Thursday, November 27, 2014

Wed 11/26 - Upper

Workout: LA Fitness
(85#Inc)7,6,60x10,10
(160#SeatRow)10,10,8,130x10,10
(100#Crunch)4x11
(165#Decline)11,10,9
(180#PullDn)3x10
(25#Pallof)3x30sec
(35#SealRow)3x12
(73#RopeExt)10,10,9

77 + 10 w/u = 87 mins

Sarah and I worked out together this morning.  I should've never tried to go heavy on incline this morning after a hard push WO yesterday. I did 2 heavy sets and then dropped for 2 back-off sets. I bumped up the weight on seated rows by 15#'s. It was heavy but good work for 3 sets, then did 2 back-off sets. Supersetted with 4 sets of cable crunches. Decline was really good. Bumped the weight and got more reps than I thought and I pushed these hard.

I bumped up pulldowns and they were good. We supersetted pulldowns with Pallof holds. We did them on our knees today for less hip/leg involvement and held them rather than doing "reps".  Finished off the WO with seal rows and rope extensions. Very good WO despite the blunder about trying to do heavy incline.

Nutrition:
I weighed 173.4 this morning. Great 2-day cut before Thanksgiving. Dropped over 10 pounds in 2 days. Based on a caloric deficit for those 2 days of around 3,500, I dropped about 1 pound of FAT. The rest was water. Feeling good and felt lean after the 2 days though.

Tuesday, November 25, 2014

Tue 11/25 - Push Day (work gym)

Workout: Work Gym
(75#Inc)12,11,10 (33/32)
(50#DBShldr)10,9,9,9 (37/40)
(65#Inc)9,8
(75#OHTri)12,10,10 (32/30)
(10#Crunch)20,15,15
(48#Rope)15,13,12
(20#LDelt)3x12
(50#RDeltFly)2x10

54 + 8 w/u = 62 mins

Went over to the gym at work today. Incline was good. I matched my rep PR with this weight. That's good, but I'd like to be beating it. I didn't go super heavy on DB shoulder press, but this was great. Was planning on 3 sets, but was rolling along so I did a 4th set. R shoulder a bit wonky. Raised angle on incline and toward the end of the 1st set my R shoulder started hurting fairly bad. I was going to drop the weight or skip the 2nd set, but went ahead with it and same deal. R shoulder pain. Starting to pick up those nagging injuries (shoulder, elbow, wrists) after pushing hard for a lot of weeks straight w/o a break.

Overhead tri extensions were really good. Supersetted with crunches.  Finished up with rope extensions, lateral delt work and some rear delt work. Rear delt work is  really important even though this was a push day as it helps w/ shoulder stability and hopefully keeps muscle imbalances away.  Good WO. Pleased. Going to have to be really cautious over the next 5-6 days. I'll be off work and my tendency will be to use that time to hammer it in the gym every day. That would be stupid.

Nutrition:
I weighed 176.6 this morning. Down over 7 pounds from Sunday. Mostly water, but had to reign things in before Thanksgiving so doing a quick couple day cut.

Monday, November 24, 2014

Sun 11/23 - Upper

Workout: LA Fitness
(70#Inc)3x10
(30#IncFly)2x10
(175#PullDn)3x10
(30#Pallof)3x10/10
(155#Decline)13,10,12
(130#SeatRow)3x10
(CaptChair)3x15
(65#RopeExt)11,10,10
(30#SealRow)3x13,45x8

75 + 8 w/u = 83 mins

Sarah and I worked out together this morning. She can't do any lower body yet, so we did an upper WO even though I did push yesterday. I did some incline but didn't go heavy. It felt really good to get some extra chest volume in actually. I did 2 sets of fly's as well.  I did pulldowns with a fairly close grip (shoulder width) and that felt good. We supersetted pulldowns with Pallof presses.'

Decline was really good today. No shoulder pain and good reps. Seated rows were good. Then we supersetted rope extensions with leg raises in the captain's chair. Finishedthe WO with some seal rows. Really love the way these feel. I did 3 sets and then 1 "heavy" set. Heavy set was hard because you can't really cheat on these like you canwith most rowing movements.

Nutrition:
I weighed 184.0 this morning. Ate a ton yesterday for lunch, during gingerbread house making and for dinner. Feeling a little chunky. :)

Sunday, November 23, 2014

Sat 11/23 - Push Day

Workout: LA Fitness
(85#Inc)9,7,80x7,7,7
(45#DBShldr)10,9,9,9
(60#Inc)11,10,10,10,8
(80#OHTri)8,70x9,8,8,7
(40#IncFly)7,30x10,10
(65#PushDn)12,10,10,10
(20#LDelt)3x10
(100#RDeltFly)12,10,10

72 + 12 w/u = 84 mins

My R shoulder has been giving me problems, so I started using a bit of a different technique on incline, keeping elbows tucked in tight and DB's at around a 45 degree angle instead of perpendicular to the body. It feels better on my shoulder, but I'm not grooved into the movement yet so after the 2nd set of heavy incline, I dropped the weight by 5#'s and did 3 mroe fairly good sets. I didn't go heavy on shoulder press because of the shoulder, but still some decent work and volume.  Since I didn't get as many real heavy sets of incline as I'd like, I did 5 sets of steep angle incline with 5#'s less than I'd normally do. Used same (new) technique. Felt great. I think I need this kind of volume on chest. It takes a lot of time though.

I did a 1st set of incline fly's with my normal weight and it was way too heavy. Dropped weight and did 2 more good sets. Finished up with a triple set of pushdowns, lateral delt raises and rear delt fly's. I wasn't thrilled with the WO, but like the new incline technique and will reset weights and try to work back up.

In general, I'm feeling beat up. R shoulder is bad, elbows are starting to bark at me. Even my hands and wrists are "achy". I've been pushing real hard for about 9 weeks and probably need a deload.

Nutrition: 

I weighed 180.2 this morning.

Friday, November 21, 2014

Fri 11/21 - Pull Day

Workout: LA Fitness
(145#SeatRow)4x10,115x12
(100#Crunch)4x11
(190#RevGripPull)4x10
(30#Pallof)3x10
(90#DBRow)3x10
(50#FacePull)3x10
(35#IncCurl)9+9,30x9+9,9+9
(25#SealRow)3x10
(80#UprightRow)4x10
(InvertRow)11,10,9

92 mins + 5 w/u = 97 mins

Sarah and I hit the gym for another early morning WO. Pull day for me, Upper for her (meaning she did pull w/ me plus some pressing). Started with seated rows and bumped up the weigth. 4 good heavy sets and one back-off set. Supersetted with 4 sets of cable crunches.  Next we supersetted reverse grip pulldowns with paloff presses. Pulldowns were really good. Pallof presses were really hard after 4 heavy sets of crunches.  Next I did DB rows while Sarah did shoulder press. That was the meat of the WO done in about an hour.

After the meat of the WO, we did face pulls supersetted with incline curls + pinwheel curls. Curls felt really heavy after all the rowing. Then we tried a new movement I've heard called Seal Rows. You lie face forward on an incline bench with arms hanging toward the floor. You grab DB's and do rows, squeezing and retracting the shoulder blades back.  Really liked these. Great upper back activation. Sarah went to shower and I finished up with 4 sets of upright rows and 3 sets of inverted rows. Inverted rows were really difficult after hammering my back all WO.  Good WO. Not quite used to working out in the morning yet, but it feels great to have it done and the rest of the day ahead of me.

Nutrition:

I weighed 178.4 again this morning. Macro breakdown has been about P/C/F 215/500/30 = 3,130 cals (body weight X 17-18cals/day). Not getting enough fat, so I'll TRY to start adding fat and cutting down on carbs. 30 grams of fat for long periods just isn't enough. It's going to be tough adding in fat, mainly with eating more almonds and some peanut butter in my oatmeal, at the expense of a couple bowls of cereal.

Here is what's been a typical nutrition day for the last 8 weeks. This was a WO day. Rest days are slightly less carbs and around 2,900-3,000 cals.



Prot Carb Fat Cal
TOTALS: Grams 228 531 32  3,332
  Calories 913 2125 289  3,327
  Percent 27% 64% 9% `

Wednesday, November 19, 2014

Wed 11/19 - Upper (w/ Sarah)

Workout: LA Fitness
(85#Inc)9,8,7,7 (31/32)
(175#PullDn)3x10
(30#Pallof)3x10/10
(60#DBShldr)8,6,45x10
(InvertRow)3x12
(135#ChestPress)11,11,8
(65#RopeExt)4x11
(15#DecCrunch)20,18,18
(20#IncCableFly)10,10,15x10
(100#RDeltFly)13,10,9

76 + 12 w/u = 88 mins

Sarah and I got up at 4am to get to the gym at 5am for a WO. Not a lot of sleep, but loved working out w/ Sarah this morning. I lost a rep on incline this morning. Not thrilled about that, but I'm guessing body just isn't used to waking up and hitting heavy weights. Still good pressing, but even warmup sets felt heavy. Heavy WO last night probably contributed as well.  Pulldowns were good. I did them with a fairly narrow grip and got good activation. We supersetted pulldowns with Pallof presses.

DB shoulder press didn't go great. First set was good, but 2nd set I stopped after 6. Thought I'd get 7 but my R shoulder just kind of caved and I didn't want to do any more heavy pressing. Dropped to 45#DB's and did a good set of 10. Inverted rows were good. Hadn't done these in a while. we wanted to do decline, but the bench was out of commission. I wanted some more chest volume though, so we did machine chest press. I bumped the weight here from last time I did it and it felt good.

Next we supersetted rope extensions with decline crunches. No one was in one of the cable stations and there was a portable bench nearby, so I set it up for incline cable fly's. Been wanting to try these. Didn't think a whole lot of them. I can see where there might be better pec activation compared to DB's, but it's difficult to get the station free and the setup takes a bit of time. Not sold on them for the effort involved. Sarah went to shower and I did some rear delt fly's to finish the
WO.

Decent WO. Not great, but they can't all be fantastic. What made it great was working out w/ my partner again.

Nutrition:

I weighed 178.4 this morning.

Tuesday, November 18, 2014

Tue 11/18 - Pull (Massive Deadlift PR!)

Workout: LA Fitness
(DeadLift)225x5,275x3,325x2,345x3,365x2,2,2,2,2,275x10 - Awesome work with these heavy doubles!
(130#SeatRow)3x10
(30#Pallof)3x10
(175#RevPullDn)3x10,145X10
(Dips)2x15

47 mins + 7 w/u = 54 mins

I hadn't done deadlifts in a while and being away last weekend messed up my schedule and I didn't get to do them so I did them today. I warmed up with some mobility work then started with 135x10 and worked up from there to what I thought would be working sets at 345#'s. I did a triple there and it felt easy so I added weight and did 5 doubles at 365#'s. I don't think I've ever pulled 365#'s for a single, let alone a bunch of doubles. Then I did a backoff set at 275#"s for 10 reps. The 275 was brutal for high reps after the doubles. Awesome work. I'm starting to learn that I don't need a ton of frequency in deadlifting to progress. Very different than chest where I need a ton of volume to grow and make progress.

Next I did seated rows (a bit lighter than last WO since it was after DL's) supersetted with Pallof Presses. The rows felt good after DL's. Then I did reverse grip pulldowns supersetted with a couple sets of dips. Surprisingly the dips weren't very easy so it was probably a good thing I didn't do a push WO today because I don't think my body was ready for one.  My back was on fire and pumped at the end of this WO. I didn't really intend for it to be a pull WO, but that's where it ended up and it was great! Sarah and I are planning on going to the gym tomorrow morning at 5am, so I'm planning on eating a lot tonight because I won't have time for a big meal before the WO tomorrow.

Nutrition:
I weighed 177.6 this morning. Planning on continuing bulk through Thanksgiving and then think I'll run a cycle of RFL to shed a couple of the pounds I've put on and go right back to bulk calories.