Friday, July 29, 2016

Fri 7/29 - Fasted Cardio

Yes, first cardio session in.... a long time. Woke up early, got some work done and decided to get out while it was still cool. Got to see a pretty sunrise while I walked.

45 mins, 2.8 miles. 16 mins/mile pace.


Thu 7/28 - Upper

Workout: Golds
(80#DBInc)11,8,65x9
(90#DBRow)3x10
(70#IsoShldr)2x9
(160#PullDn)2x10
(Plank/Crunch)4x80/12
(80#PushDn)12,11
(35#Inc/HCurl)12/12
(15#RDelt)2x10

56 mins

Plan was to keep the volume fairly low so I can recover for longer/harder WO on Saturday. That will make 3 WO’s for the week on a hard cut, so I really had to stick with lower volume, even though my tendency is always to add more. I did heavy DB Rows while warming up on incline and they were good for this weight (fairly heavy for me). Incline was decent. First set was good, second set I faded a bit and mis-grooved the 8th rep a bit which turned it into a bit of a grinder and bothered my R shoulder. I increased the angle of the incline and did a drop set on short-ish rest.

This is the first WO recently where I’ve felt the diet. Energy was sapped fairly quickly and I think the heavy DB rows took quite a bit out of me before even getting into incline working sets. Next I did iso shoulder press with wide grip pulldowns and the plank/crunch combo. 2 sets a piece. Shoulder press was good for this weight. Then I did triceps pushdowns with 2 more sets of plank/crunch combo.  Really liking that ab combo.  Finished up with a set of incline/hammer curl combo and 2 sets rear delt work.  Pretty decent WO.

Nutrition: 
I weighed 169.8 this morning.  Happy to be below 170. Feeling good. Getting there slowly.

Tuesday, July 26, 2016

Tue 7/26 - Upper

Workout: Golds
(80#IsoInc)9,9,8+55x8
(115#IsoRow)3x10
(Plank)3x60
(70#IsoShldr)3x9
(160#PullDn)3x10
(65#RopeExt)12,11,10
(35#FacePull)2x10
(Crunch)2x20
(30#Inc/HCurl)12/12
(30#LDelt)10,25x10

45 + 5 = 50 mins

Early morning WO at Golds. Started with Iso Incline, Iso Row and Plank superset. I bumped up the weight on incline and was pleased with the reps. 3 sets, plus a 4th back-off set for a little more volume. Then I did shoulder press with wide grip pulldowns superset. I bumped up the weight on shoulder press and was very pleased with the reps here as well, especially after increasing the weight on incline today as well.

Then I did 3 good sets of rope extensions with 2 sets of face pulls and crunches. Finished up with some curls and lateral delt raises.  Good WO. Pleased with the weight increases.

Nutrition: 
I weighed 171.2 this morning after being up to 177.2 yesterday after a moderate refeed weekend. I didn’t go totally crazy, but ate more than I planned on Sunday evening.

Sat 7/23 - Upper (Excellent WO, great Incline (PR?)

Workout: Snap Fitness
(85#DBInc)10,8,8,7* Excellent
(190#VbarPull)3x9
(60#IsoInc)11,10
(90#DBRow)2x10
(175#Fly)10,10
(145#SeatRow)2x10
(80#Skulls)11,9,7+40x10
(35#Inc/HCurl)8/8,30x8/8
(40#RDelt)2x12
(Plank/Crunch)4x70/15
(10#Ldelt)2x15

79 + 6 = 85 mins

Unbelievable WO today at Snap Fitness. I dieted hard all week and after 5 days of dieting my WO’s usually suffer at least a little bit, which is why today felt so great. We started with DB incline and close grip pulldown supersets. Last WO I pushed to failure on the first set, and today I was determined not to do that. I was hoping to get 3x8. I got 10 on the first set and wasn’t very near failure. Next 2 sets were 8’s and the 4th set I almost had the 8th rep up but needed assistant from Sarah so it goes as 7 in the log. This may have been my best effort/result with 85#DB’s ever. Certainly the best in a very long time. Last week was really good (11 reps on first set), but I faded after that set and had to drop the weight on the 4th set.

Next we did 2 sets of iso incline and DB rows. Both were good and I went heavier on rows. Then 2 sets of fly’s and seated rows. Wasn’t really feeling the seated rows in my back much. I think just a function of my back being fairly fatigued. Maybe arms were taking over?

Then we did 3 heavy sets, plus a back-off of skull crushers with some incline/hammer curl combo sets. Finished up with some rear/lateral delt work supersetted with a plank/crunch combo. Excellent WO.

Nutrition: 
I weighed 171.2 this morning. Feeling good.

Thursday, July 21, 2016

Thu 7/21 - Pull Day

Workout: Golds
(180#SeatRow)3x9
(Plank)3x60sec
(160#PullDn)3x9
(Plank)3x70sec
(45#RDelt)2x10
(Curl)40x8,35x8
(30#FacePull)2x12
(Crunch)2x15
(140#VbarPull)2x10

42 + 3 = 45 mins

Pull day today. Heavy seated row with planks. Then wide grip pulldowns with planks. Then heavy rear delt raises with curls. Then face pulls with crunches. Finished up with 2 sets of vbar pulldowns. Short and sweet. Good work.

Nutrition: 
I weighed 172.6 this morning. Interesting. Up over a pound, but was at a 1,500 cal deficit yesterday. I've been in a 1,200-1,500 cal deficit every day this week. Should be a good 2 pounds of FAT gone this week.

Wednesday, July 20, 2016

Wed 7/20 - Push Day

Workout: Golds
(75#IsoInc)10,10,7
(DecCrunch)3x12
(65#IsoShldr)3x10
(Plank)3x60
(65#RopeExt)11,10
(8#LDelt)2x12
(20#SideInc)2x12
(20#FrontRaise)2x10

40 + 5 = 45 mins

Quick push WO over lunch today. Started with Iso Incline and went as heavy as I’ve gone before and had 2 great sets. 3rd set I dropped off a bit, but good work. Supersetted incline with decline crunches. Next I did Iso Shoulder Press and got 3 sets of 10 for the first time with this weight. Very pleased. Supersetted this with 60 second planks. Then I did triceps rope extensions supersetted with cable lateral delt raises.  Finished up with side incline and front raises.

Short but sweet workout.  Very pleased with the pressing today.

Nutrition: 
I weighed 171.4 this morning, down from 180.0 2 days ago. Nice.  Going to try to keep diet going for a bit with a small refeed this weekend. Nothing like the weekends lately. I'd like to get down to the upper 160's and not get too far above 170 for a little while. Dropped 8.5 pounds in 2 days which was mostly water, but still surprised it was that much because I kept carbs around 100/day.  Normally I'd see that kind of water drop when carbs are much closer to zero.

Monday, July 18, 2016

Mon 7/18 - Upper (DB Incline PR!)

Workout: Snap Fitness
(85#Inc)11,8,7,70x12 - Great work here. PR with 11 reps at this weight.
(Pullups)12,10,10
(60#IsoInc)10,9
(160#Fly)2x10
(85#DBRow)3x10
(120#RopeExt)2x12
(Inc/HCurl)40x8/8,35x8/8
(Crunch)3x10/10
(40#RDelt)2x12
(10#LDelt)2x10

62 + 8 = 70 mins

I’ve been eating a lot the last week and although I’m cutting starting today, I can probably take advantage of the overfeeding from yesterday so we went to the gym for a WO. Started with DB incline and pullup superset. Incline was really good with 85#DB’s. Looking over my logs quickly, I don’t know if I’ve ever gotten 11 reps with a set of 85#DB’s, so I think this is a PR! That 11th rep was a bit of a grinder, so I should’ve stopped at 10 and been in better shape for the subsequent sets, but they were still good.  Did 3 heavy sets and and awesome back-offset with 70# DB’s’.  Great work.  Pullups were hard - the extra weight from the last couple days of eating didn’t help.

Next we supersetted iso incline with DB rows. After 2 more sets of incline, I’d had enough pressing so I switched and did 2 sets of fly’s. Rows felt good.  Then we did tri/bi superset. Finishedup with some ab a delt work.  Great WO.

Nutrition: 
I weighed 180.0 this morning.