Woody's Quest for the Seven

[charlievanriper]

Monday 8.30.2021

*quick after work session

Bench
150 x 5 (x 3 sets)

Arnold Presses
22.5s x 10
22.5s x 8
22.5s x 8

Plate Lateral Raises
10s x 12
10s x 12
10s x 12

DB Flies
22.5s x 10 (x 3 sets)


Tuesday 8.31.2021

Short morning run
1.08 miles
9:31 min
8:47 / mile pace- Probably a lifetime PR right dere



Was sweaty as fuk after the run. toweled off, changed then rode the ebike to work in a cobra kai t shirt @ a brisk 63°. amazingly refreshing








Thanks dude! Hoping the motivation keeps up, I'm loving it so far

Kick ass Woody, love the E bike

[Woody-5]

Wednesday 9.1.2021

Quick after work pull session. All reps were nice and slow with a controlled negative. Hit the lats nicely!


CG OH Lat Pulldown
90 x 10 (x 3 sets)

DB Row
42.5 x 10 (x 3 sets)

Chins
BW x 5 (x 3 sets)

BB Curl
45 x 10 (x 3 sets)

Kick ass Woody, love the E bike

that ebike is fun as fukc

I turn more heads with that than I do with my harley lol

[charlievanriper]

Wednesday 9.1.2021

Quick after work pull session. All reps were nice and slow with a controlled negative. Hit the lats nicely!


CG OH Lat Pulldown
90 x 10 (x 3 sets)

DB Row
42.5 x 10 (x 3 sets)

Chins
BW x 5 (x 3 sets)

BB Curl
45 x 10 (x 3 sets)


that ebike is fun as fukc

I turn more heads with that than I do with my harley lol

Thats crazy bro, any hikes on the weekend agenda

[Woody-5]

Long break over the weekend. Took in a sunrise hike Saturday, shot guns, rode my motorcycle, ate hot wings, Celebrated my birthday on Sunday, ocean front bar (N/A drinks) yesterday then got back to the weight room before heading to work this AM
15 straight days sober and I survived a 3 day weekend without touching a drop!



Saturday 9.4.2021: Sunrise hike
6.2 miles
2600' elevation gain
2:55 total (this time includes 10-15 min break on the summit)
30:11min / mile
*even with the break, I'm still at 2mph, not bad considering the layoff since june


Tuesday 9.7.2021: Push

Bench
155 x 5 (x 3 sets)

Arnold Press
22.5s x 10 (x 3 sets)

Plate Lateral Raises
15ea arm x 10 (x 3 sets)

DB Flies
30s x 10 (x 3 sets)

Thats crazy bro, any hikes on the weekend agenda

Oh hell yea, got in a short one to break the legs back in!

[charlievanriper]

Long break over the weekend. Took in a sunrise hike Saturday, shot guns, rode my motorcycle, ate hot wings, Celebrated my birthday on Sunday, ocean front bar (N/A drinks) yesterday then got back to the weight room before heading to work this AM
15 straight days sober and I survived a 3 day weekend without touching a drop!



Saturday 9.4.2021: Sunrise hike
6.2 miles
2600' elevation gain
2:55 total (this time includes 10-15 min break on the summit)
30:11min / mile
*even with the break, I'm still at 2mph, not bad considering the layoff since june


Monday 9.7.2021: Push

Bench
155 x 5 (x 3 sets)

Arnold Press
22.5s x 10 (x 3 sets)

Plate Lateral Raises
15ea arm x 10 (x 3 sets)

DB Flies
30s x 10 (x 3 sets)














Oh hell yea, got in a short one to break the legs back in!

Sounds like an awesome weekend, Solid workout, Those pics are killing me Happy Belated Birthday.

[Woody-5]

Tuesday 9.8.2021: Legs

Felt good to get a solid leg session in. Starting light as hell on the split squats again and we'll see how the hernia repair feels...

Split Squats
BW x 10
45 x 5
65 x 5
65 x 5
65 x 5

Good Mornings
45 x 5
65 x 5
85 x 5
105 x 5
105 x 5
105 x 5

Calf Raises
105 x 30
105 x 30
105 x 30

Kneeling Ab Wheel
x10
x10
x10

*Approx 10 min on climber (warmup + cool down)

Finished up with a session on the old rumble roller.

Sounds like an awesome weekend, Solid workout, Those pics are killing me Happy Belated Birthday.

Thanks my dude! felt good to get out into the mountains again. Cooler weather and clearer skies are coming now that summer is on it's way out. it's gonna be time to dust off the crampons and other winter gear soon

[Woody-5]

Thursday 9.9.2021: Pull

Liking the push/ pull / legs trio i've got going, seems to fit my schedule good and no big if I miss a day and have to shift everything a bit

Close Grip OH Lat Pulldown
95 x 10 (x 3 sets)

DB Rows
47.5 x 10 (x 3 sets)

Chins
BW x 5 (x 3 sets)

BB Curls
50 x 10 (x 3 sets)

[charlievanriper]

Thursday 9.9.2021: Pull

Liking the push/ pull / legs trio i've got going, seems to fit my schedule good and no big if I miss a day and have to shift everything a bit

Close Grip OH Lat Pulldown
95 x 10 (x 3 sets)

DB Rows
47.5 x 10 (x 3 sets)

Chins
BW x 5 (x 3 sets)

BB Curls
50 x 10 (x 3 sets)

short and sweet, good day starter Woody

[Woody-5]

Monday 9.13.2021: Push

21 days sober, I've made the 3 week mark! Sleep has been so much better, I can't get over it. Everything felt great today, some strength is returning (again!)

Bench
160 x 5 (x 3 sets)
*easy- could have easily done 170

Arnold presses
30s x 8 (x 3 sets)

Lateral Plate Raise
15ea arm x 10 (x 3 sets)

DB Flies
30s x 10 (x 3 sets)

short and sweet, good day starter Woody

Thanks dude! I like keeping them short- I'm much more likely to get it done hah

[charlievanriper]

Monday 9.13.2021: Push

21 days sober, I've made the 3 week mark! Sleep has been so much better, I can't get over it. Everything felt great today, some strength is returning (again!)

Bench
160 x 5 (x 3 sets)
*easy- could have easily done 170

Arnold presses
30s x 8 (x 3 sets)

Lateral Plate Raise
15ea arm x 10 (x 3 sets)

DB Flies
30s x 10 (x 3 sets)





Thanks dude! I like keeping them short- I'm much more likely to get it done hah

totally understand that.... Keep driving and Grinding my friend

[Woody-5]

totally understand that.... Keep driving and Grinding my friend

thanks my dude!

[Woody-5]

Tuesday 9.14.2021: Legs

Woke up with a ton of energy this morning! Couple that with not having to get to work early, and I smashed an epic leg day

Split Squats
70 x 5 (x3 sets)

Good Mornings
115 x 5 (x3 sets)

Calf Raises
115 x 30 (x3 sets)

Kneeling Ab Wheel
x10 (x3 sets)

Neither cardio on the climber nor a run sounded appealing, so I threw on a backpack and my hiking boots and ripped up a small "mountain" nearby for some trail time & sunrise

1.07 miles
330ft elevation
25:09 min

[charlievanriper]

Tuesday 9.14.2021: Legs

Woke up with a ton of energy this morning! Couple that with not having to get to work early, and I smashed an epic leg day

Split Squats
70 x 5 (x3 sets)

Good Mornings
115 x 5 (x3 sets)

Calf Raises
115 x 30 (x3 sets)

Kneeling Ab Wheel
x10 (x3 sets)

Neither cardio on the climber nor a run sounded appealing, so I threw on a backpack and my hiking boots and ripped up a small "mountain" nearby for some trail time & sunrise

1.07 miles
330ft elevation
25:09 min

.

pics are amazing as usual, waking up with energy thats a good thing. Wish I could, Bro I wake dragging chains like old man marley in Scrooge lol

[Woody-5]

Wednesday 9.15.2021: Pull

3rd day straight and this completes my push/ pull/ legs for the week! I'll probably take tomorrow off from the gym then hit up a quick full body and maybe a short climb again before work on Friday. Saturday off then if weather is agreeable, a real hike with some elevation Sunday.

Close Grip Lat Pulldowns
100 x 8 (x3 sets)

DB Rows
52.5 x 8 (x3 sets)

Chins
BW x 5 (x3 sets)

BB Curls
55 x 10 (x3 sets)

.

pics are amazing as usual, waking up with energy thats a good thing. Wish I could, Bro I wake dragging chains like old man marley in Scrooge lol

Thanks my man! hoping to get some higher elevation pics this weekend if the weather permits!

I've never had trouble getting up in the morning (doing it so many years for work now...) but motivation was always in the toilet until I knocked off the drinking

[dopamine72]

Man great work staying sober, that is one hell of an accomlishement!

Loving the split squats as usual, lately I've been using dumbbells and chains for them instead of a barbell. I've come to the conclusion you can build good legs without a barbell and I never thought I would ever say this. Way easier on the spine too.

[charlievanriper]

Man great work staying sober, that is one hell of an accomlishement!

Loving the split squats as usual, lately I've been using dumbbells and chains for them instead of a barbell. I've come to the conclusion you can build good legs without a barbell and I never thought I would ever say this. Way easier on the spine too.

Totally agree with you on that, Split squats are amazing. I use DBs when I do them but with as much as I use chains in my training I have not tried them Split Squats with them, Gonna try that..

[Woody-5]

Friday 9.17.2021: Push/ Pull/ Legs

Already did my push, legs and pull sessions so why not throw in a bonus full body on Friday?

Split Squats
75 x 5 (x3 sets)
*easy

Bench
165 x 5 (x3 sets)
*easy

BB Row
100 x 10 (x3 sets)

+10 minutes on the climber. Fuk me that thing is brutal, was pouring sweat

Man great work staying sober, that is one hell of an accomlishement!

Loving the split squats as usual, lately I've been using dumbbells and chains for them instead of a barbell. I've come to the conclusion you can build good legs without a barbell and I never thought I would ever say this. Way easier on the spine too.

Thanks homie! The splits translate better to climbing mountains than regular squats too
sobriety has been nice. First week or two it seemed like a chore, but now I'm really digging it. ALmost to that one month mark

Totally agree with you on that, Split squats are amazing. I use DBs when I do them but with as much as I use chains in my training I have not tried them Split Squats with them, Gonna try that..

For awhile I was doing split squats with the bar racked like a front squat. was a different take on them, I dug it

[charlievanriper]

Friday 9.17.2021: Push/ Pull/ Legs

Already did my push, legs and pull sessions so why not throw in a bonus full body on Friday?

Split Squats
75 x 5 (x3 sets)
*easy

Bench
165 x 5 (x3 sets)
*easy

BB Row
100 x 10 (x3 sets)

+10 minutes on the climber. Fuk me that thing is brutal, was pouring sweat




Thanks homie! The splits translate better to climbing mountains than regular squats too
sobriety has been nice. First week or two it seemed like a chore, but now I'm really digging it. ALmost to that one month mark



For awhile I was doing split squats with the bar racked like a front squat. was a different take on them, I dug it

Solid day Brother, getting ready to hit my Friday training as well

[Woody-5]

Sunday 9.19.2021: Sunrise climb

EARLY wakeup. Was on the trail well before 5AM. Climbed to the summit via Headlamp for 2.7 miles and caught a beautiful sunrise. My pace was right about the same as my last hike, but I felt good on this one whereas I felt like death last time hah

South Moat Mtn
5.4 miles
2200 feet elevation gain
2:52 moving time
31.85min / mile


Monday 9.20.2021

Bench
170 x 5 (x3 sets)

Arnold Presses
37.5s x 5 (x3 sets)

Lateral Raises
22.5s x 5 (x3 sets)
15s x 10

DB Flies
37.5s x 10 (x3 sets)

Solid day Brother, getting ready to hit my Friday training as well

yea buddy!

[dopamine72]

fooken bue ifull m8

[Woody-5]

Wednesday 9.22.2021: Legs

warmup: stretch session & a few min on the climber

Split Squats
80 x 5 (x3 sets)
*easy

Good Mornings
120 x 5 (x3 sets)

Calf Raises
120 x 30 (x3 sets)

Kneeling Ab Wheel
x10 (x3 sets)

fooken bue ifull m8

Well worth the early wakeup!

[Woody-5]

Thursday 9.23.2021: Pull

Quick pull sesh this morning, out the door in a hurry for a busy day ahead

CG OH Lat Pulldowns
100 x 10 (x3 sets)

DB Rows
62.5 x 8 (x3 sets)

Chins
BW x 5 (x3 sets)

BB Curls
65 x 8 (x3 set)

[Woody-5]

Saturday 9.25.2021: Full body

Full body bonus session!

Rainy weekend so no climbing
I might do some cardio on my climber tomorrow morning. Body is feeling good, motivation is on point. 5 weeks sober tomorrow


Split squats
85 x 5 (x3 sets)

Bench
175 x 5 (x3 sets)

BB Row
105 x 10 (x3 sets)

[charlievanriper]

OURTSTANDING Brother quick but vary productive days and CONGRATS on hitting 5 weeks YESSSS

[Woody-5]

Monday 9.27.2021: Push

Another sober week completed!
BW has stabilized @ about 177. Looking much leaner, especially in the mornings. If I did a strict cut and dropped 15, then recomped back up +5 from there, I'd be in shred city which is goal for next summer. I'm gonna keep going the way I am right now, getting in those regular workouts and rebuild some strength. Prob in Jan or Feb I'll get tight with watching calories and shred those extra pounds.

Bench
180 x 5 (x3 sets)
*much easier than 175 was Saturday morning

Arnold presses
37.5s x 5 (x3 sets)

Lateral Raises
17.5s x 10 (x3 sets)

DB Flies
37.5s x 10 (x3 sets)

OURTSTANDING Brother quick but vary productive days and CONGRATS on hitting 5 weeks YESSSS

Thanks dude! Loving the motivation and my body is loving regular workouts again.

[charlievanriper]

Monday 9.27.2021: Push

Another sober week completed!
BW has stabilized @ about 177. Looking much leaner, especially in the mornings. If I did a strict cut and dropped 15, then recomped back up +5 from there, I'd be in shred city which is goal for next summer. I'm gonna keep going the way I am right now, getting in those regular workouts and rebuild some strength. Prob in Jan or Feb I'll get tight with watching calories and shred those extra pounds.

Bench
180 x 5 (x3 sets)
*much easier than 175 was Saturday morning

Arnold presses
37.5s x 5 (x3 sets)

Lateral Raises
17.5s x 10 (x3 sets)

DB Flies
37.5s x 10 (x3 sets)





Thanks dude! Loving the motivation and my body is loving regular workouts again.

Awesome brother

[Woody-5]

Tuesday 9.28.2021: Legs

Great morning sesh. Woke up refreshed and ready for action. Split squats felt light even though I'm quickly closing in on 100 again.

Split Squats
90 x 5 (x3 sets)

Good Mornings
125 x 5 (x3 sets)

Calf Raises
125 x 30 (x3 sets)

Ab Wheel (Kneeling)
x10 (x3 sets)

Awesome brother

Thanks dood!

[Woody-5]

Wednesday 9.29.2021: Pull


Feeling stronger! Weights have just felt easier this week. Maybe after 5 weeks of consistent training I'm actually coming into my own.

CG OH Lat Pulldown
90 x 10
100 x 10 (x3 sets)
110 x 5

DB Row
62.5 x 8 (x3 sets)

Chins
x5 (x3 sets)

BB Curls
65 x 8 (x3 sets)

[charlievanriper]

Wednesday 9.29.2021: Pull


Feeling stronger! Weights have just felt easier this week. Maybe after 5 weeks of consistent training I'm actually coming into my own.

CG OH Lat Pulldown
90 x 10
100 x 10 (x3 sets)
110 x 5

DB Row
62.5 x 8 (x3 sets)

Chins
x5 (x3 sets)

BB Curls
65 x 8 (x3 sets)

Absolutely time to kick it up a notch

[Woody-5]

Monday 10.4.2021: Push

Decent sesh today, bit slow to get started but once I got moving it was game on.

BW was 176 on Saturday. Definitely looking leaner around the midsection

Bench
185 x 5 (x3 sets)

Arnold Presses
37.5s x 6 (x3 sets)

Lateral Raises
22.5s x 10 (x3 sets)

DB Flies
37.5s x 10 (x3 sets)

Absolutely time to kick it up a notch

hells yea, this train is back on the tracks!