Wednesday, July 1, 2015

Wed 7/1 - Cardio

Cardio:
4 miles in 57:01. Avg 14:16 pace.
Ran 1 mile to get HR up, then walked 3.
Miles were: 10:36, 15:20: 15:25, 15:41

Nutrition:
I weighed 175.2 this morning.


Prot Carb Fat Cal
TOTALS: Grams 225 214 38       2,105
Calories 901 857 338       2,096
Percent 43% 41% 16% `

Tuesday, June 30, 2015

Tue 6/30 - Upper

Workout: Work Gym
(75#Inc)12
(IncFly)45x11,40x11
(V-BarPullDn)188x10,163x10,150x10
(LandminePress)70x15,15,90x12,10
(75#DBRow)3x10
(80#Skullcrusher)11,10,10
(35#IncCurl)2x10
(LDelt)25x10,20x12,12
(15#RDelt)2x12
(15#CrunchTwist)4x12

75 + 9 w/u = 84 mins

Didn't want to go heavy on upper today and would like to go heavier on Thursday before taking 3-4 days off to go to PA for the holiday weekend. Also, I did something in my upper back/ribcage on Sunday that was bothering me. I thought it went away, but must've slept on it wrong last night and I'm stiff as hell and cant look down or turn my head left. Anyway, on to the WO.

I started with incline/pulldown superset. I did one "heavy" set of incline, which was good at 12 reps with heaviest DB at the gym. Followed by 2 sets of really good incline fly's. With that, I did 1 heavy set of pulldowns and 2 lighter sets, concentrating on good squeeze and contraction.  Next I did 4 sets of landmine presses (new exercise) supersetted with 3 sets of DB rows. I guess I should've started heavier on the landmines, but since it was the first time I wasn't sure where to start. I like these. Really good shoudler and upper chest movement.

Then I did 3 sets of skull crushers with a straight barbell (normally use EZbar) with 2 sets of incline curls. Finished up with lateral & rear delt work and some ab work. For abs, I started with cable crunches. That bothered my elbows. Then I did weighted crunches on the back extension machine. That was painful on my back today. So I then did 2 sets of crunch twists with a 15#DB. Ended up being some decent ab work.

Good WO. For only doing 3 sets of chest that wasn't all that heavy, I felt like it was a really good stimulation. I think I'll try to work in some more fly's and other chest work rather than trying to hammer it with heavy incline 3 times a week each week.

Nutrition:

I weighed 175.4 this morning.

Monday, June 29, 2015

Mon 6/29 - Cardio

Cardio:
4 mile walk in the morning in 59:00.  Avg 14:42 pace.
Fasted + Yohimbe/C stack

Nutrition:
I weighed 176.6 this morning. Starting to add more fat and reduce carbs in diet today. I'll keep cals about the same, just a different macro mix.


Prot Carb Fat Cal
TOTALS: Grams 225 249 55       2,390
Calories 899 996 499       2,394
Percent 38% 42% 21% `

Sun 6/28 - Pull Day

Workout: LA Fitness
(115#IsoRow)4x12
(10#DecCrunchTwist)4x12
(185#SLDL)3x10
(80#EZBarCurl)3x10
(165#PullDn)6x8
(Crunch)3x10/10
(50#SealRow)3x10
(30#Inc/HCurl)2x10/10
(75#UprightRow)3x10
(58#Hodge)3x12
(115#IsoRow)3x10
(50#IsoInc)12,12,15
(10#RDelt)2x14

90 mins + 5 w/u = 95 mins

Pull day today, and I had a lot more energy than for yesterday's WO after eating a lot more on Saturday. I think I need to switch my push/pull days around so I'm doing push days more frequently when I'm fed. Anway, started with 2-arm iso rows supersetted with decline crunch twists. Both were good. I didn't go real heavy on the rows because I wanted a fair amount of volume and didn't want to be cheating the weight. Then I did SLDL. I was going to go light here with 135#'s, but that felt super light so I bumped it to 185#'s. That felt light also, but I kept it there. I supersetted SLDL with EZ bar curls - 3 good sets.

Then I did pulldowns. 6 sets of 8. 3 sets wide grip, 3 sets v-bar grip. Supersetted with body weight crunches.  Then I supersetted seal rows (had to be light after all the back volume already) with the incline/hammer curl combo.  Next I supersetted upright rows with hodge rows. Then I did a couple sets of 1-arm iso rows. I was planning on going heavier here, but back was spent. Finished up with a little incline for some chest work just to get some blood moving through pecs after yesterday and rear delt work.  Very good WO. Makes such a difference doing this WO after a day of increased calories after restricting all week...hence my thought on switching push/pull days around because I need to better maintain strength on pressing right now.

Nutrition:
I weighed 177.4 this morning.  Went to Joe's wedding today so didn't really track calories. Kept things in check really well actually.

Saturday, June 27, 2015

Sat 6/27 - Push Day

Workout: LA Fitness
(Inc)85x8,5,80x7,75x7,70x7
(IncDropSets)60x10,45x10,35x12Paused
(8PlLegPress)3x12
(45#DecCrunch)13,10,8,BWx15
(70#IsoShldr)9,7,45x12,9
(30#IncFly)3x12
(80#OHTri)8,7,70x9
(Skulls)70x10,60x13,13
(35#BulldozerLateral)2x10
(15#TriExt)3x15
(25#LDelt)2x10
(58#Rope)12,10

94 + 10 w/u = 104 mins

First set of incline was pretty good actually, and then it got really tough. Thought I'd get at least 6, maybe 7 reps on 2nd set and then drop to 80#DB's. Nope. I got 5. Then I dropped weight each set to keep reps at 7. A little disappointed, but it's not completely unexpected this far into my cut and this lean. After the heavier sets were don I did some drop sets with 60, 45 and 35 pound DB's. NO rests other than to grab the lighter DB's. All paused partial reps. Brutal.

Next I did leg press and crunches. Moving back to upper body, I did iso shoulder press. First set was good, 2nd was OK, but 3rd would've dropped off bad. So I did 2 lighter sets on short rests. Next I did incline fly's. They felt really good. 3 sets.  Then I did overhead DB triceps extensions. 2 sets w/ 80's, a set w/ 70's. Then 3 sets of skull crushers supersetted with bulldozer laterals. Finished up with some more triceps work (2 exercises) and lateral delts.

I worked really hard, but have definitely lost some strength on the cut now. I think I'm done with 85#DB's on incline for a while. I may try 1 heavy set, but I just can't sustain good reps at this weight any more. I'm probably better of w/ 80's until I move to maintenance calories and try to build back up a little.

Nutrition:
I weighed 175.2 this morning. Cut pretty hard again this week averaging a 1,400 daily calorie deficit. Refeed today and assess where I'm at tomorrow and determine plan going forward. I'd like to get into the 6% body fat range, but not sure how much strength I'm willing to sacrifice.

Fri 6/26 - Cardio

2 cardio sessions today:

Morning: Fasted with Yohimbe + Caffeine stack
4.75 miles in 65 mins. 13:39 avg pace.  Ran 10mins, walked 30mins, ran 10mins, walkd 15mins

Afternoon:
2.5 mile walk in 40 mins. 16:00 pace.

Nutrition:
I weighed 175.0 this morning. Doing fasted cardio in the mornings with Yohimbe HCL and Caffeine stack (Stubborn fat protocol)


Prot Carb Fat Cal
TOTALS: Grams 240 277 32       2,389
  Calories 960 1107 288       2,355
  Percent 41% 47% 12% `

Thursday, June 25, 2015

Thu 6/25 - Cardio + Upper WO + Body Composition + Progress Pic

Cardio:
 3.5 mile walk/run in 45:50.
Avg 13:03 pace.
Miles were 11:16, 14:38, 12:12, 7:36 (.5 mile)

Workout: Work Gym
(65#Inc)3x9P
(Pullups)8,8,10
(45#DBShldr)2x10
(75#DBRow)2x10
(30#IncCurl)2x12
(73#PushDn)2x12
(15#CrunchTwist)15,12,15
(25#IncFly)2x15
(20#LDetl)2x12
(15#RDelt)2x12

37 + 8 w/u = 45 mins

2nd "workout" of the day after cardio this morning.  Quick WO over lunch today. I was planning on going light today so I can hit it hard this weekend. I didn't have much time today, so it worked out well to go light and take short rests and really keep things moving along. Incline/pullups combo was good. Stayed away from failure (on everything today). Incline felt good with controlled paused reps. Pullups felt super easy for first 2 sets. Worked a little bit on last set of 10 reps.

Next I did DB shoulder press and DB rows. Shoulder press felt light and easy, rows bothered my left shoulder. Weird, eh? Left shoulder has been bad, but pressing doesn't seem to bother it as much as pulling. Next I supersetted curls, pushdowns and abs. Got a good burn with curls and abs felt
really good. Finished up with incline fly's, rear & lateral delt work. Fly's felt great today. Used a little bit different technique that really activated the pec. Light weight, but still felt good.

Nutrition:
I weighed 175.2 this morning. I got a body composition test done at the gym today. Results are 7.52%. I'll post the 7-site caliper readings later.  That's about as lean as last year and I'd still like to get a bit leaner. I feel good and lean, but want to come down a bit further.  This year my legs are noticeably leaner. Abs seem about the same. Hoping some of the Stubborn Fat protocols will help with that.  Anyway, pleased with the progress so far.
kip owens
Kip Owens - 7.52%



Prot Carb Fat Cal
TOTALS: Grams 237 377 34       2,775
  Calories 948 1507 310       2,765
  Percent 34% 55% 11% `