight. Stuck to plan and dropped weight for 2 more sets. Supersetted incline with pull-ups for 3x10 w/o too much strain. Then we did shoulder press and DB rows. Then over head triceps extensions with incline/hammer curl combo. Heavy triceps work is still very painful. Then we did rear delt fly’s with torture twists (abs) and finished up with chest raises and crunches. Very pleased.
Long hike tomorrow and then WO’s on Sunday/Monday.
Weight:
I weighed 167.6 this morning. Lowest of year/cut I think. Feeling good. Strength still holding very well. Feel like I’m even getting stronger on some lifts.
(80#DBInc)12,70x10,10
(Pullups)3x10
(50#DBShldr)2x8
(80#DBRow)2x8
(80#OHTri)10,65x15
(35#Inc/HCurl)10/10
(130#RDelt)2x12
(10#TTwist)2x10
(20#ChestRaise)2x10
(Crunch)2x10
43 + 7 = 50 mins
This was going to be a very quick in and out WO Friday evening after work. It wasn’t overly aggressive, but more than I had planned because I was feeling good. Warmups felt good so I decided I’d do one set of incline at 80#’s and drop. Got 12 reps on first set! That might be the most I’ve ever got at this weight. Stuck to plan and dropped weight for 2 more sets. Supersetted incline with pull-ups for 3x10 w/o too much strain. Then we did shoulder press and DB rows. Then over head triceps extensions with incline/hammer curl combo. Heavy triceps work is still very painful. Then we did rear delt fly’s with torture twists (abs) and finished up with chest raises and crunches. Very pleased.
Long hike tomorrow and then WO’s on Sunday/Monday.
Weight:
I weighed 167.6 this morning. Lowest of year/cut I think. Feeling good. Strength still holding very well. Feel like I’m even getting stronger on some lifts.
Wednesday, May 24, 2017
Wed 5/24 - Upper
Workout: Golds
(75#DBInc)3x10
(80#DBRow)3x8
(70#IsoShldr)2x8
(#13PullDn)2x8
(73#RopeExt)12,10
(35#Inc/HCurl)10/10
(115#RDeltFly)2x10
(Crunch)20,15,15
(145#Fly)12
42 + 7 = 49 mins
Quick WO over lunch. Started with incline and DB rows. Incline felt good, strong, smooth. A week ago, same basic WO incline at same weight was 10,10,8. So, 3x10 was good. I don’t take these mid-week WO’s in big deficit very close to failure. Hadn’t done DB rows in a long time, felt pretty good. Then I did iso shoulder press 15#’s heavier than last week with pulldowns on the machine at Golds I like so much. Next were rope extensions with incline/hammer curl combo. Finished up with rear delt flys, chest fly’s and crunches. Great activation in abs today. Very nice WO.
Weight:
I weighed 169.2 this morning. Weight is slightly higher this week. Not sure why.
(75#DBInc)3x10
(80#DBRow)3x8
(70#IsoShldr)2x8
(#13PullDn)2x8
(73#RopeExt)12,10
(35#Inc/HCurl)10/10
(115#RDeltFly)2x10
(Crunch)20,15,15
(145#Fly)12
42 + 7 = 49 mins
Quick WO over lunch. Started with incline and DB rows. Incline felt good, strong, smooth. A week ago, same basic WO incline at same weight was 10,10,8. So, 3x10 was good. I don’t take these mid-week WO’s in big deficit very close to failure. Hadn’t done DB rows in a long time, felt pretty good. Then I did iso shoulder press 15#’s heavier than last week with pulldowns on the machine at Golds I like so much. Next were rope extensions with incline/hammer curl combo. Finished up with rear delt flys, chest fly’s and crunches. Great activation in abs today. Very nice WO.
Weight:
I weighed 169.2 this morning. Weight is slightly higher this week. Not sure why.
Monday, May 22, 2017
Sun 5/21 - Upper (heavy) - Very good strength this late in diet
Workout: Snap Fitness
(80#DBInc)11,10,7,65x8,60x9
(220#PullDn)9,8,7,165x10
(135#ShldrPress)3x8
(160#SeatRow)3x8
(80#Skulls)11,8,40x12
(80#EZCurl)2x8,35Hx12
(45#RDelt)2x10
(60#Crunch)2x10
(205#Fly)12,10,130x10
(Crunch)2x15
68 + 10 = 78 mins
Didn’t feel motivated or refreshed this morning like I thought I should after light WO and some food yesterday. I didn’t have great expectations for the hard WO this morning. Started with incline and pulldowns. Incline was great the first 2 sets. Kind of died on the 3rd and got 8 reps with last rep needed an assist. Calling it 7 reps. Then we raised the steepness of the incline and did 2 back-off sets that didn’t feel much like back-off sets :). I went really heavy on pulldowns and worked hard for 3 sets, plus a back-off set. Really pleased with first set of exercises. Good work. I do wish I could go heavier on incline. My R shoulder prevents me from being able to really get heavier DB’s in place without a lot of pain, but ideally I’d be using 85-90#DB’s in the 6-8 rep range, not 80#’s with first two sets of 11,10. Happy I’m still able to do that though.
Then we did machine shoulder press and seated rows. I went heavier than I have on shoulders and got good reps. I don’t like the seated row machine at Snap. Feel like it’s all arms for me. Would’ve rather done BOR, but was a bit worried about lower back with yard work and a lot of bending over yesterday and coming up after today’s WO. Next we did skull crushers for 2 sets, plus a drop set. Killer. That was paired with 2 heavy sets EZ bar curls and a set of hammer curls. Next were rear delts and heavy weighted crunches. Finished up with fly’s for 2 heavy sets and a drop set, and body weight crunches. This is the heaviest I’ve gone on chest fly’s and was very pleased.
Weight:
I weighed 172.6 this morning after big sushi dinner last night. Very pleased right now with weight loss and ability to retain strength. This far into a diet I’ve normally lost pressing strength. I attribute it to slower weight loss due to weekly weekend refeeds, and I have not been overdoing it on volume or frequency. I think I normally tend to grind myself into the ground when I’m dieting, thinking that working harder and as frequently will help. It doesn’t.
(80#DBInc)11,10,7,65x8,60x9
(220#PullDn)9,8,7,165x10
(135#ShldrPress)3x8
(160#SeatRow)3x8
(80#Skulls)11,8,40x12
(80#EZCurl)2x8,35Hx12
(45#RDelt)2x10
(60#Crunch)2x10
(205#Fly)12,10,130x10
(Crunch)2x15
68 + 10 = 78 mins
Didn’t feel motivated or refreshed this morning like I thought I should after light WO and some food yesterday. I didn’t have great expectations for the hard WO this morning. Started with incline and pulldowns. Incline was great the first 2 sets. Kind of died on the 3rd and got 8 reps with last rep needed an assist. Calling it 7 reps. Then we raised the steepness of the incline and did 2 back-off sets that didn’t feel much like back-off sets :). I went really heavy on pulldowns and worked hard for 3 sets, plus a back-off set. Really pleased with first set of exercises. Good work. I do wish I could go heavier on incline. My R shoulder prevents me from being able to really get heavier DB’s in place without a lot of pain, but ideally I’d be using 85-90#DB’s in the 6-8 rep range, not 80#’s with first two sets of 11,10. Happy I’m still able to do that though.
Then we did machine shoulder press and seated rows. I went heavier than I have on shoulders and got good reps. I don’t like the seated row machine at Snap. Feel like it’s all arms for me. Would’ve rather done BOR, but was a bit worried about lower back with yard work and a lot of bending over yesterday and coming up after today’s WO. Next we did skull crushers for 2 sets, plus a drop set. Killer. That was paired with 2 heavy sets EZ bar curls and a set of hammer curls. Next were rear delts and heavy weighted crunches. Finished up with fly’s for 2 heavy sets and a drop set, and body weight crunches. This is the heaviest I’ve gone on chest fly’s and was very pleased.
Weight:
I weighed 172.6 this morning after big sushi dinner last night. Very pleased right now with weight loss and ability to retain strength. This far into a diet I’ve normally lost pressing strength. I attribute it to slower weight loss due to weekly weekend refeeds, and I have not been overdoing it on volume or frequency. I think I normally tend to grind myself into the ground when I’m dieting, thinking that working harder and as frequently will help. It doesn’t.
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