Friday, July 31, 2015

Fri 7/31 - Cardio

Cardio:
Walked 3 miles in 44:18, 14:45 pace. 
Miles were: 15:04, 15:02, 14:08. 
Fitbit cals: 407  Runkeeper Cals:  337

Nutrition:
I weighed 171.6 this morning. My evening got busy and I ended up having to eat a lot late last night to keep from being in a massive deficit. Ate too many carbs from 11PM - 1:30AM so I was a little bloated this morning.

Thursday, July 30, 2015

Thu 7/30 - Lower

Workout: Work Gym
15mins treadmill
(250#LegPress)3x12
(15#Crunch)3x10/10
(75#SLDL)3x10
(85#LegExt)3x12
(115#LegCurl)12,11,10


15 w/u + 30 workout + 5 c/d = 50 mins

Lower day today. I wasn't really planning on hitting the gym today, but had my stuff in the car and figured I'd go ahead and do a little leg work. Hope to go for a ride later this evening as well.  Warmed up on the treadmill for 15 mins and then did the above exercises. Nothing major, but a good stimulation and since I don't hit legs by themselves often, this was plenty of work for today.

Nutrition:
I weighed 171.0 this morning. Feeling good w/o all the cereal making up the bulk of my carbs.  It seems to be getting easier as the days go on and I get more used to it.


Prot Carb Fat Cal
TOTALS: Grams 233 287 61       2,605
Calories 930 1147 549       2,626
Percent 35% 44% 21% `

Wednesday, July 29, 2015

Wed 7/29 - Push Day

Workout: Work Gym
(75#Inc)12,9,8
(Inc)65x9,60x9
(45#DBShldr)4x8
(LegRaise)4x15
(Skulls)90x6,70x8,8
(35#IncFly)12,12,10
(40#Bulldozer)2x10
(15#LDelt)2x12
(75#OHTri)10,7
(58#PushDn)12,12

61 + 9 w/u = 70 mins

Started with incline and had 4x8 written down. I got 12 reps first set and then dropped off from there, but given the higher reps, I only did 3 sets. Then I raised the angle of the incline and did 2 sets with fairly short rests. Then I did shoulder press. I started with 50#DB's, but only got 8 reps and wanted to keep reps at 8 or above, so I dropped to 45#DB's. I supersetted lying leg raises with these. The leg raises felt great on lower abs.

Then I did skull crushers. Started with 90# barbell. Whoa! Triceps worked from all the pressing. Had to go lighter and still struggeld with 70#'s. Still very good work. Triceps were on fire. I supersetted incline fly's with skull crushers and they felt great today. I tried not to go so far below parallel. Then I did a bunch of delt work... 2 sets heavy bulldozer laterals and 2 sets seated lateral raises. Then I did overhead DB extensions and a couple sets of pushdowns to finish the WO. Last set of pushdowns was a double drop set of 58#x10, 48#x7, 38#x12. Great WO!

Nutrition:
I weighed 171.0 this morning. Came back down nicely after refeed weekend. Very minimal processed carbs this week. It's making a difference.


Prot Carb Fat Cal
TOTALS: Grams 236 333 57       2,772
Calories 946 1331 512       2,789
Percent 34% 48% 18% `

Tuesday, July 28, 2015

Tue 7/28 - Pull Day

Workout: Work Gym
(185#BOR)3x10+135x10DS
(175#VbarPull)3x8+138x10DS
(35#Crunch)3x17
(75#DBRow)2x10
(80#BBCurl)2x10
(80#UprightRow)3x10
(30#Inc/HCurl)10/10,25x11/11
(138#PullDn)2x10
(20#RDelt)3x12
(58#Hodge)2x10

65 mins + 5 w/u = 70 mins

Pull day. I was considering doing a full upper WO, but chest still doesn't feel recovered from Sunday, and a pull/push split works better this week from a schedule perspective. Started with BOR in the smith machine. 3 heavy sets and a drop set right after the last set. Next I supersetted v-bar pulldowns with weighted crunches. Same deal with the drop set on the pulldowns.  Then I did 2 sets of DB rows. Good controlled reps with this weight.  Next I supersetted barbell rows with upright rows. Same bar, very little rest in superset. These felt heavy, but good work. It was going to be 2 sets each, but I added a 3rd set of upright rows because they were feeling good.

Next I supersetted incline + hammer curl combo with pulldowns. I had to go light on pulldowns, and even this weight was feeling fairly heavy. This was also a lot of bicep volume for me.  Finished up the WO with 3 sets of seated rear delt fly's supersetted with 2 sets of Hodge rows. This was an excellent pull day! Veins were quite noticeable in my back after the WO.

Nutrition:
I weighed 173.6 this morning. Coming down after weekend-long refeed. I didn't eat any cereal yesterday, but with a fair amount of biking I had to eat a lot of carbs last night in the way of oatmeal to keep from being at too large a deficit. It was hard not eating cereal, but may have created an even worse food monster. "Raw" oatmeal in yogurt and in almond milk. Not heated up. Just dumped in with some sweetener.  LOVE it! Could be dangerous because oatmeal is so calorie dense.


Prot Carb Fat Cal
TOTALS: Grams 221 314 56       2,634
Calories 882 1257 504       2,643
Percent 33% 48% 19% `

Monday, July 27, 2015

Mon 7/27 - Cardio - 2 Rides

Cardio:
Went on 2 rides today for a total of between 20-22 miles. 2nd ride of the day was as the sun was setting. My ride took me out by some farms and the sun setting was really pretty.

Loving my bike. I rode up to the local bike shop this evening to have my new pedals installed. I couldn't get the original one's off. A nice guy at the shop installed the pedals, adjusted my gears and brakes...for free.

Nutrition:
I weighed 176.4 this morning.  Trying to move away from processed carbs. For me, that means cutting out all the cereal I've been eating. I love my cereal and it's going to be difficult to cut out/down.  Today was the first day. I ate some raw oatmeal in yogurt and a lot of beans as my carb sources.  Both are really good, but not the same as big bowls of cereal. :)



Prot Carb Fat Cal
TOTALS: Grams 238 322 60       2,770
  Calories 952 1289 540       2,781
  Percent 34% 46% 19% `


Sun 7/26 - Push Day

Workout: LA Fitness
(80#Inc)8,8,7,6
(Inc)70x9,50x7,35x10
(1-LegPress)2x12/12
(RevCrunch)3x15
(50#DBShldr)10,9,7,6
(Skulls)90x9,7,70x10,10
(35#IncFly)12,11,9
(65#Rope)2x12
(40#Bulldozer)2x9
(15#LDelt)2x12

76 + 10 w/u = 86 mins

Incline was good. Didn't go for any stupid reps that I didn't have a chance of getting. 4 heavy sets, then a brutal triple drop set. Then supersetted single-leg leg press and reverse crunches on the decline bench.  Next 4 sets of shoulder press. Then 4 sets of skull crushers; 2 heavy, 2 medium.  Then 3 sets of incline fly's. We videod them. My form needs some work. My elbows are going way too deep. Read a recommendation today on fly form for DB's, and it was to "fly" them down and press them up. Might try that. Next we supersetted rope pushdowns with bulldozer laterals. Finished up with seated lateral raises.  Good push day.

Nutrition:
I weighed 177.2 this morning. Big refeed yesterday. Probably 5,000 calories.

Saturday, July 25, 2015

Sat 7/25 - Pull Day

Workout: LA Fitness
(35#Pullups)3x8,BWx10
(35#DecCrunch)12,12,10,BWx16
(140#SeatRow)3x8,115x10
(CaptChair)3x10
(V-barPull)160x8,145x8,115x15
(35#Inc/HCurl)2x10/10
(15#RDelt)3x12
(58#HodgeRow)11,10
(65#DBRow)11


62 mins + 5 w/u = 67 mins

I was planning on 1 set of pullups to start the WO. More as a good warmup than part of the WO. Changed plan and decided to start the WO with pullups supersetted with weighted decline crunches.  Pullups were good. Did 3x8 and then a set of body weight with short rest after last weigthed set. My best pullups were 35# for 4x8 and I'm not sure I could've gotten a 4th set of 8, this was really good work for me this far into a cut. Crunches were good. Next we supersetted seated rows with leg raises in the captains chair. 3 sets of heavy rows and a back-off set. We could've probably just hit some quick arm/delt work and been done at this point and still had a really good WO.

Next we did v-bar pulldowns, concentrating on the contraction/squeeze. Had to drop the weight here every set. Back was really fatigued. Then we did the incline/hammer curl combo, supersetted with seated rear delt raises. Finished up with 2 sets of Hodge rows and one set of DB rows. Really good pull WO.

Nutrition:
I weighed 171.0 this morning.  Definitely need to eat today.