Of Beers and Burger King...

[TonySturch]

Routine: Push
Weight: 225

Flat BB Bench:
225x25
225x20

DB Incline Press:
90x15
90x15

Close Grip Bench Press: (Smith)
125x15
125x15

H/S Shoulder Press:
90x15
90x15

Cable Pushdowns: (Rope Grip)
150x15
120x20

DB Lateral Raise:
30x15

DB Forward Raise
25x15

Situp Medicine Ball Toss:
15x15

Life Fitness Flys:
220x20
220x20

Comments:
Pretty rough day today, but did good work. Backed up last weeks numbers with benching my body weight for 25 reps. Everything else felt solid. Made up for tuesday's truncated workout, and finished the week on a good note.

[TonySturch]

Routine: Fullbody
Weight: 221

Pullups
BWx20

Flat BB Bench Press:
275x12

H/S Iso Rows:
135x12

DB Incline Bench Press:
110x12

H/S Shrug Machine:
360x20

H/S Shoulder Press:
115x12

Standing DB Hammer Curls:
60x12

Parallel Dips:
BWx30

Single Arm DB Preacher Curls:
50x12

Cable Pushdowns: (V Bar)
200x25

Back Hyperextensions: (Slow Stretch)
BWx5

Life Fitness Flys:
250x15

Comments:
Finally got to the gym this week. VERY busy at work. Not to mention I threw my back out Monday anyway, so it was just as well. Still felt a twinge getting up from flat bench today, but luckily it was nothing major. Ive been trying to sleep in more back friendly positions, on my side or back, with supporting pillows. Not very comfortable right now, and hard to fall asleep, but hopefully it will take soon.

Mountain Biking:
Rode 8.5 miles at stillwell woods saturday. Its a bit more "trail" than "xc" with lots of drops and funn stuff. Set all new PRs there, though Ive only been a few times before. Then rode 6.5 Miles last night at the local place, and set new records again. Not sure if it's the new bike, or just the consistency that we've been riding lately, but I'm moving up lately.

[TonySturch]

Routine: Pull
Weight: 223

BW Pullups:
BWx20
BWx20

H/S Iso Rows:
135x12
135x12

H/S Iso Low Rows:
115x12
115x12

H/S Shrugs:
360x20
360x20

Standing DB Curls: (both arms same time)
50x10
40x12

Face Pulls:
100x20
100x20

Single Arm DB Preacher Hammer Curls:
45x15
45x15

Back Hyperextensions: (Slow Stretch)
BWx5


Comments:
Very busy weekend, very tired. No motivation. Back still tender. Now add a stiff neck. Such is life.

Mountain Biking:
East Setauket. Did 14 miles of the most grueling climbs Ive done in a while. Rode at a pretty good pace too. Fun stuff.

[TonySturch]

Routine: Pull
Weight: 217

BW Pullups:
BWx20
BWx20

DB Rows:
90x15
90x15

H/S Iso Low Rows:
70x15
90x15

Standing EZ Curls:
80x15
80x15

H/S Shrugs:
360x15
360x15

Single Arm DB Preacher Hammer Curls:
40x15
40x15

Back Hyperextensions: (Slow Stretch)
BWx10

Comments:
SICK AGAIN. Got another respiratory infection. Nearing pneumonia again on my right lung. Almost done with my meds. Going to start taking probiotics and nexium to see if my persistant sinusitis is related to reflux or sleep. Anyway, tiptoed my way back into the gym, still winded, wheezing, dizzy and nauseous.

Beer:
Brewed 32 gallons on Saturday. That's 6 different brews, three all grain, and three extract kits. My recipes were my Frootloop IIPA, My C³ IIPA, and Oatmeal Coffee Porter. The extract kits were Hop Cult, Dead Ringer (bells 2HA clone), and Westcoast IIPA. All but one of these were ~1.080 or better. Mmmmm

Mountain Biking:
None to speak of.

[TonySturch]

Routine: Push
Weight: 220

Flat BB Bench:
275x12
275x12

DB Incline Press:
110x10
110x8

DB French Press:
45x12
45x12

Seated DB Lateral Raise >DB Shoulder Press:
20x10 > 70x10
20x10 > 70x7

Cable Pushdowns: (V Grip)
200x20
200x19

Situp Medicine Ball Toss:
10x15

Life Fitness Flys:
250x12
250x10

Comments:
Much better day in the gym today. Stamina is still lacking, but I wasn't quite as overexerted and nauseous. Still taking it a bit easy since the meds warn of RUPTURED TENDONS. Holy FARK, that would suck.

[TonySturch]

Routine: Pull
Weight: 220

BW Hammer Grip Pullups:
BWx20
BWx20

H/S Rows:
115x15
115x15

Cable Rows:
170x15
170x15

Standing EZ Bar Curls:
80x15
80x15

DB Shrugs:
110x20
110x20

Single Arm DB Preacher Curls:
45x15
45x15

Back Hyperextensions:
BWx15

Comments:
Better workout today. Kept it light and was shooting for 15 reps. Felt so much better than the last couple of days, for sure.

Mountain Biking:
Rode 6.5 miles at the local loop last night. Didn't push myself very hard, and took frequent stops, but all in all, it went a lot better than expected. I cant wait to have two fully functioning lungs.

[TonySturch]

Routine: Push
Weight: 219

Flat BB Bench:
225x20
225x20

H/S Incline Press:
90x15
90x15

Standing BB military Press:
95x15
95x15

Close Grip Bench Press: (Smith)
115x15
115x15

Cable Flys:
70x15
70x15

Single Arm Reverse Cable Pushdowns:
50x15
50x15

Incline Situp:
2nd from top / 10

Comments:
Difficult day, despite the low weight. Kept it high reps. My tris were still on fire from tuesdays workout, so they're feeling completely destroyed now. Heck of a first week back though.

[TonySturch]

Routine: Pull
Weight: 219

BW Pullups:
BWx20
BWx20

H/S Rows:
135x12
135x12

H/S Iso Low Rows:
115x12
115x12

H/S Shrugs:
410x20
410x20

Preacher Curls:
100x12
100x12

Face Pulls: (Rope Grip)
80x25
80x25

Hammer Curls: (30 second rest)
70x6
60x8
50x10
40x12

Back Hyperextensions:
25x15

Comments:
Even after finishing my meds last week, some congestion still lingers on. Hoping it will subside over the next week or two. But all things considered, I'm so much better than I was for the last few weeks.

Mountain Biking:
Did a 12 mile burn run at glacier ridge. This was a planned attack, hopefully usurping my buddies current best time, since he's been talking a little too much smack. Nearly every segment put my time ahead of his. The problem is, the trail is 14 miles, not 12. I somehow managed to miss an entire section. However it was a good practice run, and a good way to stretch my legs and lungs. Hopefully next time Ill beat him on his own turf.

[TonySturch]

Routine: Push
Weight: 221

Flat BB Bench:
315x6
315x7

DB Incline Press:
110x10
110x9

Seated DB Shoulder Press:
90x6
90x5

Skull Crushers:
130x5
100x14

DB Lateral Raise to Overhead Fly:
30x8
30x8

Cable Pushdowns: (V Grip)
200x20
200x20

Situp Medicine Ball Toss:
10x15

Life Fitness Flys:
250x15
250x13

Comments:
Moooovin on up... Better start this week, even though it wasn't a blockbuster workout.

[TonySturch]

Routine: Pull

BW Hammer Grip Pullups:
BWx20
BWx20

H/S Rows:
115x15
115x15

Cable Rows:
170x15
170x15

Standing EZ Bar Curls:
115x10
115x10

DB Shrugs:
110x20
110x20

Reverse EZ Curls:
75x15
75x15

Wide Grip Standing Cable Pulls to Chest: (slight pause at chest)
100x25
100x25

Comments:
Decent lighter pull day. Muscles feel worked afterwards, but I'm not exhausted. This is good. Hoping to ride tonight.

[TonySturch]

Routine: Push
Weight: 222

Flat BB Bench:
225x20
225x20

H/S Incline Press:
115x13
90x15

Arnold Press:
55x10
45x12

Seated DB Tricep Extension:
90x12
75x20

Cable Flys: (mid height)
60x15
60x15

Tricep Extension Machine: (DRJO)
100x20
100x20

Ab Crunch Machine:
140x20

Comments:
Good day to close out the week. Lighter weight, but really puts a hurtin on ya.

Mountain Biking:
Did 6.25 miles at the local loop on the fatbikes. Slow ride since my brother is just getting back into it after a bit of a hiatus. Hoping for 10+ faster miles tonight.

[TonySturch]

Routine: Pull
Weight: 222

BW Pullups:
BWx20
BWx20

H/S Rows:
135x15
135x15

Cable Rows:
170x12
170x12

Standing EZ Bar Curls:
115x10
115x10

H/S Shrugs:
450x20
450x20

Single Arm DB Preacher Curls:
45x15
45x15

Back Fly Machine:
120x25
120x25

Back Hyperextensions:
25x15

Comments:
Pretty good pull day. Feeling much better than yesterday. Had a long weekend with lots of spring cleaning done on the house, and more importantly, the construction of my new hop farm. Got 24 hop plants going, with two ten foot trellises.

Mountain Biking:
Did 14 miles at a near race pace, trying to beat my buddy again. Missed some section and duplicated a different one. My head just wasn't in it this week. Maybe the third time's a charm.

[TonySturch]

Routine: Push
Weight: 221

Flat BB Bench:
315x6
315x6

DB Incline Press:
110x12
110x12

DB French Press:
50x12
50x10

H/S Iso Shoulder Press:
135x8
135x8

Cable Flys:
80x15
80x15

Cable Pushdowns: (V Grip)
200x20
200x20

DB Lateral Raise to Overhead Fly:
30x8
30x8

Situp Medicine Ball Toss:
10x15

Comments:
Flat bench felt extremely heavy today at 315. Realllllly heavy. I suspect some plates weight significantly more than others at this gym... Anyway, while I trailed behind on BB bench, I pushed forward in DB incline bench, so that was nice. Everything else felt pretty good.

Mountain Biking:
Rode the local 5 mile loop last night, as well as the night before. Had a pretty good lap time the first night, but the second night, I was trailing behind a buddy who was recovering from an injury. I decided to see if I could make all the climbs in singlespeed mode, and surprisingly they were easier than I expected, so long as I left enough in the tank. That was easy enough to do pacing myself behind my recovering buddy. I made it at 28/21 gearing last night. Next time I'm riding at a slow pace, Ill see if I can push 28/18.

[TonySturch]

Routine: Pull
Weight: 223

BW Pullups:
BWx20
BWx20

DB Rows:
110x12
110x12

H/S Iso Rows:
135x12
135x12

Standing EZ Bar Curls:
110x12
110x12

H/S Shrugs:
450x20
450x20

Single Arm DB Preacher Curls:
45x15
45x15

Face Pulls:
100x20
100x20

Back Hyperextensions:
25x15

Comments:
Not a bad start to the week. Even after a fairly brutal weekend between the mountain biking and the yard work and cleaning around the house. All in all, I'm pretty happy with today.

Mountain Biking:
Got 10 miles of burly trail riding in thursday night. Then got another 14 miles of near race speeds/effort on sunday morning. Finally linked the loops in the proper order and threw down a good time. Got 35 miles of hard riding in this week.

[TonySturch]

Routine: Push
Weight: 222

Flat BB Bench:
315x6
315x6

H/S Incline Press:
115x15
115x15

DB Shoulder Press:
90x6
90x6

Skull Crushers:
105x15
105x15

Cybex Shoulder Machine: (Chicken Wings)
120x15
120x15

Cable Pushdowns: (V Grip)
200x20
200x20

Situp Medicine Ball Toss:
10x15

Life Fitness Fly Machine:
250x15
250x15

Comments:
Not a great day. Everything felt really heavy. But it does feel like I did some work. Im exhausted after this one.

[TonySturch]

Routine: Pull
Bodyweight: 222

BW Hammer Grip Pullups:
BWx20
BWx20

H/S Rows:
115x15
115x15

Cable Rows:
170x15
170x15 <---- Back Pull on last rep!

Standing DB Curls:
50x10
50x10

H/S Shrugs:
360x25
360x25

Reverse EZ Curls:
70x15
70x15

Back Hyperextensions:
BWx10 Slow Stretch

Comments:
Started off reasonably good, but felt a twinge or non-painful slight pop in my back on the last rep of cable pulls. Since then the back has just gotten worse and worse, and is quite painful to go from sitting to standing and back. Luckily it feels like its a muscle pull and not spinal, which is infinitely better in my opinion. Unfortunately no bike ride for me tonight. Hope this heals quickly.

[TonySturch]

Routine: Push
Weight: 222

Flat BB Bench:
275x12
275x12

DB Incline Press:
110x10
110x8

DB Shoulder Press:
75x12
75x10

Parallel Dips:
BWx30
BWx30

Incline DB Flys:
45x12
45x12

Tricep Extension Machine: (DRJO)
120x12
120x12

DB Lateral Raise to Overhead Fly:
30x8
30x8

Ab Crunch Machine:
155x20

Comments:
Good day to close out the week. Back was feeling better, and the more active I stay, the less it hurts. It was only a muscle pull, so Im pretty happy about that.

Mountain Biking:
Did 6.5 miles at the local loop last night. Gearing up to do a grueling 22+ mile ride on Saturday. Hopefully its not as bad as I fear.

[TonySturch]

Routine: Pull
Weight: 223

BW Pullups:
BWx20
BWx20

H/S Iso Rows:
135x12
135x12

H/S Iso Low Rows:
135x12
135x12

Standing EZ Bar Wall Curls:
95x15
95x15

H/S Shrugs: (slow)
360x20
360x20

Single Arm DB Preacher Curls:
45x15
45x15

Face Pulls:
100x20
100x20

Back Hyperextensions:
25x15

Comments:
Today felt like a good workout. Its a late start to the week, but we've been extremely busy at work again this week. I did manage to get a quick fullbody workout at home wednesday with a bike riding pal of mine, so thats good.

Mountain Biking:
Rode a 23 miler with some fast friends. Took 2:20 give or take. Most of the challenging climbs were all at the beginning, but the rest of t he trail, while flat, was very twisty and soft with pine needles. Anyway, it was great to finish this trail that really kicked my ass last year.

[TonySturch]

Routine: Push
Weight: 221

Flat BB Bench:
315x7
335x6

DB Incline Bench Press:
110x10
110x10

DB Shoulder Press:
90x10
90x7

DB French Press:
50x10
50x10

Cable Flys:
80x15
80x15

Cable Pushdowns: (V Grip)
200x25
200x25

Ab Crunch Machine:
185x15

Comments:
Pretty big day at the gym. Felt better than expected. Bench of 335x6 was pretty good. That's > 150% bodyweight for six reps, which was a nice motivation booster. The dumbbell work afterwards felt strong as well. Started to taper off after that, but thats OK, work had been done.

Mountain Biking:
Rode 10 miles of burly trails (at least around these parts) last night on the fat bike. It was surprisingly good, both in terms of conditions (what with all the rain) and also that the trail was surprisingly fun on a rigid fat bike, with no suspension. Nice workout too.

Beer:
Finally cracked the first couple bottles from the 6 batches we brewed last week. Thats 30+ gallons sitting on my shelf right now. Also brewed another 3 batches, or 15 gallons, and it's currently fermenting in the basement. Ill have plenty to drink for a while.

[TonySturch]

Routine: Pull
Weight: 224

BW Pullups:
BWx20
BWx20

Handlebar Rows:
115x12
115x12

Cable Rows:
170x15
170x15

TwentyOnes:
80x7,7,8
80x7,7,8

H/S Shrugs:
450x20
450x20

Face Pulls: (With Slight Pause)
120x20
120x20

Single Arm DB Preacher Hammer Curls:
45x15
45x15

Back Hyperextensions:
25x15

Comments:
Pretty beefy day. Didn't do a lot of weight, but feels like I did a lot of work.

Mountain Biking
Rode 10 miles and 1200 ft vertical climb, in wet drizzle, sandy conditions. Great workout for sure. New PR on cardiac hill. Twice.

[TonySturch]

Routine: Push
Weight: 224

Flat BB Bench:
315x7
315x10

DB Incline Bench Press:
120x10
120x10

DB Shoulder Press:
90x12
90x10

Skull Crushers:
100x15
100x15

DB Lateral Raise to Overhead Fly:
30x8
30x8

Cable Pushdowns: (Rope Grip)
150x15
150x15

Situp Medicine Ball Toss:
10x15

Comments:
Pretty big day again. 315 felt really heavy that first set, but really came alive for the second set. Continued on to a good incline DB bench set. Then nailed a new PR for DB shoulder press. The rest wasnt spectacular, but still felt good.

Mountain Biking:
Rode 6.5 miles at nearly race conditions, despite feeling pretty sketchy. Good workout with more of the same to come tonight, and then a 10 miles thursday night.

[TonySturch]

Routine: DEADLIFTS
Weight: 223

Back Hyperextensions:
BWx10 (Super Slow)

Deadlifts:
135x5
225x5
275x5
315x5
315x5

H/S Iso High Rows:
90x12
90x12

Single Arm DB Preacher Curls:
45x15
45x15

Comments:
DEADS! I didnt think I'd be able to do them ever again. But my buddy asked if I was interested in trying them out again, and my back was feeling surprisingly good, so I gave it a go. I told him to make sure I kept it limited to 315, no more. Of course I felt like I could have gone WAY heavier, but I was glad I kept to the 315 limit, since I walked away with only some shin scratches. The back feels great. Maybe Ill increase to 365 next time out.

Mountain Biking:
I absolutely destroyed myself this weekend on the bike. Did 21 miles of RELENTLESS hills. Short steep hills, followed by brief downhills with sharp turns at the bottom, erasing any momentum you gain. Over and over and over. Completely ran out of gas around miles 17-19 and nearly had to walk out of the woods, unable to pedal any longer. After a couple of 15 minute breaks, I was able to rally and finish it up. It was a 3.5 hour effort, and didn't bring enough water or snacks. Strava says I burned 2600+ calories, but I dont think the GPS picked up on just how much vertical was crammed into the ride. The only time Ive been more thoroughly exhausted was Rocky Point last year. This year I did RP no sweat, and thought I could handle East Setauket easily enough. But it wasnt easy. I had also logged 45 miles, riding 5 out of 6 days in a row, so I wasn't as well rested as I probably should have been. Next time....

[TonySturch]

Routine: Push
Weight: 225

Flat BB Bench:
315x7
365x3

DB Incline Bench Press:
120x10
120x10

DB Shoulder Press:
90x10
90x8

CGBP:
135x15
135x15

DB Lateral Raise to Overhead Fly:
35x6
35x6

Cable Pushdowns: (V Bar)
200x25
200x25

Situp Medicine Ball Toss:
10x15

Life Fitness Fly Machine:
250x15
250x12

Comments:
Burly day again. Feeling thoroughly exhausted and worked over. Didn't move BB bench as well as I would have liked, but hey, at least it moved. Hoping to go heavier again soon.

[TonySturch]

Routine: Pull
Weight: 223

BW Pullups:
BWx20
BWx20

H/S Iso Rows:
140x15
140x15

Cable Rows:
150x15
150x15

Standing EZ Bar Curls:
100x12
100x12

Face Pulls:
120x20
120x20

DB Shrugs: (slow)
130x15
110x20

Hammer Curl Drop Set:
70x5
60x6
50x8
40x10
30x12

Back Hyperextensions:
25x15

Comments:
Not too bad today. Nothing special, but was a good solid day none the less.

[TonySturch]

Routine: Push
Weight: 224

Flat BB Bench:
275x15
225x20

DB Incline Bench Press:
110x10
110x10

DB Arnold Press:
75x8
75x8

EZ bar Tricep Pullovers:
95x15
95x15

Shoulder Fly Machine:
100x15
100x15

Dip Machine:
220x15
220x15

Ab Crunch Machine:
185x15

Life Fitness Fly Machine:
250x15
250x15

Comments:
Decent day in the gym today. No records. Went somewhat light. Still feel worked over. Good stuff.

Mountain Biking:
Another 9 miles in last night. Burly trail with lots of drops. Its our regular Thursday night routine.

[TonySturch]

Routine: Pull
Weight: 226

BW Pullups:
BWx20
BWx20

H/S Iso Rows:
135x15
135x15

H/S Iso Low Rows:
135x12
135x12

Standing EZ Bar Curls:
105x15
105x15

Face Pulls:
120x20
120x20

H/S Shrugs:
450x20
450x20

Single Arm DB Preacher Curls:
50x12
50x12

Back Extension Machine:
200x15

Comments:
Good start to the week, with a reasonably good workout today. No records broken, but an all around solid start.

[TonySturch]

Routine: Push
Weight: 226

Flat BB Bench:
315x9
365x4

DB Incline Bench Press:
120x12
120x10

DB Shoulder Press:
90x10
90x10

CGBP:
165x12
165x12

DB Side and Fwd Raises:
Side: 30x10
Fwd: 30x10

Cable Pushdowns: (V Bar)
200x25
200x25

Cable Flys:
80x12
80x12

Situp Medicine Ball Toss:
10x15

Comments:
Pretty burly day today. 315 by 9 reps, followed by 365 for 4. Regaining some lost ground. Pushing Incline DBs pretty well too with 120x12. Felt good, despite getting to sleep late last night, and not having much energy this morning.

Mountain Biking:
Did 7 miles at the local loop last night. About 3-4 minutes off my PR, but I just felt really flat.

[TonySturch]

Routine: Pull
Bodyweight: 226

BW Hammer Grip Pullups:
BWx20
BWx20

DB Rows:
110x12
110x12

Cable Rows:
150x15
150x15

Standing DB Hammer Curls: (30 seconds between sets)
70x5
60x6
50x8
40x10
30x12
20x15

DB Shrugs:
110x20
110x20

Face Pulls: (slight pause)
120x20
120x20

Reverse BB Curls:
85x12
65x15

Back Hyperextensions:
25x15

Comments:
Not too bad again today. Feeling stronger every day. Been taking my protein and supplements regularly, and I think its paying off.

[TonySturch]

Routine: Push
Weight: 225

Flat BB Bench:
225x20
225x20

DB Incline Press:
90x15
90x15

DB Overhead Tricep Extension:
90x12
90x12

Arnold Shoulder Press:
60x12
60x12

Tricep Extension Machine: (DRJO)
100x20
100x20

DB Lateral Raise to O/H Fly:
20x10
20x10

Ab Crunch Machine:
150x15

Life Fitness Flys:
230x15
230x15

Comments:
Lackluster push day despite being low weight. Just didnt have any juice today. Really fell flat at the gym. Looking forward to some time off this weekend.

Mountain Biking:
Did 10 miles last night with a bunch of challenging climbs. Felt good at the time.

[TonySturch]

Routine: Pull
Weight: 225

BW Pullups:
BWx20
BWx20

Cable Rows:
170x12
170x12

H/S Iso Rows:
140x15
140x15

Standing EZ Bar Curls:
100x15
100x15

Face Pulls: (Wide Bar)
120x20
120x20

DB Shrugs:
140x15
140x15

Single Arm DB Preacher Curls:
45x15
45x15

Back Hyperextensions:
25x15

Comments:
Good start to the week. Feeling sore already.

Mountain Biking:
Did 14 miles at Glacier Ridge on friday night. Chill pace, but no stops.
Did 9 miles at The Humbler on the fatbike after heavy rains, some short steep climbs, some long gradual climbs, some downhill, some beach, a little bit of everything.