Friday, August 30, 2013

Fri 8/30 - 5M Run

Ran 5 miles in 49:00, 9:48 avg pace (10:31, 9:43, 9:49, 9:35, 9:03) + 11min c/d = 60 mins total.
Legs still felt dead, especially lower legs where I get cramping issues. I think there's still something going on there.  Or maybe I'm just really out of shape :)

I weighed 175.0 this morning. Weight dropped a little again and I think that'll be as low as I go after stabilizing from cut/re-feed.  Feeling REALLY good at 175.  Lean and no longer shrunk up like during the cut. I didn't eat enough today. Probably ate maintenance, but the run probably burned 600+ cals.  I got busy getting ready for the beach and I didn't want to just cram a bunch of carbs in right before bed.

Prot Carb Fat Cal
TOTALS: Grams 189 328 45  2,461
Calories 758 1310 408  2,475
Percent 31% 53% 16% `

Thursday, August 29, 2013

Thu 8/29 - GBR Upper

Workout: Fitness First
(145#Incline)4x10 V. Good

(115#OHP)6,5,5 Heavy
(60#Bench)2x10 Good reps
Very good
74mins + 10 w/u + 10 c/d = 74 mins total

Incline was really good. Wasn't sure if I'd get 4x10 and asked for a spot on the last set. Got all reps myself, but glad I had a spot because I wouldn't have gone for 9&10 on last set on my own. Tweaked something in my lower right back during the last set and stretched it several times through the WO. Higher rep t-bar was good. 1st set was easy, and they got progressively harder (duh?). Good weight for these reps.(16mins). OHP felt really heavy today. I was only going to do 2 sets because it puts a lot of stress on lower back, but did 3 anyway. I just didn't hold it at the top after last set today. Pullups were tougher than last WO. Probably due to higher rep/sets of t-bar rows.(9/25mins).

DB Bench was really good. Not very heavy, but good controlled reps. Can't go very heavy here after incline and OHP. Curls were better than Tuesday.(8/33mins). OH tri extensions were OK. A little tough on back so I did 2 sets and one myo rep set of pushdowns.  Good tri work. Abs were good.(11/44mins). Finished up with tipleset delt work. Today I used a machine for lateral delt raises and liked it a lot. Will use it again.

Good WO. Pleased with incline/bench, not so much w/ OHP/pullups.

I weighed 175.4 this morning. Still dropping water from re-feed. Probably looked the best this morning. Muscles are fuller from glycogen stores, but lost the bloating from the re-feed. Wish I could take some decent pictures for tracking/comparison purposes. Nutrition just about spot on what I wanted today. Only change would be a little less protein and spread more evenly through the day and more fat.

Prot Carb Fat Cal
TOTALS: Grams 216 338 46  2,610
  Calories 863 1353 414  2,629
  Percent 33% 51% 16% `

Wed 8/28 - Rest

- Much needed and deserved rest day.

I weighed 176.6 this morning. Good nutrition day. Should've been a little higher in carbs/fat/cals though.

Prot Carb Fat Cal
TOTALS: Grams 217 281 33  2,284
  Calories 870 1125 296  2,291
  Percent 38% 49% 13% `

Tuesday, August 27, 2013

Tue 8/27 - GBR Upper - Power

Workout: Fitness First
(80#DBInc)6,6,6,7 Good/heavy

(115#OHP)3x6+60sec V. Good
(40#Curl)6,35#x6,30#x10 Heavy
(80#TripPushDn)x15 Great

57 mins + 10 w/u + 7 c/d = 70 mins total

DB incline felt heavy the whole time. I was planning on 4x6 and was hoping it was going to feel "easy" w/ hopes of bumping up to 85#'s. What was I thinking? Gotta remember I just came off a month cut and just because I ate for 2 days doesn't mean I've replaced the muscle/strenght gains I've lost. Going into the 4th set I wasn't sure I'd even get 6 reps. Happy that I was able to get 7 reps on last set. T-bar was pretty good.(15mins). OHP was very good. That's one lift that I actually added weight to during the cut. Go figure. Pullups were pretty good, but was hoping to get 10's on first 2 sets. Happy that 3rd set didn't drop off.(11/26mins).

Incline fly's were good. Upper chest is lacking and I've got to work on this now that cut is over. Curls were brutally heavy. Had to drop weight each set. This was in part due to heavy rows/pullups, but I think I'm also using bi's to much on fly's, so supersetting curls here was tough.(9/35mins). I had Iso row's written in, but decided to swap out for DB bench. Good controlled reps here coupled w/ ab work.(10/45mins).

Next up was the triple rear/front/lateral delts.(8/53mins). Finished up w/ a myo-rep set of tri pushdowns and a burnout set. This felt awesome!(4/57mins).

Very good WO. Lost a little strength, but after a month-long cut and only 1-day rest, this WO was great. Did a good job of maintaining lifts during the month and am very pleased with that.

I weighed 177.6 this morning (up from 173). Trying to eat at, or slightly above maintenance. I suspect I'll drop water for another day or two. It sure is nice to eat again. I missed fruit the most.

Prot Carb Fat Cal
TOTALS: Grams 215 345 37  2,570
Calories 861 1382 335  2,577
Percent 33% 54% 13% `

Monday, August 26, 2013

Mon 8/26 - Cardio

ran 1mile(10:29)
walked .8(13:08)
ran 1mile(9:12)
walked .75(12:17)
3.5 miles (45mins)

Left knee bothered me during the run. Legs still fairly trashed from yesterday's WO. I thought they would recover a little better w/ the carb load.

I weighed 179.6 this morning. Due to travel and other issues yesterday, I didn't carb load as much as planned. That's not necessarily a bad thing. I still got a good re-feed and didn't go TOO crazy.  Today I ate at about maintenance.  I'll know better where I stand based on morning weight.

Prot Carb Fat Cal
TOTALS: Grams 217 331 39  2,569
  Calories 867 1325 348  2,540
  Percent 34% 52% 14% `

Sun 8/25 - FB Tension

Workout: (Fitness First)
65mins + 10 w/u + 5 c/d = 80mins

Last WO on the cut and begin carb re-feed after the WO. This WO is brutal because it's full body tension that creates a ton of fatigue. It also causes glycogen depletion from a body that's already very depleted due to cutting w/ very few carbs. This is also a fairly long WO.

Incline was good, but definitely had to work harder than last WO for same reps w/ same weight. T-bar was good. I threw in 1 set of DB incline just to see where my strength was. 6 reps w/ 80#DB's seemed about right. I was getting 7/8 reps on the 3rd set and this was my 4th set.(15mins). Leg press was good as was SLDL. No heavy deadlifting today, but this press/SLDL combo is brutal.(15/30mins).

DB bench was good but 2nd set got heavy quickly. Tried to keep reps nice and slow/controlled. Pullups were decent but couldn't get 2x10.(7/37mins). I hadn't done leg curl/extension in quite a while. Legs were really burning after these and hamstrings were cramping. Good thing legs are done at this point in the WO.(8/45mins). Curls were really tough on the 2nd set and I had to switch to alternating arms after 6 or 7 reps. Tri pushdowns were ok.(5/50mins). Ab work was decent (7/57mins) and I finished off with a triple set of delt work (8/65mins).

Happy with this WO and happy to be done w/ the cut.


I weighed 173.0 this morning. By calculations, I got down to 9.2% BF:
Weight    173.0
BF%    9.2%
Fat Mass    16.0
Lean Body Mass    157.0

Sat 8/24 - Cardio & Kayaking

- Walked for 45 mins fasted
- Kayaked on the Potomac for 2.5 hours

I weighed 173.0. Good nutrition day. Cut ends tomorrow.

Prot Carb Fat Cal
TOTALS: Grams 237 84 20  1,478
  Calories 948 337 179  1,465
  Percent 65% 23% 12% `

Friday, August 23, 2013

Fri 8/23 - Upper High Rep

Workout: Fitness First
(135#Inc)3x12 V. Good

43 mins + 10 w/u + 7 c/d = 60 mins total

Wasn't sure if I was going to work out today, but want to cut through Saturday and have a FB WO on Sunday and start carb load/refeed. So, that means a Saturday WO was pretty much out. Anyway, I decided to do a higher rep upper WO.

Barbell incline was really good. This was a good weight for the reps and effort I wanted today. T-bar was good, but these get hard w/ high reps after a few sets.(11mins). I went a little too heavy on iso shoulder press, but it was OK. I dropped the weight for the last set. Iso rows were good. I haven't done these in a while and it felt good to do them again.(6/17mins).

I went a little heavy on tri pushdowns as well. Would've liked 2x12. Curls were good, but I was swinging on the 2nd set. Really starting to feel worn out by this point in the WO.(6/23mins). The rear delt/front delt combo was good, especially front delt w/ a 35#plate.(5/28mins). Ab work was ok, but harder than last WO.(5/33mins). The rest of the WO was spur of the moment. I did some torture twists and high rep pec deck (probably stupid).(6/39mins). I cooled down and then decided to do 2 sets of pullups.(4/43mins).

Good workout. The extra volume at the end was unnecessary and probably pointless. I just wanted to get some work in today but not too much because I want to be fresh for Sunday's WO. I'll need it because I'm really feeling depleted and Sunday will be my last heavy WO on this cut.

I weighed 174.2 this morning. Good, but honestly w/ how hard I've been cutting I thought I'd be closer to 170 by now. Oh well. Feeling fairly lean and going to try to do a controlled carb refeed for once starting Sunday after the WO. Tight nutrition day again today.

Prot Carb Fat Cal
TOTALS: Grams 244 54 21  1,387
  Calories 975 216 188  1,379
  Percent 71% 16% 14% `

Thursday, August 22, 2013

Thu 8/22 - Cardio

- Walked for 47 minutes fasted before work.
- I weighed 175.2 this morning. That's three days in a row at basically 175. Frustrating, but I haven't had a bowel movement in 2 days and I'm always extremely regular. Just not enough food and fiber through the system.  Another tight nutrition day. Only a couple days left on this cut and I'm ready for it to be over. Feeling pretty lean, but also very depleted. Arms are shrinking.

Prot Carb Fat Cal
TOTALS: Grams 251 71 20  1,464
Calories 1004 285 178  1,466
Percent 68% 19% 12% `

Wednesday, August 21, 2013

Wed 8/21 - FB SD Hypertrophy

Workout: (Fitness First)
(80#DBInc)7,7,7 Failed on 8th
(135#T-bar)7,7,8 Weight bump
(115#OHP)3x7+45sec Weight bump
(Dips)2x15 Good
51 + 11 w/u + 9 c/d = 71mins total

Very good FB WO on this cut. Bumped weight on t-bar and OHP. Lost a rep on incline.

Incline was feeling pretty good and I tried for the 8th rep on last set. Had it all but locked out, just couldn't finish. Bumped weight on t-bar and felt good.(13mins). Warmed up with 135#'s on DL and after first set at 205# woman from gym came over and told me I could deadlift, but had to let the weight down gently. Apparently I was making too much noise for the women working out in the next room. I tried to keep it quieter for the sets at 275, but that's not very easy. Wanted to do another set, but didn't want to get banned from the gym.(10/23mins).

I bumped the weight on OHP because this exercise has continued to be good, and I had some rest time from pressing during deadlifts. Got 3x7 plus a 45 count hold after 3rd set. It was heavy, but felt very good about it. Pullups were good.(10/33mins). Leg press was brutal today. Quads were burning like I've never felt them after the 2nd set. I contemplated not doing the 4th set, but since I cut DL's short, I did it. Really tired and depleted now.(11/44mins).

Finished up with 2 good sets of dips and weighted crunches.(7/51mins). No energy for bi/tri isolations.

Pleased with this WO. I did some leg work today because when I woke up this morning and came down stairs my knees didn't seem to be bothering me at all, so I took adavantage of them feeling good. I probably should have just down a full lower WO.

I weighed 175.0 again this morning. Feel like my body is really starting to fight this cut. Libido totally shot.  Gotta try to make it through the week and then refeed on Sunday, then move to maintenance or so for a week before going to the beach. Hopefully after refeed and a week at maintenance hormones stabilize and libido comes back. Hope I don't come home from the beach all fat and sloppy.

Tue 8/20 - Rest day

- Much needed off day. Knees have been bothering me so I didn't even walk today.

- I weighed 175.0 this morning. Tight nutrition day. Getting tired of cutting. Libido almost totally gone. Not good/fun.

Prot Carb Fat Cal
TOTALS: Grams 247 67 20  1,440
  Calories 986 269 178  1,434
  Percent 69% 19% 12% `

Monday, August 19, 2013

Mon 8/19 - GBR Upper

Workout: Fitness First
(80#DBInc)7,7,8 Good/heavy

(105#OHP)3x8+60sec hold
(60#DBBench)2x10 Good reps
51 mins + 16 w/u + 10 c/d = 77 mins total

Incline felt fairly heavy from the get-go, but I was able to keep reps after losing 1 in my WO at Ironbound. Happy about these. T-bar was good.(12mins). OHP was feeling pretty heavy and I didn't think I'd get 3x8. Got it and then held for a 60 count. Pullups were good, but I failed on the 9th rep.(11/23mins).

DB bench felt good. Kept the reps really under control and felt chest working well. Light weight, but tough after a fair amount of pressing already. Curls were OK.(9/32mins). OH tri extensions were fair and ab work was good (more crunch reps than normal).(10/42mins). I decided to hit a 2 sets of front/lateral/rear delts. Had to drop weight on laterals because shoulders were hammered from OHP. (6/48mins). Finished off with a Myo-rep set of tri pushdowns.(3/51mins).

I was feeling tired this morning and really didn't have a ton of motivation to go to the gym, other than the fact that my last WO was Friday. It ended up being a good WO and was able to hold reps again while still leaning out. Some extra eating over the weekend helped that I'm sure.

I weighed 178.2 this morning. Ate more than planned yesterday w/ sushi and sweet frog, but this is by far the lowest I've ever been after a 4-day weekend in Williamsburg. Kept it under control fairly well. Back to the cut this week. Tight nutrition day today.

Prot Carb Fat Cal
TOTALS: Grams 247 56 20  1,390
  Calories 988 222 183  1,393
  Percent 71% 16% 13% `

Sat & Sun, 8/17 & 8/18 - Cardio

Saturday, 8/17:
- I weighed 180 after fairly big refeed yesterday.
- Walked 45 mins in the morning w/ Mom

Sunday, 8/18
- I weighed 176 after a mostly clean Saturday. I did eat a fairly "normal" dinner w/ the family
- Walked 45 mins in the rain w/ mom before they left for church and the boys and I got on the road to head home.

Fri 8/16 - Busch Gardens

I got up early and worked out before taking Gregg, Hayden, Griffin and Kane to Busch Gardens. We had a great time.  We arrived 20mins before the park opened and got a bunch of roller coaster rides w/ only having to wait in line for 5-10 mins, and the 10 minute wait was only because we wanted to sit in the front on a couple of rides.  The park started getting really crowded and on coaster line was about 1.5 hours, so we passed. We decided to go ahead and leave, but hit Apollo's Chariot on last time. The crowds must have been working their way toward the back of the park because there was no line at Apollo's and we rode it a couple more times. I video'd one entire ride from the front seat and it came out well. I've got to try to post it somewhere.


Friday, August 16, 2013

Fri 8/16 - GBR Upper

Workout: Ironbound Gym - Williamsburg
(80#DBInc)7,7,7 Heavy
55 mins + 10 w/u + 10 c/d = 75 mins total

I set the alarm and got up around 5am so I could get to the gym before taking the boys to Busch Gardens. Really didn't want to get out of bed.

Incline felt heavy and lost a rep off the last set, but good work. Went lighter on t-bar because the machine at Ironbound is set up different w/ different leverages.(14mins). OHP was good and pullups were good even though I did less reps than last WO.(10/24mins).  I had DB Bench written in, but switched that to incline flys and combo'd it w/ curls. Curls felt heavy and I lost reps (common theme today).(7/31mins).

I wanted something for tri's but since I didn't do bench I decided on dips here with cable crunches.(8/39mins). WO was done as written here, but I wanted to deplete my legs a little since re-feed will follow WO so I did 4 sets of leg press and supersetted w/ knee crunches.(12/51mins). Finished up w/ a Myo Rep set of rear delts.(4/55mins).

Overall a pretty good WO, but lost reps on a couple exercises and everything felt heavy. I'm definitely losing some strength now after 2-3 weeks cutting. I've done fairly well at keeping weight on the bar though, so I'm pleased with that.

I weighed 174 again this morning on Mon's scale and feeling lean. Veins coming in nicely in abdomen, lats, and even back. Definitely close to single digits if not there.  Pretty big-time re-feed today, then try to keep control the rest of the weekend and back to cut on Monday.

Wed & Thu, 8/14 & 8/15 - Cardio

Wed - 8/14:
- I weighed 175.6 and kept diet strict. 1,406 cals.
- Walked 32 mins in the morning fasted before work.
- Picked up the boys and drove to Williamsburg after work
- Feeling lean

Thu - 8/15:
- I weighed 174 on Mom's scale and kept diet clean again today. About 1,400 cals again.
- Walked 61 mins in the morning fasted with Mom. Didn't eat until 11AM.
- Getting fairly vascular in the abdomen, so getting close to single digits

Tuesday, August 13, 2013

Tue 8/13 - GBR Upper

Workout: Fitness First
(80#DBInc)7,7,8 Good/heavy

(125#T-bar)3x7 Heavy
43 mins + 10 w/u + 10 c/d = 63 mins total

Incline felt heavy from the get-go, so I was really surprised I was able to hold reps and get an 8th on the last set. T-bar felt really heavy and I lost 1 rep across sets.(13mins).  OHP was pretty good, but definitely working harder today for same reps. I did close grip pullups today. They REALLY bother my elbows. Love doing them though and wish I could do them more frequently.(10/23mins).

I did incline fly's as my secondary chest movement today and it felt pretty good, but pretty tough. Curls were OK, but 2nd set I only got about 6 good reps before I had to move to single arm swings.(7/30mins). Next up was OH Tri's, and ab work.(8/38mins). Finished off with tricep pushdowns descending in weight each time I hit failure. These felt great. I'll have to do them again when I'm building, rather than cutting.

Happy w/ today's workout, but it was a struggle at times. I think this was more due to lack of sleep the last couple days more than dieting. Hopefully as my cut continues this week I can get more sleep and try to keep lifts where they're at.

I weighed 178.2 this morning, so I'm coming back down nicely after the re-feed on Sunday.

Prot Carb Fat Cal
TOTALS: Grams 246 63 13  1,352
  Calories 984 253 116  1,353
  Percent 73% 19% 9% `

Monday, August 12, 2013

Mon 8/12 - Walk

I walked for 32 mins before work. Short on time but wanted to stretch my legs.

I weighed 183.4 this morning after re-feed yesterday. Back to diet today. It was tough going from eating a lot yesterday to no/low carbs again today.

Prot Carb Fat Cal
TOTALS: Grams 232 76 19  1,387
  Calories 927 302 169  1,397
  Percent 66% 22% 12% `

Sun 8/11 - FB SD Hypertrophy

Workout: (Fitness First)
(80#DBInc)7,7,8 Good
(DL)205x8,275x5,5,5 Good

60 + 16 w/u + 10 c/d = 86mins total

Another very good FB WO at end of hard cutting week. I was able to keep reps on incline. Leg press and DL were both good. Pullups were really good today even though only 2 sets. Overall very pleased w/ how I held up this week.

I weighed 178.6 this morning. Don't know why weight jumped up, but still feeling lean. Going to have a re-feed today and then back to diet on Monday.

Sat 8/10 - Cardio

- Walked for an hour in the morning.

I weighed 176.0 again this morning.

Prot Carb Fat Cal
TOTALS: Grams 231 61 19  1,377
  Calories 922 246 174  1,341
  Percent 69% 18% 13% `

Friday, August 9, 2013

Fri 8/9 - GBR Upper

Workout: Fitness First
(80#DBInc)7,7,8 V. good!

(105#OHP)3x8+45 sec - Great! Weight bump on a cut
40 mins + 10 w/u + 10 c/d = 60 mins total

Still cutting aggressively and hoping to maintain weights/reps as much as possible. Maintained reduced volume today.

DB incline was good. Felt heavy from the first set, but was able to maintain reps and got an 8th rep on last set. Very pleased. T-bar was good. (12mins). I went ahead and bumped the weight on OHP since last WO was so good. I still got 3x8 plus a 45 second hold after last set. Very pleased with this progress while on a cut. I was a little surprised I got 2x10 pullups. I was thinking maybe 8's.(11/23mins).

I went lighter on DB bench today after last WO and even these got heavy quick. Good work though. Curls were OK - maintained.(8/31mins). OH tri extensions felt really heavy and I failed on the last rep.(4/35mins). Finished up with 2 sets each of crunches and knee crunch.(5/40mins).

Very pleased w/ this WO. I was able to maintain everything and even bumped up OHP. Great work on a cut.

I weighed 176.0 this morning. Initially the scale said 175.4, but on 2nd weighing, it was 176, so I'm going w/ the heavier one. Weight is coming down nicely and I'm starting to feel pretty lean. When I had my BF checked in May I was 175.2 lb's @ 10.5%, so I'm getting down there.  Not liking how my arms are looking though. They're shrinking because I'm fairly depleted. Cost of doing business.
Another strict nutrition day. I'm going to try to make it through tomorrow, then a full body depletion WO on Sunday followed by a fairly massive carb re-feed and then cut another week.

Prot Carb Fat Cal
TOTALS: Grams 248 59 14  1,363
  Calories 990 235 126  1,352
  Percent 73% 17% 9% `

Thursday, August 8, 2013

Thu 8/8 - Cardio

- 50 minutes mix of running and walking. Legs dead from no carbs this week + leg work in the gym yesterday.
13 min run
14 min walk
13 min run
10 min walk
50 mins total

I weighed 177.0 this morning. Very nice. 10 pounds in last 10 days. Tight diet again today. Body adjusting a bit to very low carbs/cals, but afternoon wasn't easy.

Prot Carb Fat Cal
TOTALS: Grams 238 56 12  1,302
  Calories 952 225 110  1,287
  Percent 74% 18% 9% `

Wednesday, August 7, 2013

Wed 8/7 - FB SD Hypertrophy

Workout: (Fitness First)
(LegPress)4PLx15,6PLx12,8PLx8,8 V. Good
(80#DBInc)7,7,8 Good
(DL)205x8,275x5,5 Good
(95#OHP)12,12,8+45sec WFT!?! Great!
58 + 10 w/u + 10 c/d = 78mins total

Whoa, great WO! I did another Full Body WO today. Probably the best WO to do when cutting fairly aggressively. Cut volume even further than Sunday's WO.  Someone grabbed the incline bench that I had set up w/ DB's and my bag sitting in front of it while I finished my warm up, so I started with leg press...

Leg press was good and I bumped up to 8 plates. Felt good and I wanted to do another set or two.(11mins). Incline felt pretty heavy for all 3 sets, but I did get 8 reps on the 3rd set so I was quite pleased I didn't drop off there (yet). T-bar was good. Was considering bumping the weight but I'll save that for after the cut is over.(12/23mins)

Deadlift was good, but can be CNS draining so I kept it to a couple heavy sets. Again, wanted to do more, but will save volume for after the cut.(9/32mins).  I didn't know what the hell was going on with OHP. It felt so light and I got 12 reps where I'd been doing 8. I was so surprised I thought for sure the barbell I was using had to be really light, so I switched to a different bar after the 1st set and got 12 reps on the 2nd. Awesome! I did a 3rd set and it started to catch up to me and I got 8 plus a 45-count hold. The length of time I can hold the weight up after the final rep keeps increasing. Could this be helping a lot in strength here? I know it hammers my traps. Pullups were good, but I didn't press for a 3rd set of these.(11/43mins).

I started with 75#DB's for bench and barely got 8 reps. Dropped to 65#'s and was only able to get 8. Starting to hit the wall I guess. Curls were OK, though I did have to swing them a bit the last couple of reps.(8/51mins). Finished up with OHTri and ab work.(7/58mins).

Great WO. Lower volume required w/ no carbs and low cals, but still able to push some decent weight. OHP was just awesome and really happy to not lose reps on incline.

I weighed 178.2 this morning. I thought I was going to be about a pound lighter. Getting lean enough where the weight just isn't going to drop in full pound increments I guess. Today was a little rough. Lots of protein, not much else.

Prot Carb Fat Cal
TOTALS: Grams 254 58 14  1,396
  Calories 1017 232 124  1,372
  Percent 74% 17% 9% `

Tuesday, August 6, 2013

Tue 8/6 - Fasted walk

I walked for 45 minutes in the rain this morning fasted after taking a dose of yohimbe + ephedrine + caffeine.  Won't do this again. I forgot that yohimbe & ephedrine aren't supposed to be stacked.

I weighed 178.6 this morning. Another tight nutrition day w/ low carbs. Body not adjusted to it yet so this afternoon was a little difficult, but it's working and weight is coming down. Tomorrow's morning WO could be interesting.

Prot Carb Fat Cal
TOTALS: Grams 244 83 26  1,552
  Calories 977 333 231  1,541
  Percent 63% 22% 15% `

Monday, August 5, 2013

Mon 8/5 - Walk

I walked for 62 minutes at lunch. Absolutely gorgeous again today. Left knee bothered me throughout the walk. Not a good sign given some aspirations of running a couple times a week. Legs a little sore in general today from hitting legs (leg press & deadlift) yesterday for the first time in probably 6 weeks.

I weighed 182.2 this morning. Not too bad after the weekend.Tight nutrition day today and hope to keep it that way this week. Goal is 176.

Prot Carb Fat Cal
TOTALS: Grams 240 79 27  1,529
  Calories 958 317 240  1,515
  Percent 63% 21% 16% `

Sunday, August 4, 2013

Sun 8/4 - FB SD Hypertrophy

Workout: (Fitness First)
(95#OHP)8,9,10+35sec hold
(DL)205x8,225x6,275x5,5,5 V. good
70 + 10 w/u + 0 c/d = 80mins total

Really wanted to get some leg work in but didn't want a full lower day after not doing legs in a while so I did a FB SD Hypertrophy WO today. Felt great and was very surprised by leg press and DL and haven't lost much after a layoff.

Incline was good, but not as easy as last WO. T-bar was good.(16mins). I was only planning on using 4-plates for leg press, but it was too light so I bumped to 6 plates. Almost went to 8.(12/28mins).

OHP was good and I added a rep each set. Pullups felt much better today than last WO.(11/39mins). I was planning on doing light/high-rep DL, but it was feeling good so I bumped the weight a couple times. 275 wasn't too heavy and was thinking about going 300. Very pleased.(15/54mins).

I ended up doing a lot of add-on work. Dips were good and I went heavy on hammer curls. Both good.(7/61mins). Crunches were good and I threw in some incline flys because I had a few mins before having to run over and meet Sarah at the club after her run.(9/70mins).

I weighed 180.2 this morning. I was surprised I wasn't lower. Had sushi after WO, then went Kayaking w/ Sarha on the Potomac for 3 hours and had Pei Wei and Sweet Frog.

Sat 8/3 - Cardio

Ran a mile, walked 1 and ran another. Left knee and hamstring were troublesome. Hat to call this "running", but for now, it is what it is :)
Mile1:  10:47
Mile2:  16:55 walk
Mile3:  9:53

I weighed 179.4 this morning. Weight fairly stable despite the cut. 

Fri 8/2 - GBR Upper

Workout: Fitness First
(80#DBInc)7,7,7,8 Awesome, especially on a cut!
(Pullups)2x7 Hard
(180#Crunch)10,8,6 Tough
48 mins + 12 w/u + 10 c/d = 70 mins total

My last WO was on Tues and I've been cutting fairly aggressively all week; about 1,000 cal daily deficit. Wasn't sure what to expect, but I was hoping that a couple days between workouts to recover would help. Apparently, it did.

Incline was great, and this matched my best from 1.5 weeks ago when I wasn't cutting. I really had to work to get that 8th rep up, but it felt good to get it (Note: probably shouldn't be getting so grindy on reps like that on a cut). T-bar was great and got more reps than last good WO.(17mins)

OHP was fairly good. Held last rep at top for a 25-count. Seated rows were good.(11/28mins). I decided to do dips instead of lighter incline or fly's and they were good today. Worked hard last 3-4 reps. Pullups were hard. Probably combination of cut and good back work already done.(7/35mins).

First set of OH tri extensions were good and hit the wall on the 2nd set. Curls were good. What I've been doing is doing as many reps w/ both arms at once w/ DB's until I need to switch to single arms (e.g. cheat a little) until I hit desired # of reps. Completed first set and switched to singles on 2nd set after 7 reps.(6/41mins). Finished up with some core work. Crunches let me know I haven't been hitting abs enough recently. Reps fell off too badly, but still good work.(7/48mins).

Very pleased w/ this WO, especially top-end strength (and endurance, but to lesser extent) given cutting fairly aggressively this week.

I weighed 179.6 this morning. I dropped some weight quickly early in the week, but it's been slow since then. I've had to eat out for work obligations a couple times, but have kept it fairly clean. Diet won't be as clean over the weekend and then back to hard cut next week hoping to get close to
176#'s by Friday morning.

Prot Carb Fat Cal
TOTALS: Grams 239 198 46  2,176
  Calories 958 792 413  2,162
  Percent 44% 37% 19% `

Thursday, August 1, 2013

Thu 8/1 - 2 runs in a row

Run: 25 mins, c/d 7 mins

I decided to run again this morning, probably against my better judgement.  Gotta remember that I haven't really been able to run in 6 months, so I've got to ease back into it.  Really love running though and hope I can start running with Sarah now and then.  Took it nice and slow again this morning except for a few minute section where I picked up the pace and stretched my legs a bit.

I weighed 179.8 this morning. Couple of good nutrition days in a row this week even though I've had some work meal obligations.

Prot Carb Fat Cal
TOTALS: Grams 256 85 26  1,617
  Calories 1025 341 235  1,601
  Percent 64% 21% 15% `