Workout: Garage Gym
(115#OHP)7,5,105x6,6,5+50x6
(70#DBInc)6,60x8,8,7
(30#IncFly)10,25x10
(35#Crunch)2x12
(30#DBSkulls)14,10
(Crunch)2x15
(15#LDelt)2x12
45 + 10 = 55 mins
Push day started with OHP for 5 sets, plus a drop set after the last set. Good work. Then we did DB incline. I was hoping to stick with 70's, but dropped to 60's after the first set. Then we did incline fly's with weighted crunches. Finished up with dumbbell skull crushers, crunches and lateral raises (thumbs up). Solid push WO.
Nutrition/Weight:
I weighed 173.4 this morning. Surprised my weight was lower than yesterday.
Friday, August 31, 2018
Thu 8/30 - Pull Day
Workout: Garage Gym
(165#BOR)10,10,10,8
(Pullups)11,7,7
(135#Row)2x10
(Abs)2x15
(15#Curl)2x15
(10#SupermanDelt)2x10
(Crunch)2x20
(Band)2x15
41 + 7 = 48 mins
Started with bent over rows for 4 good sets. Really enjoying this exercise. Then we did pull-ups. First set was great and then I hit a wall. Moving quickly today with about 2 mins rest between sets. Then we did 2 sets of "standing" BOR with abs. Essentially, BOR but not off the floor in a more upright position, elbows in tight. Then we did curls, lying face down on the incline, curling with elbows as far forward as possible, superman rear delt fly's and crunches. Finished up with some band pulls.
Nutrition/Weight:
I weighed 173.6 this morning.
(165#BOR)10,10,10,8
(Pullups)11,7,7
(135#Row)2x10
(Abs)2x15
(15#Curl)2x15
(10#SupermanDelt)2x10
(Crunch)2x20
(Band)2x15
41 + 7 = 48 mins
Started with bent over rows for 4 good sets. Really enjoying this exercise. Then we did pull-ups. First set was great and then I hit a wall. Moving quickly today with about 2 mins rest between sets. Then we did 2 sets of "standing" BOR with abs. Essentially, BOR but not off the floor in a more upright position, elbows in tight. Then we did curls, lying face down on the incline, curling with elbows as far forward as possible, superman rear delt fly's and crunches. Finished up with some band pulls.
Nutrition/Weight:
I weighed 173.6 this morning.
Tuesday, August 28, 2018
Tue 8/28 - Upper
Workout: Garage Gym
(165#Inc)8,7,7,5
(Pullups)11,11,9,8
(95#OHP)8,6,6
(135#BOR)3x10
(30#Skulls)12,10
(35#Curl)10,30x10
(Crunch)2x20
(Band)2x15
(20#LDelt)2x10
(Crunch)2x20
51 + 9 = 60 mins
Upper day today. Started with barbell incline and pull-ups. Incline was pretty good. First two sets were clean, last 2 sets I got a slight assist on last rep of both. A few more reps than last WO at this weight. Feel like I'm getting more comfortable with this movement and am better able to push hard reps. Hoping shoulder cooperates. I've been doing more warmup and prehab exercises. Pullups were decent. Next we did overhead press and bent over rows. OHP got hard quickly. I did rows a little more upright today, not off the floor.
Then we did accessory work. DB skulls, curls and crunches, 2 sets each. Then band pulls, lateral delt raises (with thumbs facing UP - better for shoulders) and crunches. Solid WO.
Nutrition/Weight:
I weighed 176.2 this morning. Still carrying some water from lots of carbs while backpacking this weekend. Going to try stay away from so much of a cyclical diet and try to maintain more steady close to maintenance or slightly above.
(165#Inc)8,7,7,5
(Pullups)11,11,9,8
(95#OHP)8,6,6
(135#BOR)3x10
(30#Skulls)12,10
(35#Curl)10,30x10
(Crunch)2x20
(Band)2x15
(20#LDelt)2x10
(Crunch)2x20
51 + 9 = 60 mins
Upper day today. Started with barbell incline and pull-ups. Incline was pretty good. First two sets were clean, last 2 sets I got a slight assist on last rep of both. A few more reps than last WO at this weight. Feel like I'm getting more comfortable with this movement and am better able to push hard reps. Hoping shoulder cooperates. I've been doing more warmup and prehab exercises. Pullups were decent. Next we did overhead press and bent over rows. OHP got hard quickly. I did rows a little more upright today, not off the floor.
Then we did accessory work. DB skulls, curls and crunches, 2 sets each. Then band pulls, lateral delt raises (with thumbs facing UP - better for shoulders) and crunches. Solid WO.
Nutrition/Weight:
I weighed 176.2 this morning. Still carrying some water from lots of carbs while backpacking this weekend. Going to try stay away from so much of a cyclical diet and try to maintain more steady close to maintenance or slightly above.
Sat/Sun 8/25-26 - Backpacking in the Great Smoky Mountain National Park
Saturday, 8/25/18
Since Salem is at the trainer this weekend, we decided to go to the GSMNP for some backpacking. We camped at site #50 near Smokemont on Saturday and hiked a loop course around there. This is the first time we've hiked in the lower elevations in the Smoky's. The hike started at ~2,500 feet and climbed to a little over 5,100, then back down. About 15-16 miles. Nice campsite along the stream. We sat on a log and soaked our feet in the cold water after the hike and before eating dinner. This is the first time we didn't worry about filtering water. I'm writing this on Tuesday and feeling good, so I guess we're in the clear.
Sunday, 8/26/18
Sunday we drove to Alum Cave trailhead and hiked up to Mt. LeConte and Myrtle Point. This hike started at around 3,500 feet and topped out over 6,600 feet. Love this hike. Pretty views along the way and Mt. LeConte is just really neat. The llamas were up at the lodge today which is always neat to see. We ate lunch at Myrtle Point and took in the views, but it was a bit buggy so we didn't linger too long. Plus, we still had a 4 hour drive home and it was getting late. About 12 miles, plus the 2 miles from campsite #50 to Smokemont campground where the car was parked made it a 14 mile day and about a 30 mile weekend. Getting in shape for the October trip.
Best part of the weekend, aside from spending good quality unplugged time with Sarah, was the bear cub sighting. On the way up to Alum Cave trailhead we passed 2 cubs and a momma bear. One of the cubs was at the edge of a brush line near the road eating berries. We pulled over and watched for about 5 minutes and got some good video. Really cute and neat experience. Mom and other cub stayed up in the deep brush.
Since Salem is at the trainer this weekend, we decided to go to the GSMNP for some backpacking. We camped at site #50 near Smokemont on Saturday and hiked a loop course around there. This is the first time we've hiked in the lower elevations in the Smoky's. The hike started at ~2,500 feet and climbed to a little over 5,100, then back down. About 15-16 miles. Nice campsite along the stream. We sat on a log and soaked our feet in the cold water after the hike and before eating dinner. This is the first time we didn't worry about filtering water. I'm writing this on Tuesday and feeling good, so I guess we're in the clear.
Sunday, 8/26/18
Sunday we drove to Alum Cave trailhead and hiked up to Mt. LeConte and Myrtle Point. This hike started at around 3,500 feet and topped out over 6,600 feet. Love this hike. Pretty views along the way and Mt. LeConte is just really neat. The llamas were up at the lodge today which is always neat to see. We ate lunch at Myrtle Point and took in the views, but it was a bit buggy so we didn't linger too long. Plus, we still had a 4 hour drive home and it was getting late. About 12 miles, plus the 2 miles from campsite #50 to Smokemont campground where the car was parked made it a 14 mile day and about a 30 mile weekend. Getting in shape for the October trip.
Best part of the weekend, aside from spending good quality unplugged time with Sarah, was the bear cub sighting. On the way up to Alum Cave trailhead we passed 2 cubs and a momma bear. One of the cubs was at the edge of a brush line near the road eating berries. We pulled over and watched for about 5 minutes and got some good video. Really cute and neat experience. Mom and other cub stayed up in the deep brush.
Friday, August 24, 2018
Fri 8/24 - Pull Day
Workout: Garage Gym
(155#BOR)4x10
(Pullups)3x7
(135#StandingRow)3x10
(25#Crunch)3x12
(Band)3x15
(30#Curl)2x10
39 + 6 = 45 mins
Pull day with row focus. Started with bent over rows for 4 sets. Really felt activation in my back today. Worked hard. Explosive up and tried to control to the ground. Then I did pull-ups. I was planning on getting good sets of 8 controlled reps. After rows, 3x7 was all I could muster. Then I did standing rows. I took 20#'s off the bar and did rows in a more upright position. First set didn't feel good. Second set, better. Third set, started feeling the movement really well. I supersetted weighted crunches with these. Finished up with band pulls and 2 sets of curls. Back is going to be fatigued later and tomorrow.
Nutrition/Weight:
I weighed 176.4 this morning.
(155#BOR)4x10
(Pullups)3x7
(135#StandingRow)3x10
(25#Crunch)3x12
(Band)3x15
(30#Curl)2x10
39 + 6 = 45 mins
Pull day with row focus. Started with bent over rows for 4 sets. Really felt activation in my back today. Worked hard. Explosive up and tried to control to the ground. Then I did pull-ups. I was planning on getting good sets of 8 controlled reps. After rows, 3x7 was all I could muster. Then I did standing rows. I took 20#'s off the bar and did rows in a more upright position. First set didn't feel good. Second set, better. Third set, started feeling the movement really well. I supersetted weighted crunches with these. Finished up with band pulls and 2 sets of curls. Back is going to be fatigued later and tomorrow.
Nutrition/Weight:
I weighed 176.4 this morning.
Thursday, August 23, 2018
Thu 8/23 - Push Day
Workout: Garage Gym
(115#OHP)6,105x6,95x7,7,6
(70#DBInc)7,60x9,7,7
(20#IncFly)2x10
(35#Crunch)2x10
(30#Skulls)15,12
(Crunch)2x15
(20#LDelt)2x10
41 + 6 = 47 mins
Push day. Started with OHP this morning. Started at a heavy weight for me and dropped weight to keep in same rep range. First 2 heavier sets bothered my R shoulder a bit, but I think it was a combination of weight and not being warmed up enough. I was working out solo this morning, so I did DB incline rather than barbell. Probably a good idea to not hit a steady diet of barbell pressing anyway until I see how my shoulder handles it. Started at 70 and dropped. 4 good sets. 9 good sets of pressing. That's more volume than normal - good. Then I did incline fly's with weighted crunches. Finished up with a combination of triceps, crunches and lateral raises. Good WO.
Beautiful morning. Nice a cool in the upper 60's. I'm ready for Fall!
Nutrition/Weight:
I weighed 174.0 this morning.
(115#OHP)6,105x6,95x7,7,6
(70#DBInc)7,60x9,7,7
(20#IncFly)2x10
(35#Crunch)2x10
(30#Skulls)15,12
(Crunch)2x15
(20#LDelt)2x10
41 + 6 = 47 mins
Push day. Started with OHP this morning. Started at a heavy weight for me and dropped weight to keep in same rep range. First 2 heavier sets bothered my R shoulder a bit, but I think it was a combination of weight and not being warmed up enough. I was working out solo this morning, so I did DB incline rather than barbell. Probably a good idea to not hit a steady diet of barbell pressing anyway until I see how my shoulder handles it. Started at 70 and dropped. 4 good sets. 9 good sets of pressing. That's more volume than normal - good. Then I did incline fly's with weighted crunches. Finished up with a combination of triceps, crunches and lateral raises. Good WO.
Beautiful morning. Nice a cool in the upper 60's. I'm ready for Fall!
Nutrition/Weight:
I weighed 174.0 this morning.
Wednesday, August 22, 2018
Tue 8/21 - Pull Day
Workout: Garage Gym
(25#Pullups)8,7,7,BWx8
(155#BOR)8,8,135x10,10
(BandPull)3x15
(35#Curl)12,8,30Hx10
(25#Crunch)3x12
38 + 6 = 44 mins
Pull day started with weighted pull-ups. These were a struggle. Was hoping to get at least sets of 8 across. 3 weighted sets and 1 body weight set. Then we did bent over rows for 4 sets. Finished up with a combination of band pulls, curls and weighted crunches.
Nutrition/Weight:
I weighed 177.0 this morning. Weight will likely drop this week, but I'm trying to eat at around maintenance and see if I can add some strength over the next few months.
(25#Pullups)8,7,7,BWx8
(155#BOR)8,8,135x10,10
(BandPull)3x15
(35#Curl)12,8,30Hx10
(25#Crunch)3x12
38 + 6 = 44 mins
Pull day started with weighted pull-ups. These were a struggle. Was hoping to get at least sets of 8 across. 3 weighted sets and 1 body weight set. Then we did bent over rows for 4 sets. Finished up with a combination of band pulls, curls and weighted crunches.
Nutrition/Weight:
I weighed 177.0 this morning. Weight will likely drop this week, but I'm trying to eat at around maintenance and see if I can add some strength over the next few months.
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