Gym: Garage Gym
(255#Deadlift)5,5,5,5,10
(155#BOR)10,10,9,9
(Pullups)8,Bandx9,9
(30#SealRow)10,25x10
(BarWalk)x2
(35#Curls)10,30Hx12
(PalloffPress)4variants
76 + 6 = 82 mins
Pull day. Bumped up weight on deadlift by 5#. First set felt the hardest, which has been the case the last couple of WO's. Perhaps I'm not warming up well enough. Sets of 5 felt pretty good and did max reps on 5th set. Then we did bent over rows. I got sets of 8 reps last week, so today was an improvement. Back felt pretty well worked already. Next we did pull-ups. First set of 8 was pretty good. I did band assisted the next 2 sets. Next we did seal rows for 2 sets. Felt really heavy!
Instead of crunches for abs, we decided to do some core/stability exercises. First we did bar walks. You hold the bar overhead and walk sideways, overstepping the lift leg behind and across the plant leg. Down the garage and back was 1 set. We did 2 sets of these. We weren't sure how we felt about them. For Sarah, it was more effort to keep the bar overhead than anything.
Next we did payoff presses with bands. We did 4 different variants, all of which felt slightly different. These felt more effective than the bar walks.
Overall, very good WO. Deadlift and BOR combo by themselves are a good WO :)
Nutrition/Weight:
I weighed 198.2 this morning.
Monday, April 29, 2019
Sat 4/27 - Push Day
Gym: Garage Gym
(175#Incline)5,5,5,5,4+125x10,8P
(165#Squat)8,6,6,6
(60#DBShldr)8,50x9,6
(25#Fly)2x10
(45#Crunch)2x10
(80#Skull/Press)10/10,9/9
(Superman)2x12
(Crunch)2x10
25 + 42 + 10 = 77 mins
Push day. Tried to continue the runup so I bumped the weight to 175#'s for incline. Felt pretty good abut didn't get 5 reps on 5th set. It was interesting, the 3rd on the 5th set felt really easy, then I just hit the wall and the 4th rep went up really slowly. 5th rep wasn't happening. Good effort. We dropped the weight and did 2 back off sets of paused reps. Next we did squats. I bumped up the weight by 20#'s and did 4 sets rather then 3x10 I've been doing. Felt good to add the weight.
Next we did shoulder press fro 3 sets. Felt good, but right shoulder was limiting factor. Next we did incline fly's with weighted crunches. We finished up with the skull/press combo, supermans and crunches. Good WO.
Nutrition/Weight:
I weighed 193.2 this morning.
(175#Incline)5,5,5,5,4+125x10,8P
(165#Squat)8,6,6,6
(60#DBShldr)8,50x9,6
(25#Fly)2x10
(45#Crunch)2x10
(80#Skull/Press)10/10,9/9
(Superman)2x12
(Crunch)2x10
25 + 42 + 10 = 77 mins
Push day. Tried to continue the runup so I bumped the weight to 175#'s for incline. Felt pretty good abut didn't get 5 reps on 5th set. It was interesting, the 3rd on the 5th set felt really easy, then I just hit the wall and the 4th rep went up really slowly. 5th rep wasn't happening. Good effort. We dropped the weight and did 2 back off sets of paused reps. Next we did squats. I bumped up the weight by 20#'s and did 4 sets rather then 3x10 I've been doing. Felt good to add the weight.
Next we did shoulder press fro 3 sets. Felt good, but right shoulder was limiting factor. Next we did incline fly's with weighted crunches. We finished up with the skull/press combo, supermans and crunches. Good WO.
Nutrition/Weight:
I weighed 193.2 this morning.
Wednesday, April 24, 2019
Wed 4/24 - Upper
Gym: Garage Gym
(60#DBInc)10,9,8P
(60#DBRow)3x10
(50#DBShldr)10,8
(Pullups)7,6
(BandExt)12,10
(45#Crunch)2x10
(30#Curl)10,Hx10
(Superman)2x10
(10#RDelt)2x12
30 + 5 = 35 mins
Upper Day. Early morning WO. We've been working out in the evenings on Wednesdays, but we have a commitment tonight and got pearly for this WO.
Decided not to do legs today after hitting them this weekend and doing a 5 hour hike on Sunday. Didn't go very heavy today, just a recovery WO.
Started with DB incline (paused reps) and DB row superset. Next we did shoulder press and pullup superset. Then we did band extensions (triceps) and weighted crunches. 45#'s felt really heavy for crunches today. Finished up with curls, supermans and rear delt raises. Decent WO in about 30 mins.
Nutrition/Weight:
I weighed 194.8 this morning.
(60#DBInc)10,9,8P
(60#DBRow)3x10
(50#DBShldr)10,8
(Pullups)7,6
(BandExt)12,10
(45#Crunch)2x10
(30#Curl)10,Hx10
(Superman)2x10
(10#RDelt)2x12
30 + 5 = 35 mins
Upper Day. Early morning WO. We've been working out in the evenings on Wednesdays, but we have a commitment tonight and got pearly for this WO.
Decided not to do legs today after hitting them this weekend and doing a 5 hour hike on Sunday. Didn't go very heavy today, just a recovery WO.
Started with DB incline (paused reps) and DB row superset. Next we did shoulder press and pullup superset. Then we did band extensions (triceps) and weighted crunches. 45#'s felt really heavy for crunches today. Finished up with curls, supermans and rear delt raises. Decent WO in about 30 mins.
Nutrition/Weight:
I weighed 194.8 this morning.
Sun 4/21 - Pull Day
Gym: Garage Gym
(250#Deadlift)5,5,5,5,10
(155#BOR)4x8
(Pullups)2x6
(30#SealRow)2x10
(Crunch)2x10
(35#Curl)10,30Hx10
(Superman)2x10
42 + 6 = 48 mins
Pull day. Started with deadlift and bumped up 5#'s from last WO. Felt heavy at first, but got into a groove and hit 10 the last set. Working hard on fairly short rests. Next we did bent over rows. I was planning on 150#'s, but Sarah had the 2.5# plates so I bumped to 155. I couldn't get sets of 10, but was happy with 4x8. Next we did pull-ups. Ugh. These have been tough and my elbows have been barking at me a lot lately. Next we did seal rows with crunches. Finished up with curls and supermans. Good WO.
Nutrition/Weight:
I weighed 196.8 this morning.
(250#Deadlift)5,5,5,5,10
(155#BOR)4x8
(Pullups)2x6
(30#SealRow)2x10
(Crunch)2x10
(35#Curl)10,30Hx10
(Superman)2x10
42 + 6 = 48 mins
Pull day. Started with deadlift and bumped up 5#'s from last WO. Felt heavy at first, but got into a groove and hit 10 the last set. Working hard on fairly short rests. Next we did bent over rows. I was planning on 150#'s, but Sarah had the 2.5# plates so I bumped to 155. I couldn't get sets of 10, but was happy with 4x8. Next we did pull-ups. Ugh. These have been tough and my elbows have been barking at me a lot lately. Next we did seal rows with crunches. Finished up with curls and supermans. Good WO.
Nutrition/Weight:
I weighed 196.8 this morning.
Tuesday, April 23, 2019
Sat 4/20 - Push Day
Gym: Garage Gym
(170#Incline)5,5,5,5,6+125x10,8P
(145#Squat)3x10
(60#DBShldr)10,5,50x6,35x10
(25#Fly)2x10
(40#Crunch)2x10
(80#Skull/Press)10/10,8/8
(Superman)2x12
(Crunch)2x10
25 + 42 + 8 = 75 mins
Push day. Right shoulder is bothering me, elbows are starting to hurt, wrists are wonky and my right middle finger hurts when pulling. I think I'm due for a couple weeks backing off after this weekend. Started with incline, bumped the weight from last week and felt good. Tried a 7th rep on 5th set and failed (bad idea). We also did 2 back-off sets of paused reps. Felt pretty good once I got warmed up. Then we did squats. Still light and working on form, but last rep or two of last set I had to work fairly hard - these were on 1.5 mins rests.
Next we did shoulder press. First set felt great, then I died on 2nd set. Lowered the weight, still dead. Did a drop set really light and got some volume. Then we did incline fly's with weighted crunches. Finished up with skull/press combo, supermans, and crunches. Good WO.
Nutrition/Weight:
I weighed 193.2 this morning.
(170#Incline)5,5,5,5,6+125x10,8P
(145#Squat)3x10
(60#DBShldr)10,5,50x6,35x10
(25#Fly)2x10
(40#Crunch)2x10
(80#Skull/Press)10/10,8/8
(Superman)2x12
(Crunch)2x10
25 + 42 + 8 = 75 mins
Push day. Right shoulder is bothering me, elbows are starting to hurt, wrists are wonky and my right middle finger hurts when pulling. I think I'm due for a couple weeks backing off after this weekend. Started with incline, bumped the weight from last week and felt good. Tried a 7th rep on 5th set and failed (bad idea). We also did 2 back-off sets of paused reps. Felt pretty good once I got warmed up. Then we did squats. Still light and working on form, but last rep or two of last set I had to work fairly hard - these were on 1.5 mins rests.
Next we did shoulder press. First set felt great, then I died on 2nd set. Lowered the weight, still dead. Did a drop set really light and got some volume. Then we did incline fly's with weighted crunches. Finished up with skull/press combo, supermans, and crunches. Good WO.
Nutrition/Weight:
I weighed 193.2 this morning.
Thursday, April 18, 2019
Wed 4/17 - Full Body
Gym: Garage Gym
(125#Incline)3x8
(115#Squat)2x10
(Pullups)2x6
(135#Deadlift)2x10
(75#OHP)2x10
(30#Curl)10,Hx10
(BandExt)2x12
(Superman)2x10
(InvertRow)2x8
32 + 6 = 38 mins
Mid week full body quick WO. Started with incline. Felt heavy for how light is was and bothered my R shoulder. It's been wonky for about 2 weeks. Keep everything to 2 sets after 3 sets of incline. Next I did light squats. Then I supersetted deadlift and pull-ups. Next I supersetted overhead press and curls. Finished up with band extensions, supermans and inverted rows. Good WO in short time.
Nutrition/Weight:
I weighed 194.8 this morning. Time to start reigning it in. Won't diet HARD yet, but get into a position where I'm feeling trim and a good RFL run from lean.
(125#Incline)3x8
(115#Squat)2x10
(Pullups)2x6
(135#Deadlift)2x10
(75#OHP)2x10
(30#Curl)10,Hx10
(BandExt)2x12
(Superman)2x10
(InvertRow)2x8
32 + 6 = 38 mins
Mid week full body quick WO. Started with incline. Felt heavy for how light is was and bothered my R shoulder. It's been wonky for about 2 weeks. Keep everything to 2 sets after 3 sets of incline. Next I did light squats. Then I supersetted deadlift and pull-ups. Next I supersetted overhead press and curls. Finished up with band extensions, supermans and inverted rows. Good WO in short time.
Nutrition/Weight:
I weighed 194.8 this morning. Time to start reigning it in. Won't diet HARD yet, but get into a position where I'm feeling trim and a good RFL run from lean.
Tuesday, April 16, 2019
Sun 4/14 - Pull Day
Gym: Garage Gym
(245#Deadlift)5,5,5,5,10
(145#BOR)4x10
(Pullups)7,6
(BandRow)2x10
(Crunch)2x10
(35#Curl)11,30Hx10
(FacePull)2x10
(Superman)2x10
44 + 6 = 50 mins
Pull day. Started with deadlift, bumped up the weight and felt great once I got going. Warmups didn't feel great. Then we did bent over rows. Bumped the weight on this also. Felt pretty good, but by 4th set it was really challenging. Next we did pull-ups. Ouch, tough. Next we did seated band rows with crunches. Finished up with triple set of curls, face pulls and supermans. Very solid WO.
Nutrition/Weight:
I weighed 200.2 this morning.
(245#Deadlift)5,5,5,5,10
(145#BOR)4x10
(Pullups)7,6
(BandRow)2x10
(Crunch)2x10
(35#Curl)11,30Hx10
(FacePull)2x10
(Superman)2x10
44 + 6 = 50 mins
Pull day. Started with deadlift, bumped up the weight and felt great once I got going. Warmups didn't feel great. Then we did bent over rows. Bumped the weight on this also. Felt pretty good, but by 4th set it was really challenging. Next we did pull-ups. Ouch, tough. Next we did seated band rows with crunches. Finished up with triple set of curls, face pulls and supermans. Very solid WO.
Nutrition/Weight:
I weighed 200.2 this morning.
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