Wednesday, August 26, 2015

Wed 8/26 - Push + Cardio

Morning Cardio:
3.1 mile walk in 31:19, 15:38 pace. Fasted with Y+C stack.

Workout: Work Gym
(75#Inc)3x8P
(80#Skulls)8,70x10,10
(LegRaise)3x15
(15#LDelt)2x15
(63#PushDn)2x10

27 + 8 w/u = 35 mins

Left shoulder in a sling and still kind of a mess, but since I'm dieting hard I wanted to get just a quick stimulation. Incline was OK. A little painful, but 3 decent sets of paused reps. Then I supersetted skull crushers with lying leg raises. Skull crushers felt heavy, but I also didn't rest long at all between incline and starting them, so triceps were fatigued. Finished up with some seated lateral raises and pushdowns. Quick WO, but that's exactly what I wanted (aside from the shoulder pain part).

Nutrition:

I weighed 168.4 this morning. Dropped over 9 pounds in 2 days. I'm slightler lighter than my lowest of this cut and lighter than before I left for vacation. But, I was eating carbs prior to vacation and I've restricted them the last 2 days, so as soon as I eat a few carbs, my weight will bump up a bit. I should be able to lost 1.5-2 pounds of fat this week though with the deficit I've created.



Prot Carb Fat Cal
TOTALS: Grams 247 72 18       1,424
  Calories 986 286 159       1,431
  Percent 69% 20% 11% `

Tue 8/25 - Pull Day

Workout: Work Gym
(35#Pullups)2x10
(15#Crunch)2x10/10
(185#BOR)2x10
(175#VbarPull)8,163x8
(Plank)2x90
(75#DBRow)2x12
(35#IncCurl)10,30x10
(25#HCurl)2x10
(35#RDelt)2x12
(50#RDeltFly)10

38 + 7 w/u = 45 mins

Didn't have a lot of time for a WO and L shoulder still bad (have my arm in a sling to keep it imobile) so I did a quick pull WO. I just went heavy and did 2 sets of each. Started with weighted pullups and got two great sets of 10. Very please with these. Supersetted with crunches. THen I did 2 sets of bent over row. Next I did 2 sets of v-bar pulldowns supersetted with 90 second planks with feet up on a medidicine ball. Then I supersetted DB rows, incline curls and hammer curls. Finished up with some rear delt work. Awesome WO for in and out with warmup in 45 mintues.

Nutrition:
Monday was a rest day. I weighed 178#'s Monday morning. I started a mini-cut Monday morning and I weighed 171.8 this morning. 1,500 cal deficit yesterday and flushed a lot of water out of my system from all the carbs during vacation.



Prot Carb Fat Cal
TOTALS: Grams 252 54 15       1,355
  Calories 1008 216 139       1,363
  Percent 74% 16% 10% `

Sun 8/23 - MyoRep Upper + Bike

Workout: IronBound Gym
(65#Inc)12/+4,3,60x3,3,3
(90#T-bar)12/+4,4,3,3,3
(25#LDelt)12/5x4
(180#VbarPull)3x8
(20#DecCrunchTwist)14,10,10
(70#Skulls)15/+4,4,4,3,3
(IncCurl)35x10,30x9,25x10
(35#RDelt)3x10

56 + 8 w/u = 64 mins

Wanted to get a quick WO Sunday morning before driving home. We didn't have much time, so did MyoReps for most exercises. Hadn't done MyoReps in a while, so I wasn't sure about weights for some exercises. Love this protocol. Good WO.

Bike:
Drove home and then Sarah and I went for a 20 mile bike ride on the W&OD trail out to Purcellville and back.

Nutrition:
I weighed 178.0 this morning. Start a mni-cut tomorrow before heading for vacation #2 soon.

Sat 8/22 - Bike - Merchant Square

Bike:
Sarah and I decided to go for another bike ride. We rode 8.5 miles to Colonial Williamsburg Merchant Square for the farmers market. Walked around for a while and then rode home. We took a longer route home that was 12.5 miles for a total of 21 miles.

Weighed 177.6 this morning.

Friday, August 21, 2015

Fri 8/21 - Bike

Bike: 
Sarah and I biked 20.5 miles in the morning in 1:41. Avg just over 12 MPH.  Beautiful morning for a ride.

Nutrition:
I weighed 176.8 this morning.

Thu 8/20 - Upper Day (IronBound Gym)

Workout: IronBound Gym
(80#Inc)8,8,7,70x8,50x8,35x10
(Pullups)12,12,10
(90#T-BarRow)3x8+45x12
(10#T-Twist)3x16
(25#LDelt)3x10
(170#VBarPull)3x8
(30#DecCrunch)3x12
(90#Skulls)10,6,80x10,50x10
(30#IncCurl)12,12,10
(35#RDelt)3x12
(65#Rope)3x12

100 + 10 w/u = 110 mins

Sarah came down to Williamsburg last night and we hit the gym this morning for a full upper body WO. I wasn't sure how my left shoulder was going to be. It's still been painful, but it's had 3-4 days rest. We started with incline and I got 3 really good sets with 80#DB's. The did a series of backoff/drop sets. Very good. We supersetted these with body weight pullups. Then we supersetted t-bar rows with torture twists. The rows felt really heavy for a fairly manageable weight.

Then we went to do shoulder press on a hammer strength machine we both love at Ironbound gym. I started a very light warmup set to see how the left shoulder would be. Not happening. Got 1/4 rep up and had to stop. Really painful. I did lateral delt raises while sarah did presses. Shoulder not good. Surprised how well I did with incline.  Next we did v-bar pulldowns with decline crunches.

Next we did skull crushers. Got a great first set with 90#'s, 2nd set dropped reps badly, so I dropped the weight for the 3rd set and did a drop set after the 3rd. Really good triceps work.  Then we supersetted incline curls with heavy rear delt raises/fly's. Finished up with some rope pushdowns.  Good WO.

Nutrition:
I weighed 175.0 this morning. Reigned it in yesterday a bit to keep things from getting completely out of control. Not tracking calories.

Mon 8/17 - Wed 8/19 - Rest/Run/Bike/Beach

Mon 8/17 - Rest day. Travelled to VA beach with Gregg and Hayden. Weighed 175.6.

Tue 8/18 - Watched sunrise on the beach with Gregg and Hayden. Then 3.7 miles in 50 minutes. Ran 2 miles, walked 1.7 on the boardwalk.  Weight NA

Wed 8/19 - Was planning on gym in the morning, but lack of sleep and overall just feeling beat up, so I skipped it.  Went on a 12 mile bike ride with Mom. 56 minutes.  Weighed 178.0.

Didn't track calories and ate liberally at the beach :)