Gym: Garage Gym
(60#DBInc)12,11,11
(Pullups)10,7,6
(85#OHP)10,7,8
(90#T-Bar)3x10
(35#Skulls)2x10
(35#Curl)2x10
(Crunch)2x10
32 + 6 = 38 mins
Evening workout after work. Upper body only today. Knees still really bothering me. Started with DB incline and pull-up combo. Pull-ups felt better doing them first today. Then we did overhead press with T-bar rows. Finished up with curls, tri's and crunches. Just getting some work in.
Nutrition/Weight:
I weighed 194.8 this morning. That's down from 200.0 on Monday morning. The last time I weighed 200#'s was November 19, 2011. I made the commitment to put on weight this winter to try to add some muscle and strength. I'm pleased with the progress I've made, but now it's time to reel things back in from a diet and nutrition standpoint. I'm not "fat", but don't like feeling this heavy. It will be interesting to see how my body responds to diet and how much strength I can maintain.
Thursday, March 28, 2019
Monday, March 25, 2019
Sun 3/24 - Pull Day
Gym: Garage Gym
(105#T-Bar)4x10
(Pullups)7,6,10B
(60#DBRow)2x10
(60#SLDL)3x10
(35#Curl)10,25Hx15
(15#RDelt)2x10
(Crunch)2x10
38 + 4 = 42 mins
Drove home from Leesburg, VA, unpacked and decided to get a WO in this afternoon. Started with T-Bar rows for 4 sets. Then we did pull-ups. Weight is really heavy after a week away. We did 2 regular sets and 1 sets with bands assistance. Next we did 2 sets DB rows. Then 3 sets of dumbbell SLDL. We finished up with a triple set of curls, rear delt DB raises and crunches. Felt good to get some work in after sitting/driving all day.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
(105#T-Bar)4x10
(Pullups)7,6,10B
(60#DBRow)2x10
(60#SLDL)3x10
(35#Curl)10,25Hx15
(15#RDelt)2x10
(Crunch)2x10
38 + 4 = 42 mins
Drove home from Leesburg, VA, unpacked and decided to get a WO in this afternoon. Started with T-Bar rows for 4 sets. Then we did pull-ups. Weight is really heavy after a week away. We did 2 regular sets and 1 sets with bands assistance. Next we did 2 sets DB rows. Then 3 sets of dumbbell SLDL. We finished up with a triple set of curls, rear delt DB raises and crunches. Felt good to get some work in after sitting/driving all day.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
Sat 3/23 - Push Day (Ida Lee)
Gym: Ida Lee
(175#Incline)5,5,5,5,5+130x10,9P
(LegPress)3x10
(60#DBShldr)8,5,50x6,40x8
(25#IncFly)2x10
(45#Crunch)2x10
(73#RopeExt)11,68x8,58x8
(Crunch)2x10
(RevGripBP)10,9
66 + 8 = 74 mins
Push day at Ida Lee. Started with incline and got 5x5. Problem is, someone came over to us to talk about the NCAA wrestling tournament and I got an extra 20-30 seconds before the 5th set. I really think I would've been able to get it without the rest, but I can't be sure. Then we did 2 back-off sets of paused reps. Felt really good about incline. My knees were killing me from sitting at NCAA's in tight quarters for 2 days so we just did some light leg press. Then we did dumbbell shoulder press. First set felt really good, but then I faded and dropped weight for the last 2 sets.
Next we did incline fly's and weighted crunches. Next were rope extensions and crunches. Finished up with some reverse grip bench press. We hadn't done these in a LONG time. Felt good. Really good WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
(175#Incline)5,5,5,5,5+130x10,9P
(LegPress)3x10
(60#DBShldr)8,5,50x6,40x8
(25#IncFly)2x10
(45#Crunch)2x10
(73#RopeExt)11,68x8,58x8
(Crunch)2x10
(RevGripBP)10,9
66 + 8 = 74 mins
Push day at Ida Lee. Started with incline and got 5x5. Problem is, someone came over to us to talk about the NCAA wrestling tournament and I got an extra 20-30 seconds before the 5th set. I really think I would've been able to get it without the rest, but I can't be sure. Then we did 2 back-off sets of paused reps. Felt really good about incline. My knees were killing me from sitting at NCAA's in tight quarters for 2 days so we just did some light leg press. Then we did dumbbell shoulder press. First set felt really good, but then I faded and dropped weight for the last 2 sets.
Next we did incline fly's and weighted crunches. Next were rope extensions and crunches. Finished up with some reverse grip bench press. We hadn't done these in a LONG time. Felt good. Really good WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
Wed 3/20 - Upper Body (Ida Lee)
Gym: Ida Lee
(135#Incline)3x10P
(160#PullDn)3x10
(95#OHP)6,7,8
(140#SeatRow)3x8
(73#RopeExt)11,8
(35#Curl)11,25Hx11
(Abs)3x10
(100#RDeltFly)2x10
41 + 6 = 47 mins
Mid-day workout at Ida Lee. Started with incline and pulldown combo. Incline was paused reps, felt good. Next we did overhead press and seated rows. Then we did rope extension, curls and abs. Finished up with rear delt fly's. Good workout in short time. We both had meetings to get back to.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
(135#Incline)3x10P
(160#PullDn)3x10
(95#OHP)6,7,8
(140#SeatRow)3x8
(73#RopeExt)11,8
(35#Curl)11,25Hx11
(Abs)3x10
(100#RDeltFly)2x10
41 + 6 = 47 mins
Mid-day workout at Ida Lee. Started with incline and pulldown combo. Incline was paused reps, felt good. Next we did overhead press and seated rows. Then we did rope extension, curls and abs. Finished up with rear delt fly's. Good workout in short time. We both had meetings to get back to.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
Wednesday, March 20, 2019
Sun 3/17 - Pull Day (Ida Lee)
Gym: Ida Lee Gym - Leesburg, VA
(205#SLDL)4x8
(140#SeatRow)4x8+100x10
(160#PullDn)8,8,120x4x10
(60#DBRow)2x10,50x10
(35#IncCurl)8,25Hx12
(40#Crunch)2x10
(15#RDelt)2x10
(40#Crunch)2x10
64 + 6 = 70 mins
Started with SLDL for 4 sets. Grip became an issue late in sets and moved to mixed grip. Felt good. Then we took advantage of pull machines that we don't have in the garage gym. We did seated rows, then a bunch of pulldowns with wide grip and close grip. Then we did 3 sets DB rows. Next were curls and weighted crunches. Finished up with rear delt fly's and more heavy crunches. Back was WORKED. Good WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
(205#SLDL)4x8
(140#SeatRow)4x8+100x10
(160#PullDn)8,8,120x4x10
(60#DBRow)2x10,50x10
(35#IncCurl)8,25Hx12
(40#Crunch)2x10
(15#RDelt)2x10
(40#Crunch)2x10
64 + 6 = 70 mins
Started with SLDL for 4 sets. Grip became an issue late in sets and moved to mixed grip. Felt good. Then we took advantage of pull machines that we don't have in the garage gym. We did seated rows, then a bunch of pulldowns with wide grip and close grip. Then we did 3 sets DB rows. Next were curls and weighted crunches. Finished up with rear delt fly's and more heavy crunches. Back was WORKED. Good WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
Sat 3/16 - Push (Ida Lee)
Gym: Ida Lee in Leesburg, VA
(175#Incline)5,5,5,5,4+130x9,7P
(LegPress)6Platesx4x19
(60#DBShldr)8,6,55x5,35x10
(25#Fly)10,20x12
(35#Crunch)2x10
(73#RopeExt)8,65x8,58x10,8
(Crunch)3x15
64 + 6 = 70 mins
Morning workout at Ida Lee gym in Leesburg. Started with incline bumped up 5#'s from last weekend. Failed progression. Got 4 reps on 5th set and didn't try a 5th. Wasn't going to happen. Pleased with this effort though. Will try again next weekend. Then we did leg press instead of squats. Felt this much more in my legs. Then we did shoulder press for 4 sets. Then fly's with weighted crunches for 2 sets each. Finished up with rope extensions (triceps) and more crunches. Very solid WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
(175#Incline)5,5,5,5,4+130x9,7P
(LegPress)6Platesx4x19
(60#DBShldr)8,6,55x5,35x10
(25#Fly)10,20x12
(35#Crunch)2x10
(73#RopeExt)8,65x8,58x10,8
(Crunch)3x15
64 + 6 = 70 mins
Morning workout at Ida Lee gym in Leesburg. Started with incline bumped up 5#'s from last weekend. Failed progression. Got 4 reps on 5th set and didn't try a 5th. Wasn't going to happen. Pleased with this effort though. Will try again next weekend. Then we did leg press instead of squats. Felt this much more in my legs. Then we did shoulder press for 4 sets. Then fly's with weighted crunches for 2 sets each. Finished up with rope extensions (triceps) and more crunches. Very solid WO.
Nutrition/Weight:
In Leesburg for the week so I won't be weighing myself at all this week.
Thursday, March 14, 2019
Wed 3/13 - Full Body
Gym: Garage Gym
(95#Squat)3x10
(60#DBInc)11,10,10
(135#DeadLift)3x10
(85#OHP)8,8,9
(80#T-Bar)3x12
(35#Skulls)10,9
(35#IncCurl)10,25Hx12
(35#Crunch)2x10
38 + 6 = 44 mins
Late evening full body workout. Due to time constraints, we supersetted everything tonight and went lighter on squats, deadlifts and t-bar rows. We hammered it last weekend and needed this WO to allow for recovery. The weekend WO's hammered my knees specifically. Started with squat/incline combo. Incline felt a lot easier than the last 2 weeks. Nice. Then we did deadlifts and overhead press. Next we did t-bar rows with DB skull crushers. Finished up with curls and weighted crunches. Lot of work in 3/4 hour.
Nutrition/Weight:
I weighed 188.6 this morning.
(95#Squat)3x10
(60#DBInc)11,10,10
(135#DeadLift)3x10
(85#OHP)8,8,9
(80#T-Bar)3x12
(35#Skulls)10,9
(35#IncCurl)10,25Hx12
(35#Crunch)2x10
38 + 6 = 44 mins
Late evening full body workout. Due to time constraints, we supersetted everything tonight and went lighter on squats, deadlifts and t-bar rows. We hammered it last weekend and needed this WO to allow for recovery. The weekend WO's hammered my knees specifically. Started with squat/incline combo. Incline felt a lot easier than the last 2 weeks. Nice. Then we did deadlifts and overhead press. Next we did t-bar rows with DB skull crushers. Finished up with curls and weighted crunches. Lot of work in 3/4 hour.
Nutrition/Weight:
I weighed 188.6 this morning.
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