Thursday, April 23, 2015

Thu 4/23 - Full Body (work gym)

Wed 4/22 - Rest day
I weighed 179.6.



Prot Carb Fat Cal
TOTALS: Grams 259 93 26       1,647
Calories 1036 370 232       1,638
Percent 63% 23% 14% `

Thu 4/23 - Full Body - work gym
(75#Inc)13,8,8
(65#SealRow)2x10
(BOR)185x10,135x10
(250#LegPress)3x12
(15#Crunch)3x10/10
(#7IsoShldr)12,11
(150#PullDn)2x10
(115#LegCurl)13,12
(85#LegExt)2x13
(70#BBCurl)2x10
(73#PushDn)12,10
(100#Fly)10

52 + 8w/u + 10TM = 70 mins

Full Body at the work gym today. Goal today was to get a good stimulation, but not hit failure on things so I can still be ready for a hard WO this weekend. First I supersetted incline with seal rows. I wrote down 3x8 for incline, which would be fairly easy, but a good stimulation. I felt really good on the first set, so I pushed it to 13 reps. Felt really good. I kept it under control the other 2 sets and 8 reps was plenty hard by the 3rd set. I ended up doing 2 sets of seal rows and 2 sets of barbell rows (1 heavy, 1 light w/ short rest).

Next I did leg press supersetted with crunches. Then I supersetted shoulder press machine with pulldowns. Just 2 sets of each. Then I finished legs with leg curls and leg extensions. Finished up the WO with some barbell curls, pushdowns and one set of fly's.  Good WO. Legs feel like jell-o this afternoon.

Nutrition:
I weighed 179.6 again this morning.



Prot Carb Fat Cal
TOTALS: Grams 261 109 27       1,730
  Calories 1044 434 242       1,720
  Percent 61% 25% 14% `

Tuesday, April 21, 2015

Tue 4/21 - Upper

Workout: Work Gym
(65#DBShldr)10,7,7
(195#SmBOR)3x8
(65#Inc)10,10,9P
(163#PullDn)3x8
(100#Crunch)3x10
(100#Fly)2x10
(75#OHTri)15,11
(35#IncCurl)13,9
(70#UprightRow)2x10
(RDelt)70x10,60x10
(63#PushDn)10

53 + 9 w/u + 10 TM c/d = 72 mins

Supersetted DB shoulder press with BOR's in smith machine. First set of shoulder press was really good, 2nd set dropped signifcantly, 3rd set I held on. I bumped the weight on BOR's and they felt heavy, but good reps.  Next I supersetted DB incline with close grip pulldowns. Incline was really good. Pulldowns started feeling really easy each set, but got heavy quickly. 

Then I supersetted 3 sets of cable crunches with 2 sets of fly's. Kept fly's to 2 sets because don't need overkill here. Then I supersetted DB overhead triceps extensions with incline curls. Both were great and I got at least as many reps as I have before. Finished up with some upright rows, rear delt fly's and a set of pushdowns.  Very nice WO. Then I hit the treadmill for 10-11 mins.

Nutrition:
I weighed 180.6 this morning. Feeling pretty good. I'll eat at about 10 cals/pound body weight today, which mean a few extra carbs.

Mon 4/20 - Cardio

Went for a 35 min walk in the morning. I couldn't believe that my weight only went up about 1.5 pounds on my refeed on Sunday.

Nutrition: I weighed 181.4 this morning (up from 180.2) after a 3,800 calorie and ~600 grams of carbs yesterday.  Back to diet today:



Prot Carb Fat Cal
TOTALS: Grams 256 107 27       1,700
  Calories 1022 426 243       1,691
  Percent 60% 25% 14% `

Monday, April 20, 2015

Sun 4/19 - Full Body & Refeed

Workout: LA Fitness
(80#Inc)10,9,8,60x10P Very good
(SeatRow)95x8,88x10,10
(255#LegPress)3x10
(110#Crunch)3x10
(65#IsoShldr)11,10,8 Great
(180#PullDn)10,9,9
(190#Fly)12,11,11 Weight bump
(105#LegCurl)3x11
(DipMachine)2x10
(35#IncCurl)12,9
(58#RopeExt)3x10
(RevCrunch)2x15
(50#SealRow)2x10
(45#Pullover)2x10
(30#HCurl)2x10
(85#LDelt)2x10

90 + 10 = 100 mins

Incline was really good. Needed an assist on last rep of 3rd set, but only on my R side. Left side went up fine. Really pleased this hasn't fallen off at all 2 weeks into cut. Supersetted with seated rows. Bumped weight on first set and it was heavy. Dropped back for last 2 sets.  Next we supersetted leg press and cable crunches. Sarah used the plate loaded leg press, I used the machine. It's too much of a pain to add/remove a bunch of plates to share the leg press. The machine isn't bad though. Bumped weight on crunches.

Next we supersetted iso shoulder press with pulldowns. I got more reps than ever on shoulder press and added 2 reps on pulldowns. WO going great. Next we supersetted fly's with leg curls. I bumped the weight on fly's and they felt great so we did 3 sets.  Then we supersetted incline curls with the plate loaded dip machine for 2 sets each. Followed that with rope extensions and reverse crunches. Rope extensions felt real heavy after the dip machine so I dropped weight twice.

Next we supersetted 2 sets of seal rows and pullovers.  Finished up with some hammer curls and lateral delt raises (machine). Great WO. Probably too many exercises, but big refeed after this WO, so we kind of threw the kitchen sink at it after the main movements. Wise? IDK, but it was a hell of a WO. :)

Nutrition:
I weighed 180.2 this morning. Up about a pound from yesterday depsite a large deficit. Refeed today of about 3,800 cals & ~600 grams of carbs.



Prot Carb Fat Cal
TOTALS: Grams 209 593 65       3,761
  Calories 837 2370 585       3,792
  Percent 22% 63% 15% `

Fri 4/17 & Sat 4/18 - Rest

Two rest days before big WO and Refeed on Sunday. They were both active days with lots of walking.

Fri 4/17 - Weighed 180.2



Prot Carb Fat Cal
TOTALS: Grams 251 106 27       1,688
  Calories 1004 424 244       1,672
  Percent 60% 25% 15% `

Sat 4/18 - Weighed 179.4



Prot Carb Fat Cal
TOTALS: Grams 243 87 24       1,539
  Calories 971 347 213       1,531
  Percent 63% 23% 14% `

Thursday, April 16, 2015

Thu 4/16 - Full Body

Wed 4/15 - Rest
Rest day. I weighed 181.0 yesterday and was very active despite no WO or cardio. Fitbit has seemed fairly accurate lately as far as calorie expenditure has gone and yesterday it had me at 3,685. I consumed 1,715 calories, so a big deficit.  Macros were:


Prot Carb Fat Cal
TOTALS: Grams 259 107 27       1,715
Calories 1036 426 244       1,706
Percent 61% 25% 14% `

Thu 4/16 - Full Body (I use that term lightly - not a lot of leg work here, but enough to get a stimulation)
Workout: LA Fitness
(Inc)75x12,80x9,7,60x10P
(88#SeatRow)3x10
(10PlLegPress)3x10
(105#Crunch)12,11,10
(65#IsoShldr)10,9,7
(180#PullDn)10,8,8
(73#RopeExt)10,8,50x12
(35#IncCurl)11,7
(100#LegCurl)2x11
(175#Fly)12,11
(115#RDelt)13,10

60 + 10 = 70 mins

I wasn't committed to going heavy on incline today, and wish I would've been. Started w/ 75#DB's and felt really good for 12 reps. Bumped to 80#DB's. 1st set was good and then kind of died on the 3rd. Dying on the 3rd set was kind of a trend w/ this WO. Top end strength was great, but just didn't have the energy for 3 hard sets. I supersetted incline with seated rows which were really good. I then did leg press/cable crunches to give upper body a rest. Leg press felt heavy.

I bumped up the weight on Iso Shoulder press and got 2 great sets, died on the 3rd. Supersetted with pulldowns that I bumped the weight also. 3 good sets. Next I supersetted rope extensions with incline curls. After 2 sets of rope extensions, I switched to pushdowns with lighter weight.  Next I supersetted leg curls for a bit of hamstring work (didn't have energy for SLDL) and fly's. Fly's were great. Finished up with some rear delt work.

Really good WO despite 3rd set troubles. During this hard cut I should only be doing 2-3 sets to maintain so struggling on 3rd sets isn't much of an issue, especially if I'm hitting these muscle groups 3x week.  

Nutrition:
I weighed 180.4 this morning. Feeling good. After this weekend I'll move to a more moderate deficit. Probably around a 20% deficit rather than what is currently about a 50% deficit. Macros:



Prot Carb Fat Cal
TOTALS: Grams 250 141 30       1,842
  Calories 998 564 269       1,831
  Percent 55% 31% 15% `


Tuesday, April 14, 2015

Tue 4/14 - Upper

Workout: Work Gym
(75#Inc)12,9,9
(185#SmBOR)3x10
(#7ShoulderPress)3x10
(150#PullDn)3x8
(75#OHTri)13,10
(70#BBCurl)2x10
(100#Crunch)12,10,10
(60#RDelt)12,10
(100#Fly)2x10
(50#Pullover)2x10
(63#PushDn)12,10
(30#IncCurl)13

57 + 10 w/u + 13 TM c/d = 80mins

Started with an incline/bent-over-row superset. Incline was good. First set was really good, dropped 3 reps 2nd set and maintained for the 3rd. Got 3 good sets of BOR, but effort seemed harder than list time doing these. Next I supersetted shoulder press and pulldowns. I was planning on doing DB shoulder press, but decided to try the shoulder press machine at work. I sat in it reversed so it was a strict shoulder press, rather than a real steep incline (just like at LA Fitness). Felt really good this way. Pulldowns were ok.

Next I supersetted overhead tricep extensions, barbell curls and cable crunches. 2 sets of bi/tri and 3 for abs. Then I supersetted chest fly with rear delt fly on the same machine.  Finished up with some DB pullovers, pushdowns and 1 set of incline curls.  I warmed up for 10 minutes and then for the first time in a LONG time, I hopped on the treadmill after the WO and did 13 mins of cardio (felt like 30mins - hate the treadmill).  Good WO.

Nutrition:

I weighed 182.6 this morning. Down 2 pounds from yesterday after the refeed. Feeling pretty good. Today's macro's:



Prot Carb Fat Cal
TOTALS: Grams 248 125 28       1,750
  Calories 990 498 256       1,744
  Percent 57% 29% 15% `