Thursday, March 23, 2017

Thu 3/23 - Upper

Workout: Golds
(60#DBShldr)3x8
(180#PullDn)3x8
(65#DBInc)2x9
(140#SeatRow)2x8
(25#ChestRaise)2x10
(80#OHTri)12,11
(70#EZCurl)12
(CableCrunch)2x10
(15#RDelt)2x10
(35#Crunch)2x12

40 + 7 = 47 mins

Started WO today with shoulder press instead of incline today to change the movement pattern focus a bit. Planned on doing 50#DB’s on shoulder press, but I’ve been doing that after incline, so I bumped up to 60#DB’s. Good weight, 65#DB’s would’ve been too heavy. Supersetted shoulder press with heavy pulldowns. Then I did incline, seated row and chest raise combination. Incline was controlled, paused reps. Felt good. 8-9 reps here was definitely work. I did seated rows with a straight bar with underhand grip. I wanted to do chest raises because I hadn’t done them in a while. Next I did overhead DB triceps extensions with cable crunches and a set of EZ bar curls. Finished up with some more crunches and rear delt work. Solid WO.

Just checked my log. That shoulder press with 60# DB’s was a lot better than I thought, especially since I haven’t done that as a main heavy movement for several months. Very nice!

Weight: 
I weighed 174.6. Feeling pretty good.

Calories are 1,200-1,400 a day with ~245g protein.  Do the math. There's not a whole lot else besides protein. Some fish oil, broccoli and spinach. My one comfort food I can't give up for the duration of the diet is fat free greek yogurt with 30g of fiber1 every night. That's under 25g carbs though.

Tuesday, March 21, 2017

Tue 3/21 - Upper

Workout: Golds
(80#DBInc)10,9,8
(180#SeatRow)3x8
(50#DBShldr)2x8
(160#PullDn)2x9
(73#RopeExt)12,11
(35#Curl)2x11
(CaptChair/20#Crunch)2x10/10
(15#RDelt)2x10

35 + 10 = 45 mins

Wanted to work out yesterday to take advantage of energy from eating a lot over the weekend, but just didn’t have time, and to be honest, just wasn’t feeling motivated at all to hit the gym.  I only ate about 1,200 calories yesterday, so I was hoping I’d still be able to have a good WO today.  It turned out to be very good. Short, but sweet.

Started with DB incline and seated row superset. I was surprised I got 10 reps first set. 2nd set I’m pretty sure I could’ve gotten another 10 reps, but it might have turned into more of a grind on the last rep, so I stopped at 9. Got a solid 8 on the last set. Very pleased. Rows felt good.  Next I did shoulder press with pulldowns. Finished up with a combination of triceps, biceps, abs and rear delt work. Solid work in 45 mins.

Weight: 
I weighed 177.2 this morning, down from 182.6 yesterday. Big spike in weight after hiking/carbing weekend :)

Sat/Sun 3/18-19 - Hiking

Went to Pisgah National Forest this weekend and stayed at the Davidson River Campground. Saturday we hiked the Black Mountain Trail - 10 miles.
Sunday we hiked Looking Glass Rock Trail - 6 miles.

Nice campground. Not quite as nice as Cades Cove, but it was close to town which was convenient.

Friday, March 17, 2017

Fri 3/17 - Upper

Workout: Snap Fitness
(75#DBInc)3x10
(175#SeatRow)8,8,10
(50#DBInc)2x8
(175#PullDn)2x10
(130#RopeExt)2x11
(35#Curl)2x11
(25#Crunch)3x10
(130#RDelt)2x12

32 + 6 = 38 mins

Stuck to diet well the last 3 days. Feeling good this morning. I got in a quick WO after work today. Started with incline and seated row superset. Both felt good. I was expecting this to be harder since i’m not used to dieting at all. Still had very good strength. Next I did shoulder press with pulldowns. Finished up with a combination of rope extensions, curls, weighted crunches and rear delt fly’s. Pleased. In and out in under 40 mins including warmup. Kept volume right where it should be.

Weight: 
I weighed 174.4 this morning, down from 183.2 on Monday.  Hiking this weekend and a lot more food on the agenda. Weight will spike big time.

Wednesday, March 15, 2017

Wed 3/15 - Upper (and diet starts)

Workout: Golds
(80#DBInc)9,9,8
(180#PullDn)3x9
(50#DBShldr)9,8
(160#SeatRow)2x8
(25#Crunch)3x10
(80#OHTri)11,10
(35#IncCurl)11
(CaptChair)2x10
(15#RDelt)2x10

36 = 9 = 45 mins

Started RFL-like diet on yesterday. Yesterday macros were protein:214 (too low), carb:58, fat: 17, calories: 1,245.  This diet will have more diet breaks for backpacking trips, but diet days will break down something like the following:
Protein: 250+g
Carbs: 50-60g
Fat: 20g
Calories: 1,500

Maintenance calories for me right now is about 2,700, so I’ll be in a 1,200+ calorie daily deficit.

First WO on the diet has always been really good, and today was no exception. Heavy steep DB incline and heavy pulldowns were both very good for 3 sets. Next I supersetted shoulder
press, seated rows and weighted crunches. Shoulder press was good as well. Next I did 2 sets overhead triceps extension (good) and 1 set incline curls. Finished up with some leg
raises in the captain’s chair and some rear delt work.  Very solid WO.

WO’s while on the diet will be less frequent, less volume, and I’ll try to keep things at least moderately heavy. In the past, I’ve felt good when starting a diet and pushed things
really hard with too much volume and frequency because I was feeling good. This time, I’m going to try to stick to the lower frequency and volume while trying to maintain weights used.
This diet will be different because I’m also going to be doing some backpacking during it, so I’ll need to take diet breaks on those days and eat a lot more so I don’t crash on a
mountain somewhere and have Sarah carry me out :-D

Weight: 
I weighed 177.2 this morning, down from 183.2 on Monday.

Monday, March 13, 2017

Sun 3/12 - Pull

Workout: Snap Fitness
(Pullups)4x10
(130#Pulldn)1x10
(InvertRow)3x10
(CircleCrunch)3x10
(75#SLDL)3x10
(RevCrunch)3x10
(40#RDelt)3x10
(35#IncCurl)10,7,Hx10
(200#CableRow)2x10
(115#RDeltFly)2x10

60 + 5 = 65 mins

Started with pull-ups and did 4x10. None of them felt easy, so I was a bit surprised I got 4x10. Followed it up with a set of pulldowns. Next we did inverted rows with circle crunches. Up next was DB SLDL and reverse crunches.  Then I did rear delt raises with curls. Curls were 2 sets incline curls, 1 set hammer curls. Finished up with standing cable rows and rear delt fly’s.

Weight: 
I weighed 182.0 this morning.

Sat 3/11 - Push

Workout: Snap Fitness
(80#DBInc)9,8,70x10,9
(210#LegPress)3x10
(CaptChair/Crunch)3x10/10
(50#DBShldr)3x8
(50#Pullover)3x8
(80#Skulls)3x10
(100#LegExt)2x15
(65#OHTri)2x10
(20#ChestRaise)2x10

66 + 10 = 76 mins

Started with steep angle incline. The bench at Snap Fitness is steeper than at golds, so same weight is harder.  First set was good. Very controlled reps with slow negatives. 2nd set I had a bit of a hard time getting the R DB in place and strained shoulder a bit. Another good controlled set though. 3rd set, R shoulder wasn’t having any bit of getting DB up and I got stuck. Startedover after a rest and dropped to 70#DB’s. Good controlled reps for 2 more sets. Disappointed I couldn’t get more sets with 80’s, but still very good work.

Next we did leg press with abs. Then shoulder press with pullovers. Pullovers felt heavy supersetted with shoulder press.  Then we did skull crushers with leg extensions. Finished up with some overhead triceps extensions and chest raise. Triceps extensions hard after skull crushes.  Good push day.

Weight:
I weighed 178.2 this morning.