Thursday, May 29, 2014

Thu 5/29 - Legs & Arms

Wed 5/28 - Rest day
I weighed 179.2 this morning. Tight nutrition day.

Prot Carb Fat Cal
TOTALS: Grams 194 93 17  1,304
Calories 775 372 150  1,297
Percent 60% 29% 12% `

Thu 5/29 - Legs & Arms
Workout: (Work Gym)
61 mins + 7 w/u = 68 mins

Schedule wasn't going to allow a WO this evening, so I worked out at the gym at work. Today was a long overdue lower day, plus some arm work for a bit of extra volume there.  I'm still working back into squats after knee problems, so taking it slow. Started with a set of 135 which felt good, so I followed w/ 3 sets at 185#'s. Feel weak, but glad to be working them back in. Did high rep RDL today and kept rests fairly short.

I supersetted heavy barbell curls with DB overhead tri extensions. I would've liked to go heavier on the extensions, but work gym DB's only go up to 75#s. Then I did single-leg leg curls and extensions and finished up the WO with some higher rep curls on an inclne bench, rope pushdowns and some ab work.


I weighed 176.4 this morning. Most of the water from the weekend refeed has flushed out. Feeling good. Got busy in the afternoon and the EC stack worked overtime today so cals were lower than normal WO day.

Prot Carb Fat Cal
TOTALS: Grams 217 150 20  1,643
  Calories 867 601 178  1,646
  Percent 53% 36% 11% `

Tuesday, May 27, 2014

Tue 5/27 - Upper

Workout: LA Fitness
(Plank)3,2,1,1mins,30sec rest
84 + 14 w/u = 88mins

Sarah and I worked out after work tonight and did an upper WO. Some good incline, but I'd really like to build back up to at least 3x8 w/ 85#DB's. Thought I'd have a chance tonight with my last WO on Sat, so plenty of rest.  Don't know if that'll happen on the cut though. We supersetted seated rows with leg raises. Gym was hot and really humid tonight. Was sweating like a pig already. I had OHP written in next, but swapped out for iso shoulder press on the hammer strength machine given the volume on incline.

Heavy pulldowns were good, but the back-off set was too heavy. Wanted 10-12 reps there. Fly's were good and I bumped the weight on reverse grip pulldowns. Reverse grip decline was decent. We skipped the beach work tonight. I was beat from the heat. Instead we finished up w/ some planks of 3minutes, 2m, 1m, 1m each w/ 30 seconds rest. Real good WO. I'd like to get OHP back more prominently into the WO's and I think I'll have to start doing them as the main pressing movement every other upper WO or so for it to be effective.

I weighed 181.6 this morning. Would've been lower, but went a little crazy late last night w/ sushi and then bowls (and more bowls) of froyo and cereal.

Prot Carb Fat Cal
TOTALS: Grams 231 197 21  1,902
Calories 925 789 189  1,904
Percent 49% 41% 10% `

Monday, May 26, 2014

Sat 5/24 - Upper

Workout: Anytime Fitness
70 + 12 w/u = 82 mins

Sarah and I went to PA but were able to find a gym to work out at (Anytime Fitness). We got a 7-day trial membership but only had the opp to WO once. Spent a lot of the weekend hiking and fishing. Gym was small, but we both really liked it. So, the WO...

They didn't have a decline bench, so we upped the volume on incline today. Did 2 heavy sets, then 3 lighter paused sets. Increased the angle of the incline and did 2 more sets. Great work. Paused reps were great after the "heavy" sets. Then we did 2 sets of incline fly's. Chest was on worked hard. Nice. The seated row and pulldown machines were really nice. Real smooth movement. For pulldowns we did 2 wide overhand grip and 2 underhand.We did shoulder press on a hammer strength iso lateral machine. Then we hit the peck deck.

Finished up the WO with some beach work (bi/tri/abs).  Very nice WO that I didn't know we'd get in.

No idea what I weighed. No scale, and a nice break from tracking and weighing. Made for a nice diet break. Back to it this week. Hopefully not too much damage done.

Thursday, May 22, 2014

Thu 5/22 - FB

Wed 5/21 - Rest
Weighed 176.4 this morning. Tight nutrition day.

Prot Carb Fat Cal
TOTALS: Grams 197 108 17  1,385
Calories 788 432 153  1,373
Percent 57% 31% 11% `

Thu 5/22 - Full Body
Workout: LA Fitness
(DBInc)85x8,75x8,8 paused
61min + 27 w/u = 73minutes

Worked out solo this morning. Would've like to just do a lower day and wait for the weekend to hit upper again, but going to PA this weekend and don't know if I'll have access to a gym. So, I decided to do a FB WO, keeping volume per exercise low, intensity moderate.  Incline was good. I wanted one "heavy" set and a couple back-off paused sets. Worked out well.  The BOR/RDL superset is a real bitch. The rows are heavy, but RDL isn't that bad. But I haven't been doing any cardio (waiting for weight loss to stall before adding in) and I'm am winded as hell after these w/ no rest between movements. Love 'em though.

Nothing much else of note. Making the donuts.  Good WO though. Lower back is pretty tight from rows/rdl so I need to watch that.

I weighed 174.4 this morning. Lower than I thought and have to keep an eye on loss rate.  Going to try to keep eating in check today because weekend in PA with Uncle Bob is going to be difficult on a cut.

Tuesday, May 20, 2014

Tue 5/20 - Upper (Pullupx18 PR!)

Mon 5/19 - Rest
I weighed 180.4 this morning after weekend refeed.

Prot Carb Fat Cal
TOTALS: Grams 202 105 18  1,395
Calories 808 420 158  1,386
Percent 58% 30% 11% `
Tue 5/20 - Upper
Workout: LA Fitness
67 + 14 w/u = 81 mins

Worked out w/ Sarah this evening and we both had very good WO's. I hit goal 3x8 on "heavy" incline and then increased the angle and did a back-off paused set. Very nice. I think Sarah hit a rep PR on incline tonight (40#x7,7,8). We hadn't done pullups in a while and decided to test them. Body weight only. I got 18 and Sarah got 8! PR for me and big time PR for her.

First set of seated rows felt heavy as hell, so I dropped back and quit cheating the weight. OHP was OK. Had to push press the last rep. Pulldowns were good. I bumped the weight on first set of fly's and they felt great. No shoulder pain. Reverse grip decline was OK. Finished up with some bi/tri/abs.  Very pleased with this WO a couple weeks into a cut. Maintaining weights fairly well.


I weighed 176.6 this morning. Ate some carbs peri-WO (puffed wheat cereal and brown rice w/ chicken). Leaning out fairly well.

Prot Carb Fat Cal
TOTALS: Grams 238 203 23  1,975
Calories 952 813 211  1,976
Percent 48% 41% 11% `

Sunday, May 18, 2014

Sun 5/18 - Upper

Workout: LA Fitness
90 + 13 w/u = 103 mins

Warmup felt great. Goal was to get 4x8 on incline. After 2nd set I had to drop to 80#DB's to keep at 8 reps. A little disappointed, but still good work. Increased the angle of the incline and did 2 back-off sets. Bumped up the weight on seated rows and did 2 heavy sets and 2 back-off. Decided to do arnold press for shoudlers instead of OHP. Thinking here was that we did a lot of volume on incline and probably wouldn't have a lot left for heavy OHP.

Pulldowns felt heavy today. Probably because of heavier rows. Fly's felt great and reverse grip decline was really good today. No shoulder pain (thankfully). I'm getting the hang of this movement and it's giving my shoulder a break while still allowing me to do some more pressing.  Finished up w/ some bi/tri/abs/RDelts. Good WO, but it got fairly long.

I weighed 178.6 this morning after yesterday's refeed. Not bad. Just gotta try to keep it around maintenance today. Struggled w/ keeping refeed to one day the last couple weekends.

Sat 5/17 - FB Depletion

Workout: LA Fitness
62min + 7 w/u = 69minutes

High-rep/depletion type WO this morning with Sarah. I didn't want to do high-rep barbell squats and would normally do leg press, but today we did squats in the smith machine. Feet fairly far forward so we were sitting back on our heels, back fairly vertical. These were actually pretty good for high reps and was able to just focus on hammering the quads.

Everything felt fairly "heavy" today for how light the weights were. I shouldn't have worked out yesterday evening. Nothing else really stands out for this WO except the decline weighted crunches supersetted with knee crunches were a great combo for abs. Decent full body WO. Up tomorrow will be a heavy upper day. Could use a rest day here, so not ideal timing, but gotta work w/ what time available in schedule.

I weighed 175.8 this morning. Refeed day today.

Fri 5/16 - Bi's/Tri's/Fly's :)

I was going a little antsy at work and had to stay late to pick up the boys, so I hit the gym and did some extra arm and a little chest work. WO was something like:
(Curl)4x10 - a mix of DB & cable

I weighed 176.0 this morning.

Prot Carb Fat Cal
TOTALS: Grams 208 95 16  1,357
  Calories 831 381 146  1,358
  Percent 61% 28% 11% `

Thursday, May 15, 2014

Thu 5/15 - Upper

Wed 5/14 - Rest
I weighed 178.4 this morning. Strict nutrition day.

Prot Carb Fat Cal
TOTALS: Grams 205 108 17  1,418
Calories 818 432 157  1,407
Percent 58% 31% 11% `

Thu 5/15 - Upper
Workout: LA Fitness
64 + 12 w/u = 76 mins

Worked out solo today. Gym was hot, humid and smelled like a turd today. Terrible. Incline started out great. Got 9 reps and was going to do a 10th, but it would've been a bit of a grinder and a little too much for the first set. I figured I'd get 8 reps easy on 2nd set and probably 9. Ummm, nope. Got 7. Might have been able to grind out 8, but not worth trying. First set of 70's felt great. Long pauses. Didn't take a lot of rest before the last set and those 70's got heavy fast.

Some high/low-lights: Had to push press the last rep or two up on OHP. First set of heavy pulldown felt great. Got heavy fast. Today I did overhand pulldown 2 sets, then fly's, then back to 2 sets underhand pulldown to split it up. I liked doing that. Easier to do when the gym isn't busy.

Reverse decline first set was great, 2nd set got heavy. See a theme here? Finished up with just a bit of bi/tri/abs. I wanted to do a little bit but might hit arms later in evening w/ Sarah or try to do a legs/arms WO tomorrow.   WO was really good overall. Top-end strength was there, but dropped off quickly. I didn't eat much before the WO today and am still cutting, so the drop off isn't surprising.

I weighed 177.2 this morning. When I first got on the scale, I was 176.6. That seemed low, so I got back on after shaving and I was 177.2 That seemed more on target with where I thought I'd be.

Prot Carb Fat Cal
TOTALS: Grams 212 190 25  1,844
Calories 849 759 226  1,834
Percent 46% 41% 12% `

Tuesday, May 13, 2014

Tue 5/13 - Upper

Mon 5/12 - Rest
I weighed 182.6 this morning. Went a little overboard on refeed. Gotta quit doing that...damnit.  Tight nutrition day to get back on track.

Prot Carb Fat Cal
TOTALS: Grams 200 107 18  1,401
Calories 800 428 160  1,388
Percent 58% 31% 12% `

Tue 5/13 - Upper 
Workout: LA Fitness
(75#Inc)10,10,9 - long paused reps
(115#OHP)3x7 - good
(30#ArnoldPress)2x12 - liked these after OHP
76 + 10 w/u = 86 mins

Still feeling a little beat up from the weekend WO's, especially the heavy one on Sunday. So, decided to go a little lighter today and keep volume manageable. Also decided not to do any leg work. My legs are still feeling it (especially hams) from paused squats this weekend.

Incline was good...what I wanted. All reps were paused. Worked hard & felt good. Pulldowns felt heavy even with the lighter weight. Two sets overhand wide grip and 2 underhand narrow grip (as has been the MO lately).  OHP was good tonight and since both seated row machines were taken, Sarah and I did 2 sets of Arnold presses. These felt real light at first, but I was working hard toward the end of both sets.

Seated row machine opened up. These felt heavy despite the lower than usual weight. It's interesting that my chest is "sore" from the heavy work, but my back isn't. But, I can tell my back was really fatigued from Sunday's WO.  Reverse grip decline was OK, but less reps than last couple of WO's.

Chest fly's were ok and we hit rear delt fly's right after.  Finished up with curls, abs and a few rope pushdowns for tri's. 

I weighed 179.6 this morning. Good nutrition day. Ate carbs (apple, brown rice) post WO.

Prot Carb Fat Cal
TOTALS: Grams 215 184 21  1,785
Calories 862 735 191  1,788
Percent 48% 41% 11% `

Monday, May 12, 2014

Sun 5/11 - Full Body (power)

Workout: LA Fitness
90min + 10 w/u = 100minutes

Power WO today where we tried to push the weights where possible and since it was full body, only did 2-3 sets per exercise except for incline. Incline was tough w/ 5 sets and starting with 90's. I don't know if I should've gone w/ 90's, but they felt OK. Would've liked 2x6/7, but I'll take it. Some really good pressing. 70's were w/ long pauses. Squats were paused and got hard. RDL felt easy with 225, so I did one "heavy" set. I struggled with OHP today.

Pulldowns were extremely good. 190x8 has felt really heavy lately and I got 10 reps today, then bumped up to 205 (which DID feel heavy). Then 2 sets of reverse grip. Bumped up the weight on decline, and it felt heavy, but didn't bother my shoulder much, which is a good sign.  Fly's felt light on first set and I still got 10 reps on 2nd set even with fairly short rest.  Finished up with bi/tri/abs. Did face pulls again as last exercise and like these a lot. Nice change up from rear delt fly's.

Overall a good WO. Back-to-back full body WO's are taking a toll today (Monday) though. I'm feeling pretty beat up.

I weighed 182.0 this morning. Refeed started well and got a bit out of control late night.

Saturday, May 10, 2014

Sat 5/10 - Full Body (depletion-ish)

Fri 5/9 - Rest
I weighed 176.2 this morning.  Another tight nutrition day.

Prot Carb Fat Cal
TOTALS: Grams 209 115 18  1,468
  Calories 836 460 163  1,460
  Percent 57% 32% 11% `

Sat 5/10 - Full Body - Depletion
Workout: LA Fitness
90min + 10 w/u = 100minutes

The intent of today's WO was somewhat of a full body depletion WO. So, I went a little lighter on things, higher reps and really tried to stay away from failure, especially on incline. Plan is to follow up with a "power" WO tomorrow with heavier stuff if my body is up to it after today's WO. Hopefully eating today will help for tomorrow's WO, though a day between would've been better.

Incline was good. I stuck w/ the plan and just did 1 heavy set and it felt good at 9 reps. Tempted to do more heavy sets (as always), but didn't. And, I did a good job on the lighter stuff not going to failure. Hopefully that will leave me in a good spot to go heavy tomorrow.

Wow, then just a fairly brutal long WO. Fly's felt pretty easy today. Probably because I didn't hammer incline too hard. Reverse grip decline was good w/ lots of reps. Could've gone a lot heavier, but wanted to save the right shoulder for tomorrow. I did face pulls for the first time. Actually, I always do them as part of my warmup with a rubber band, but did them "heavy" with weights/cable today. I liked them.

Very good, but long, workout. Time to refeed and try not to get too out of control and hope for another good full body WO tomorrow.


I weighed 174.8 this morning. This is one pound heavier than when I ended the RFL cut a couple weeks ago. That's great, because I'm not near as depleted as at the end of that cut, so I'm actually looking and feeling leaner even though I'm a pound heavier. Sweet!

Thursday, May 8, 2014

Thu 5/8 - Legs & Arms (Accidental DL PR)

Wed 5/7 - Rest
Weighed 178.0 this morning. Tight nutrition day. I'm still dropping w/o doing any cardio. Once I stall, which will probably be in a week or so on these cals, I'll need to add in cardio to keep weight loss moving along.

Prot Carb Fat Cal
TOTALS: Grams 203 124 18  1,479
Calories 813 497 160  1,470
Percent 55% 34% 11% `

Thu 5/8 - Legs and Arms
Workout: (LA Fitness)
(145#BBSquat)3x8 - Paused
62 mins + 10 w/u = 72 mins

Did another legs/arms day after liking it a lot last week. It keeps upper days more reasonable from a time and effort perspective and gives arms a little extra volume when they're fresh.

Squats were good. These are light, but with pauses at the bottom, they get tough. I've got no plans on trying heavy low rep stuff with these. I decided to do deadlifts today rather than RDL. I knew I didn't want a lot of volume, but wanted to work up to one "heavy" set. 315#'s for 5 reps wasn't bad at all. I'll have to look back at old logs and see what I was doing when I dead more DL'ing. Happy with that set w/ 315, but the head trainer did come over and bust my balls about making too much noise. I was pissed. And rude. And pissed. I ended up talking to him before I left and apologized for my poor behavior. All is well w/ him now. That may be my last WO deadlifting though...

Update: after looking back through logs, it appears that I accidentally hit a deadlift PR. I couldn't find anywhere I'd done more than 305 for 5 reps. Whooda thunk it :)

Leg press was good, but with 8 plates and after squats and DL's, it was a LOT of work.  Finished up with some bi/tri work and then abs. OH Tri's were good today. Working weight back up there.

I weighed 176.8 this morning. I really want to pig out after this WO. I don't want to have a cheat meal until the weekend. Ugh...starving.

Prot Carb Fat Cal
TOTALS: Grams 235 208 20  1,954
Calories 941 831 184  1,955
Percent 48% 42% 9% `

Tuesday, May 6, 2014

Tue 5/6 - Upper

Mon 5/5 - Rest
I weighed 181.0 after a small refeed on Saturday.

Prot Carb Fat Cal
TOTALS: Grams 201 138 20  1,547
  Calories 804 554 178  1,535
  Percent 52% 36% 12% `
Tue 5/6 - Upper
Workout: LA Fitness
72 + 12 w/u = 84 mins

I was a little disappointed in incline, but only in that I was shooting for 9,9,8. I needed an assist on the 2nd set and then I was shot. Short rests before the two back-off sets and these were lower reps than I wanted. I thought dropping to 65 would get me about 10 reps. Not on short rest I guess. I was disappointed at the time, but looking back this was some decent work, especially given where my calories were yesterday and pre-WO. I really shouldn't be doing 5 sets of incline on a cut. Do I think I'm going to grow on a caloric deficit or something? Doh! I should be doing 2+1, not 3+2.

Seated rows were tough. I was already feeling spent. I really had to use some body english to get sets of 10. I normally only do 8-9 reps here. I did a backoff set w/ better form to finish this off.  OHP was decent. Had to push press the last rep on on 3rd set. Fly's were good. R shoulder started getting bad here though. Pulldowns felt hard. Did 2 overhand and 2 underhand.  Losing energy fast.

First set of reverse grip decline was great, but I didn't have much left for the 2nd set. Finished up the WO with bi/tri/abs. Bumped weight on curls and felt good. Good WO. If I'm going to eat carbs on WO days around the WO, I've got to eat a little more pre-WO to fuel to effort.


I weighed 179.0 this morning. Feeling pretty good, and leaner.

Prot Carb Fat Cal
TOTALS: Grams 232 213 20  1,949
  Calories 928 853 181  1,961
  Percent 47% 43% 9% `

Sunday, May 4, 2014

Sun 5/4 - Legs/Arms

Workout: (LA Fitness)
(135#BBSquat)4x8 - Paused
83 mins + 10 w/u = 93 mins

Got to the gym a few mins early and Sarah wasn't there yet. So, I started warming up. No one was in the squat rack so I did a few warmup sets of squats with just the bar. I haven't done squats in a long time because of my knee. Kept getting updates from Sarah, and she was going to be later and later than predicted, so I figured, 'what the hell' and decided to do a set or two of BB squats with 135#'s. I decided to do them with 1-2 second pauses at the bottom. After two or three sets Sarah arrived and we put her under the bar for a few sets. I ended up doing 4x8 puased. I liked them and I think as long as I check the ego at the door and don't try to put on real heavy weights, these might be good to start doing again. Followed up squats with leg press. My normal 6 plates felt kinda easy, so I put on 8 plates for the last 2 sets. I think I'm going to be real sore tomorrow.

Next we did some bi/tri and ab work. Finished off the WO with some hamstring curls.  Really good WO. Liked this legs/arms dealio.

I weighed 181.6 this morning. Ate a ton of cereal last night as part of the refeed.

Sat 5/3 - Upper

Fri 5/2 - Rest
I weighed 177.4

Prot Carb Fat Cal
TOTALS: Grams 214 132 18  1,555
  Calories 855 530 164  1,549
  Percent 55% 34% 11% `
Sat 5/3 - Upper
Workout: LA Fitness
76 + 12 w/u = 88 mins

Stuck to plan for incline, which was 1 heavy set and 3 paused lighter sets. I didn't want to keep pushing hard w/ 85#'s 3x/week because it's hard on my shoulder. I'm hoping I can maintain well on 1-2 heavy sets on most WO's with some back off work. RDL was real good. 225 flet light, so I bumped it up. Hadn't done these "heavy" in a while.  Nothing else in the WO really stood out. It was running a bit long and we were planning on doing full body, but cut out legs and a lot of accessory work and decided to do a legs/arms WO on Sunday. Still an excellent upper body WO.

I weighed 177.2 this morning. Will refeed today and try not to let the weekend get too out of control.

Thursday, May 1, 2014

Thu 5/1 - Full Body

Wed 4/30 - Rest day
Good strict nutrition day. I weighed 179.6.

Prot Carb Fat Cal
TOTALS: Grams 202 132 18  1,501
Calories 808 529 158  1,495
Percent 54% 35% 11% `

Thu 5/1 - Full Body
Workout: LA Fitness
(185#BOR/RDL)3x8  This superset was brutal today
(115#OHP)7,6,95x7 Fugg me. This was hard!
(135#RevDecline)2x12 Felt good. Shoulder felt OK.
70min + 12 w/u = 82minutes

Worked out solo again today. Decided to do a full body and not go crazy on volume. Incline was OK, but I could tell I wasn't quite recovered from Tuesday's WO. Kept it to 2 heavy sets as planned.  I hadn't done the BOR/RDL superset in a while. I'd forgotten what a bitch this is. I was huffing and puffing and the gym was really hot so I was getting soaked by the end of these. Fly's were good. Wanted to do another set, but stuck w/ plan.

I did barbell OHP for the first time in a while. First set felt OK, 2nd I hit a wall. I tried to push press up another set and couldn't even get it up w/ a cheat. Dropped the weight and still struggled w/ 7 reps. Fugg. Gotta do these more often. Lateral delts aren't cutting it.  Leg press and pulldowns were OK. I went lighter on pulldowns becuase of BOR/RDL combo earlier.

Reverse grip decline was really good today. Probably time to add a little bit of weight and see how the shoulder does.  Finished up with some bi, tri, delt and ab work.

Great full body WO! Really took a lot out of me though on this cut. I was dragging ass by the time I got out of the gym. Feel like a big meal some Sweet Frog and a nap...none of which are happening. :(

I weighed 177.6 this morning. Really started to struggle in the gym with energy. It was hot as hell in there today which probably had something to do with it. Today would be a good day for a refeed, but I think I'll just up cals a little bit today because I know I'll be eating more this weekend with the kids. Just a tad over target of 10cals per pound of body weight.

Prot Carb Fat Cal
TOTALS: Grams 212 208 19  1,844
  Calories 849 831 168  1,847
  Percent 46% 45% 9% `