Tue 11/14 - Upper

Workout: Snap Fitness
(65#DBInc)3x10
(145#PullDn)15,14,12
(105#OHP)11,10,8
(200#SeatRow)3x10
(75#OHTri)11,9
(CaptChair)12,10
(60#EZCurl)15,35Hx10
(Crunch)2x15
(30#Fly)2x12
(Band)2x12
(BackExt)2x12

44 + 6 = 50

Lighter day today. Started with incline and pulldown combo. Good controlled reps on incline, slow down, explosive up. AMRAP each set on pulldowns. Next I did OHP in the smith machine and seated rows. I pulled something in my back/rib cage during the 2nd set somehow. Painful in my back up through my neck, but didn't really seem to impact the WO.

Then I did overhead triceps extensions with leg raises in the captains chair. Then curls with crunches. Got a lot of reps on ez bar curls. Finished up with chest fly's, band pulls and back extensions. Good WO.

Nutrition/Weight:
I weighed 174.0 this morning. Still a little bloated from the weekend.

Fri 11/10 - Upper (Good pull-ups and Incline)

Workout: Snap Fitness
(75#DBInc)9,8,7,65x8
(Pullups)4x10
(105#OHP)3x10
(130#SeatRow)3x8
(30#Fly)10,8,25x10
(80#Skulls)8,60x11,10
(35#HCurl)2x10
(25#Crunch)2x12
(130#RDelt)3x10
(Band)2x15
(Crunch)3x12

58 + 7 = 65

Started with incline/pullup combo. Still doing incline raised one notch higher than what I've traditionally done and it's feeling pretty good. I bumped the weight again today, slowly progressing. 3 good sets at 75#'s. Worked REALLY hard for last rep of 3rd set. Dropped to 65#'s for 4th set and they felt heavy. Barely got 8 reps. Very pleased with pullups. I really wanted to get 4x10 (rather than starting higher and dropping reps progressively). The 40th rep was at failure for sure, but I got it. If I keep it up, the pullup birthday challenge is looking pretty good.

Next I did Overhead Press in the smith machine with seated rows. Then I did cable fly's with skull crushers. Started heavier on skulls today and then dropped. Next I did hammer curls with weighted crunches. Finished up with rear delt fly's, band pulls and more crunches. Very good WO.

Nutrition/Weight:
I weighed 171.4 this morning.

Tue 11/7 - Upper

Workout: Snap Fitness
(70#DBInc)10,10,8
(160#PullDn)13,11,10
(105#OHP)2x10
(65#DBRow)2x10
(30#Fly)2x10
(60#Skulls)13,10
(Abs)3x12
(60#EZCurl)10
(Band)2x15

40 + 7 = 47

I was planning on going a bit lighter on incline, but felt pretty good during warmup and went with same weight as last WO. Only 3 sets, but more reps on first 2 sets. I did pulldowns instead of pullups today. My elbows get cranky when I do pullups too often. Worked hard on pulldowns though. Wanted high-ish reps and probably should have lightenend the weight a bit to get sets of 15.

Next I did OHP in the smith machine. Felt really good. Supersetted with DB rows. Then I did cable fly's with skull crushers. Finished up with abs, a set of curls and 2 sets of band pulls for rear delts. Nice WO.

Nutrition/Weight:
I weighed 171.8 this morning.

Sat 11/4 - Upper

Workout: Snap Fitness
(70#DBInc)8,8,8,7
(Pullups)12,12,9,7
(130#Shldr)2x8
(30#Fly)10,10,8
(InvertRow)4x8
(130#Rope)12,10
(35#HCurl)10,60#EZx10
(Band)2x15
(Crunch)4x12

42 + 8 = 50

Started with incline raised 1 level higher than usual again today and bumped up the weight by 5#'s. Good reps, good weight. Supersetted with 4 sets of pullups. Was hoping to get a few more, but fairly pleased with 40 reps in 4 sets. Not looking shabby for pullup challenge on 12/15. Next I did 2 sets shoulder press and 3 sets cable fly's with 4 sets inverted rows. Inverted rows are still a struggle. Doing them after pullups certainly impacts them, but they've been unusually hard. Guess I really haven't been doing enough rowing in a while.

Finished up with combinations of rope extensions, curls, band pulls and crunches.  Good workout. Lot of work in under an hour.

Nutrition/Weight:
I weighed 172.2 this morning.

Wed 11/1 - Upper

Workout: Snap Fitness
(65#DBInc)4x9
(Pullups)15,10
(145#PullDn)2x8
(135#OHP)5,95x10,10
(30#Fly)10,9,25x10,10
(InvertRow)5x8
(60#Skulls)15,10,10
(Abs)3x12
(35#HCurl)2x10
(Band)2x12
(Crunch)2x10

56 + 8 = 64

Started with incline raised 1 level higher than usual. Good controlled paused reps. Felt good on my shoulder and I could go moderately heavy. I'm thinking mixing it up instead of heavy lower incline all the time might help my shoulder. I supersetted incline with 2 sets of pullups (very good) and 2 sets pulldowns. Then I did Overhead Press in the smith machine for 3 sets, 4 sets of fly's supersetted with inverted rows.  Inverted rows have been extremely difficult after pullups lately and I'm hoping it's benefitting overall back/pull strength.  Birthday pullup challenge isn't too far off!

Then I did 3 sets of skull crushers with ab work.  Then hammer curls, band pulls (rear delt) and crunches.  Very solid WO.

Nutrition/Weight:
I weighed 171.0 this morning.

Sun 10/29 - Push Day

Workout: Snap Fitness
(75#DBInc)8,8,7
(50#DBInc)10,10,8
(120#Shldr)2x8
(30#Fly)3x10
(CaptChair)3x10
(120#Rope)2x12
(Crunch)2x15

35 + 10 = 45

Push day. R shoulder still limiting incline significantly. Frustrating, but at least I can still train. It occurred to me today that I haven't been doing my shoulder/bicep tendon stretch in the morning with my stretching routine. Not sure how I've been neglecting that for so long, but it certainly can't be helping. I'm starting it today and will do it every day and hope that improves the situation. Can't hurt.

Nutrition/Weight:
I weighed 175.0 this morning.

Sat 10/28 - Pull Day (Myo-rep pullups X2)

Workout: Snap Fitness
(Pullups)13/3,3,1
(Pullups)9/2,2,2,1
(InvertRow)4x8
(Abs)12,12,10,10
(115#RDelt)15,12,10
(75#EZCurl)8,60x10,30Hx10
(25#BackExt)2x15
(BandPull)2x15

40 + 5 = 45

Pull Day. Two sets of Myo-rep pullups and inverted rows were the bulk of the WO.  Pretty good pull day.

Nutrition/Weight:
I weighed 174.2 this morning.