Spenda's Totally Livin...with Colitis Log - Page 7

Woke up expecting my legs to hate me, instead it was my mid back. Probably from the weird random bull**** the class put me through. Took it easy but still did some activity.

Exercise 15
51 pull ups over 10 sets with 1min rest. My recovery sucks.
25min incline treadmill walk

Assuming Dallas is still on the map after these storms I'll deadlift tomorrow.

Quote

01-16-2017 , 04:30 PM

#153

Spenda

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Exercise 16
Mid back still felt weird but whatever.

DL 10x225 - last rep was a grind
Paused below knee DL 8x185
Death March 4 sets
Seated leg curls 4 sets
Ab grip shrug circuit

Quote

01-17-2017 , 11:56 PM

#154

Spenda

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Exercise 17
Incline DB bench
6x65s
3x9x55s

Bunch of fly work

Honestly fine doing this once a week as my chest workout. Just don't really don't care too much about building my chest.

Traveling the next four days so it will be hotel gyms for the rest of the week.

Quote

01-18-2017 , 08:29 PM

#155

Spenda

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Hotel gym ended up being pretty damn nice, should be able to get 3-4 good workouts in.

Exercise 18
30min incline treadmill
HBBS 3x3x155
Goblet squats 3x10
Leg press 2 sets
Leg extension 2 sets
Random kettlebell swings and minimal ab work.

Last edited by Spenda; 01-18-2017 at 08:44 PM.

Quote

01-19-2017 , 09:44 AM

#156

Spenda

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Join Date: Oct 2007 Posts: 15,314

Was able to get in a morning workout. Never like doing these but only chance I'll get today.

Exercise 19
Chin ups 4x6 on the minute (recovery between sets continues to suck)
One arm DB Rows 20x70s
Rope pull downs 4 sets
One Arm Cable Rows 4 sets
Face Pulls 4 sets
Curls 6 sets

Quote

01-21-2017 , 05:01 PM

#157

Spenda

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This week turned into a **** show. Drank to excess theee straight nights was hungover all yesterday and had to attend a function until 2am anyways.

Finally missed a workout unless you count dry heaving all morning Ab Day.

Exercise 20
Seated DB press 9x50s, 2x12x40s
BTN press 4 sets
Cable press 4 sets
Bunch of side and front raises
Tricep work

Back to Texas tonight

Quote

01-22-2017 , 04:53 PM

#158

Spenda

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Pretty tired and have the sniffles so wasn't expecting much today. Turned out to be a nice workout.

Exercise 21
DL 9x230
Paused below knee DL 8x190
4 sets Death March
4 sets seated leg curls
Messed around with pull through a and Dumbell RDLs
8x95s one arm DB Rows
Ab/Grip/Shrug circuits
Gripper work

Quote

01-23-2017 , 09:39 PM

#159

Spenda

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Exercise 22
Incline DB Bench
9x65s, 3x9x55s
Flys for days
Tricep work
30min incline treadmill walk

Quote

01-24-2017 , 05:29 PM

#160

Spenda

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Abbreviated today have too much work to do. Supersetted a bunch of stuff got done in 30min

Exercise 23
7xBW+25 pull ups (PR)
BB rows
DB Rows
Cable pulldowns
Rope face pulls
Rear delt work
Shrugs
Curls

Quote

01-25-2017 , 08:32 PM

#161

Spenda

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Hungover and tired is no way to go through life.

Exercise 24
HBBS 3x3x165
****ed around with a bunch of sets at 135
Goblet squats 3x10
Leg press 3x15
Heavy abs

Quote

01-26-2017 , 02:04 PM

#162

Spenda

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Join Date: Oct 2007 Posts: 15,314

Week is turning into a mess. Have my entire sales team here plus all my bosses. Between going out every night and having no time to workout I'm pretty happy with how I'm doing.

Took Humira last night.

Exercise 25
Press singles, worked up to 125 at about 8.5RPE. Probably have 135 in me. Ways away from BW goal.
Press 10x95
Seated DB 9x50s,40s,35s
BTN press 3 sets
Bunch of delt work

In and out in under 30min

Quote

01-27-2017 , 06:46 PM

#163

Spenda

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Light day, finally done entertaining so maybe five straight days with no alcohol and full rest? Maybe.

Exercise 26
35min incline treadmill
2x2xBW+45 pull ups
20x75s one arm DB Rows
Inverted Rows

Quote

01-28-2017 , 01:28 AM

#164

Renton555

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Join Date: Jun 2012 Posts: 5,905

Nice pullups. How lean are you these days?

Quote

01-28-2017 , 01:43 PM

#165

Spenda

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Quote:

Originally Posted by Renton555

Nice pullups. How lean are you these days?

Thanks honestly don't think I'm too far from 5xBW+45 in a month or two.

If I had to put a BF range it would be 15-17%. i have upper abs but also have lower belly and back fat.

Quote

01-28-2017 , 06:32 PM

#166

Spenda

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Exercise 27

Played some golf
Hit a chest workout after at my club

Whatever

Quote

01-29-2017 , 04:57 PM

#167

Spenda

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Slept 20 hours combined last two nights. Best I've felt in a long while.

Exercise 28
DL 9x235 @9 (probably had a super grindy 10th)
8x195 pause below the knee DL
3x12 DL RDLs
4 sets Death March
4 sets seated leg curls
8x100s one arm DB row
2x30s L-sit (****ing tough)
Ab/grip/shrug circuit

Feels good to feel good. Hopefully health keeps holding.

Quote

01-31-2017 , 02:52 AM

#168

Spenda

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Join Date: Oct 2007 Posts: 15,314

Needed a bit of a recovery day.

Exercise 29
35min incline treadmill
Foam Rolling
Lax Ball
Shoulder prehabs

Shoulders been screaming at me lately. Need to do this type of session a couple mornings a week moving forward. Probably won't though because I suck.

Quote

01-31-2017 , 09:39 PM

#169

Spenda

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Exercise 30
3x5xBW+25 Pull Ups
3x5xBW wide grip pull ups
3x5xBW kipping/explosive, working on muscle up I guess but I lack the coordination.

Rows 4 sets
Pull downs 3 sets
Rear delt flys 3 sets
Curls 6 sets

Quote

02-01-2017 , 01:07 PM

#170

Spenda

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Join Date: Oct 2007 Posts: 15,314

January recap

2/1 Weigh-In 159lbs - Mirror and clothes tell me I recomped slightly. Took some measurements today to compare at months end.

What I did well:
-Consistently got to the gym
-Diet was flexible but for the most part solid
-Got back to doing lower body work

Room for improvement:
-Better accessory work quality and tracking
-Stronger focus on Ab work
-Add in HIIT cardio

Quote

02-01-2017 , 01:16 PM

#171

Renton555

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Join Date: Jun 2012 Posts: 5,905

Good job. Are you planning on adopting a pre-designed strength or hypertrophy program or just continuing to wing it?

Quote

02-01-2017 , 04:33 PM

#172

Spenda

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Quote:

Originally Posted by Renton555

Good job. Are you planning on adopting a pre-designed strength or hypertrophy program or just continuing to wing it?

I don't think I'm 100% winging it, about 99% probably. I am doing three main lifts once a week with accessory work. The other days I bro it up. Want to start doing rock climbing once a week. Found a nice gym nearby for $55/month.

Exercise 31
HBBS 3x3x175
5x155
5x135
Goblet squats 3 sets
Leg extensions 3 sets
Leg press 3 sets
Ab super set 3 sets
-kneeling cable crunch
-reverse crunch
-hanging knee raises

Quote

02-02-2017 , 12:59 AM

#173

Renton555

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Join Date: Jun 2012 Posts: 5,905

I didn't mean it (entirely

) as a negative. Just curious if you were using some kind of periodization or pre-planned increases in volume or intensity other than just trying to add weight to the bar every week.

Quote

02-02-2017 , 02:29 PM

#174

Spenda

Carpal \'Tunnel

Join Date: Oct 2007 Posts: 15,314

Quote:

Originally Posted by Renton555

I didn't mean it (entirely

) as a negative. Just curious if you were using some kind of periodization or pre-planned increases in volume or intensity other than just trying to add weight to the bar every week.

I'll probably keep doing what I'm doing until progression stops. At that point I'll look at doing something more formal.

Travel day so quick workout at home

Exercise 32
7x6xBW PullUps every 2min
35min incline treadmill