Sunday, June 29, 2014

Sun 6/29 - Full Body Heavy

Workout: LA Fitness
100 + 12 = 112 mins

Full body again today, but everything heavier. Incline went well. Heavy sets were good and lots of volume. Increased angle of incline last 2 sets. My R shoulder has been pretty bad this past week, but thankfully cooperated today. The actual pressing generally isn't bad, it's most painful getting the DB's into and out of pressing position. Heavy BOR/RDL superset was a bitch. This combo is brutal. The RDL weight isn't bad, but right after heavy BOR, it feel plenty heavy. Worked really hard on leg press today with a couple of heavier sets and then a burnout set. Quads were jell-o after this.

Pulldowns were good and supersetted with ab work. Fly's were good and reps didn't drop as bad as I thought they would after a lot of chest work on incline. This also didn't bother my shoulder as much as yesterday, even though the weight was heavier.  Revers grip decline was good. Finished up the WO with some bi/tri/delt work. I'm really liking curls more lately (generally hate them). The 10+10 notation is 10 reps curls close to failure, then switch to pinwheel "cheat" curls. Seems to really hammer the bicpes for me.  Great WO. Very pleased with these back-to-back full body WO's. Time to get my feed on.

I weighed 175.0 this morning. I don't think I ate enough yesterday on my refeed/carb load. I was 175, but that was at 3:30am after only being asleep 2.5 hours. I weighed 173.2 a couple hours later when I got on the scale again. I'm sure that'll jump back up after another eating day today. Kinda lost control tonight...

Prot Carb Fat Cal
TOTALS: Grams 222 503 51  3,360
  Calories 886 2013 458  3,357
  Percent 26% 60% 14% `

Saturday, June 28, 2014

Sat 6/28 - Full Body Depletion

Fri 6/27 - Kings Dominion - spent the day walking around and riding roller coasters from 10:30am until 4:30pm.  Great day with Gregg and Hayden.

Prot Carb Fat Cal
TOTALS: Grams 208 122 18  1,505
Calories 830 488 166  1,484
Percent 56% 33% 11% `
Front seat of the Rebel Yell!
Sat 6/28 - Full Body DepletionWorkout: LA Fitness
62 + 8 = 70 mins

Decided to do a Full Body lighter depletion type WO today. Will follow up tomorrow with heavier work (shoulder permitting). Kept incline light, but controlled paused reps. BOR/RDL combo, though light, was tough - short rests. Fairly short rests on everything actually. Pulldowns were OK. Felt tougher than the weight should've been, but probably because done right after BOR/RDL combo. Supersetted pulldowns with ab work. I almost skipped chest fly's because my R shoulder was pretty bad today, but I kept it fairly light and stayed away from failure.

I did bi/tri combo while waiting for the leg press. I wanted to do leg press after BOR/RDL, but a couple were on both machines...and were still on them after I did pulldowns, abs and fly's. When I finally did them, I did 3 quick sets with short rests. Just wanted to burn the legs out a bit.  Finished up w/ some delt work.

Good WO. Kept time manageable with supersets and short rests.

I weighed 172.6 this morning. Not sure how much longer I'll keep cutting. I've pretty much stalled and don't want to cut any harder. Not ready to start putting significant weight back on yet though.

Prot Carb Fat Cal
TOTALS: Grams 219 452 36  3,010
  Calories 877 1808 321  3,005
  Percent 29% 60% 11% `

Thursday, June 26, 2014

Thu 6/26 - Full Body

Wed 6/25 - 45 min fasted walk in the AM
I weighed 172.2 this morning. Nice and lean.

Prot Carb Fat Cal
TOTALS: Grams 201 103 17  1,372

Calories 804 410 152  1,366

Percent 59% 30% 11% `

Thu 6/26
- Full Body
Workout: Small Work Gym
61 + 5 = 66 mins

Didn't have a lot of time today and was just going to do a quick, low volume, lower WO. Had to work out at the small work gym, so weights were somewhat limited. Started w/ leg press and didn't know what weight to use. I just did sets of 12, increasing weight by a couple plates each set. Started at 225 and ended at 345. Weight values here are meaningless, just kept working until I felt I'd had enough. First set or two were fairly easy, last 3 felt like work. Kept rests short. RDL's w/ DB's was a nice change and felt good. Quad and ham isolation work was good. Supersetted these with core work. 

So, at this point my WO was pretty much done, but I ended up not being as pressed for time as I thought, so I turned it into a full body WO. DB's only go up to 50#'s at this gym, so incline was what it was. This was actually fortunate because I tweaked my R shoulder last WO and this forced me to keep the pressing really light. This ended up being a much better WO than I'd planned felt great to get this in unexpectedly.


I weighed 172.8 this morning. Up a tad. Not sure why, but nothing to worry about.

Tuesday, June 24, 2014

Tue 6/24 - Upper

Mon 6/23 - Rest
I weighed 175.0 this morning. That's the best I've been after a weekend refeed. Best weekend refeed by far.

Prot Carb Fat Cal
TOTALS: Grams 204 97 22  1,409
Calories 815 390 197  1,402
Percent 58% 28% 14% `

Tue 6/24 - Upper
Workout: LA Fitness
69 + 11 w/u = 80 mins

WO over lunch. Incline really good. First 2 sets felt strong. 3rd set struggled a bit, but that seems to be the norm on this cut for me. Couple of good top-end sets and then a drop off. Same thing happens with iso shoulder hammer strength press. Rowing and pulling was good. Supersetted pulldowns with ab work.  Fly's dropped 2nd set, but not off a cliff.

After the main work, hit a couple sets of bi/tri/reardelt.  Great WO.

I weighed 173.2 this morning. Feeling lean quickly after weekend refeed. Strength still holding. Weight loss is slow, but that's the plan at this point.

Sunday, June 22, 2014

Sun 6/22 - Lower + arms

Workout: (LA Fitness)
66 mins + 5 w/u = 71 mins

First working set of squats felt easy (finally), so I bumped up the weight. Felt good and didn't push for reps too hard. Still finding my legs. RDL was good. Probably should've bumped up to 305. I did 3 sets of leg extensions and curls instead of 2 today. I do the single leg, so they take more time than I like to use on an isolation movement. But they're probably important for my knee stability and because my leg volume is still so low.

Added some arm work for some extra volume there.  I also did a few light sets of DB incline just to get some blood moving into the pecs. Reasoning here was just to help recovery from yesterday.  Really pleased with this WO.

I weighed 175.0 this morning...after a refeed with almost 500 grams of carbs. Best refeed yet.  I didn't feel bloated, just full and lean. Awesome!

Saturday, June 21, 2014

Sat 6/21 - Upper

Thu 6/19 - Rest
I weighed 175.0

Prot Carb Fat Cal
TOTALS: Grams 212 91 37  1,560
Calories 848 366 331  1,544
Percent 55% 24% 21% `

Fri 6/20 - Rest
I weighed 174.6

Prot Carb Fat Cal
TOTALS: Grams 208 103 21  1,436
Calories 831 410 192  1,433
Percent 58% 29% 13% `

Sat 6/21 - Upper
Workout: LA Fitness
103 + 13 w/u = 116mins

Sarah and I finally got a chance to work out together this morning. Decided to split this weekend into upper/lower rather than back-to-back full body as I've been doing. This meant "heavy" day today after week of dieting. Last bunch of weekends have been depletion Sat, refeed, then heavy on Sun.

Incline was fairly good. Top-end strength still pretty good, but I think being fairly depleted sapped strength quickly and reps started dropping after some heavy work. First 2 sets of heavy fly's were good. 3rd set, I got 6, dropped weight 20#'s, nothing. 20 more, nothing. Dropped a total of 60#'s to finish off a set of 10 reps. Chest was done. Pulldowns were good.

Reverse grip decline was better than expected. I do these w/ a fairly narrow reverse grip. The reverse grip allows me to do it and save my shoulders. Hadn't done these in a couple of weeks because I haven't had a spotter and I still don't feel completely comfortable doing them alone w/ the reverse grip. Supersetted decline with 2 heavy sets of barbell curls. Finished WO w/ some arm and delt work.  Time to eat.

I weighed 173.0 this morning. Refeed day toady. Will shoot for 180-200g/prot, 500-600g/carb, <50g/fat, ~3,500 calories.

Prot Carb Fat Cal
TOTALS: Grams 200 461 44  3,052
  Calories 801 1843 396  3,040
  Percent 26% 61% 13% `
Update: Actual carbs ended up being a little lower for a variety of reasons. To hit target, I would've had to eat a ton right before bed and didn't want to do that. Turned out to be my best refeed ever based on results Sunday AM.

Thursday, June 19, 2014

Body Fat Test Results - Pictures

I got a body fat test done today to see where I stood compared to last year around the same time. I "bulked" up to 190#'s over the winter and hit the weights fairly hard and very consistently.  I cut down to 173 pounds (and further to 172 over the next week). I weighed 162.2 when I got on the scale at the test.  The good news is that I got leaner than last year and increased LBM by about 6 pounds. Decent progress for an old man :)  Here's the particulars and some pictures.

Test Results:
Date: 6/12/14
Age: 42
Weight: 176.2

Site    Measurement (mm)
Chest        3.5
Midaxillary    7
Triceps        4
Subscapular    8
Abdominal    9
Suprailiac    6
Thigh        7.5

Body Fat%: 7.73%
Pounds of Body Fat: 13.6
Pounds of Lean Body Weight: 162.6

kip owens
Kip Owens - Front
kip owens
kip owens
Skinny waist pic :)

kip owens

kip owens
Picture after refeed and a little bloated

Here's where I was a year ago (13 months):
Date: 5/3/13
Age: 41
Weight: 175.2
Site    Measurement (mm)

Chest        8
Midaxillary    7
Triceps        8
Subscapular    6
Abdominal    13
Suprailiac    9
Thigh        12

Body Fat%: 10.5%
Pounds of Body Fat: 18.5
Pounds of Lean Body Weight: 156.4

Wed 6/18 - Upper

Workout: Work Gym
57 + 10 w/u = 67mins

Crazy busy at work the last couple of days, but was able to get to the gym today over lunch for a good WO. Incline was good. Would've gone heavier w/ the usual 85#DB's but work gym only goes up to 75#'s. Still good work w/ paused reps. Increased the angle of the incline and did 2 more sets w/ 60#'s.  The only barbell at work is the Smith machine, so I did BOR in there. These actually felt GREAT! Heavy enough to really work, but controlled enough that I wasn't cheating the weight up at all. Could really feel it in my back.

OHP was also in the Smith. Felt pretty good, but forced a couple of last reps and tweaked my R shoulder a touch. Pulldowns were good. Fly's weren't great. I just didn't like the movement of this fly machine. I tried to do them with cables, but that really bothered my R shoulder, which has been feeling pretty good of late. Did some good weighted crunches and finished up with a bit of bi/tri/RDelt work. Very nice WO.

I weighed 175.4 this morning. Weight was a little higher than expected, but probably because I only slept for 2.5 hours and was up at 3:30am so still some water in my system.

Prot Carb Fat Cal
TOTALS: Grams 231 210 20  1,937
  Calories 924 840 179  1,943
  Percent 48% 43% 9% `

Tuesday, June 17, 2014

Tue 6/17 - Lower

Mon 6/16 - Rest
I weighed 176.6 after weekend refeed.  Good nutrition day today. Decided to cut again this week, but probably not as hard as the last couple weeks.
Prot Carb Fat Cal
TOTALS: Grams 214 105 16  1,415
Calories 855 419 141  1,415
Percent 60% 30% 10% `

Tue 6/17 - Lower
Workout: (Work Gym)
42 mins + 5 w/u = 47 mins

Another lower WO at the work gym. Not a lot of volume, but the perfect WO to fit in over lunch. Added a 4th set of squats today and increased the load on RDL's.  Did 4 sets of squats in under 8 minutes, so short rests. Got tough by 4th set.  Hammered the abs today w/8 sets, supersetting with quad extensions and hamstring curls. Then finished up with a little arm work because I don't get a lot of direct arm WO on upper days.

I weighed 174.8 this morning. I didn't let the refeed get crazy this weekend, so I'm back down fairly quickly. Feeling good. Really liking this routine of the last month or two of weekly refeeds on weekend while still continually getting leaner.

Prot Carb Fat Cal
TOTALS: Grams 229 209 21  1,939
  Calories 916 837 191  1,944
  Percent 47% 43% 10% `

Sunday, June 15, 2014

Sun 6/15 - Upper (heavy)

Workout: LA Fitness
80 + 10 w/u = 90mins

More-less the same WO as yesterday, just heavier and slightly more volume on a few movements. I was hoping to get 3 sets of incline at 85#'s, but reps would've dropped on 3rd set, so I dropped to 75#'s. Probably should've stayed heavy and let reps fall where they may. Rows and pulldowns were good. For rows I alternated single arm and 2-arm rows.  I always seem to drop reps significantly when I go heavy on fly's. Not sure if I need a little more rest, or if chest is just really fatigued.

I was picking the kids up at 10am, and I was running short on time so I didn't fit in a lot of leg work. I was going to skip it all together and do a lower day tomorrow, but after the last 2 days, I need a day off, so I did 3 sets of leg press to get at least a little work in.

Good WO, but feeling a bit beat up. I like being able to work out both Sat & Sun, but back-to-back full body days are becoming too much I think. Probably just need to stick to an upper/lower on the weekends. I'll have to adjust diet around that though on a cut...if I continue cutting, which is questionable at this point.

I weighed 176.0 this morning after a refeed yesterday.  I didn't put on the 8-10 I expected, but I'll be fairly heavy tomorrow morning after today.

Saturday, June 14, 2014

Sat 6/14 - Full Body (depletion)

Fri 6/13 - Rest
I weighed 173.0 this morning. Feeling really lean.

Prot Carb Fat Cal
TOTALS: Grams 219 94 16  1,397
Calories 878 376 144  1,398
Percent 63% 27% 10% `

Sat 6/14 - Full Body Depletion
73 + 10w/u = 83

Worked out solo this morning. Today was a full body depletion type WO. Tried to stay away from failure and although there's a lot of exercises, volume was not too high for each body part. Hopefully I can rebound and feel up to some heavier work tomorrow morning. Routine will follow same basic exercises.

Not a whole lot of detail to write about. This WO is tough because of fairly short rest periods and not full of nutritional energy. I'm fairly depleted. Weight will probably spike by 8-10 pounds in the morning.

I weighed 172.2 this morning. Feeling really lean. Fairly large refeed today. About 3,700 calories.

Thursday, June 12, 2014

Thu 6/12 - Lower (Body Fat Test - 7.75%!!!)

Workout: Sprint Gym
42 mins + 5 w/u = 47 mins

Set up a BF caliper test today at the gym at work. They have trainers that will do the test if you make an appointment. Same guy did it that's done it the last couple times over the last 2.5 years.  While I was there, I did a quick lower body WO, plus a little arm and ab work.

This is a good little WO as I get my legs under me and left knee gets a little stronger. Still weak, but am enjoying this low volume, lower body WO. Just happy to be able to be working legs back into the mix. Slow and steady.

I weighed 173.2 this morning.  Had a 7-point caliper BF test done today and was 7.75%. Sweet! A year ago I was the same weight but 10.5%. At age 42 progress is slow, but I'll take it! I'll post full site measurements and hopefully some pics in the next day or so.

Wednesday, June 11, 2014

Wed 6/11 - Upper

Mon-Tue, 6/9-6/10 - Rest
Rest days spent at the hospital with Hayden. He got out on Tuesday evening and is doing well.  Weight was 179.0 Monday and 176.4 Tuesday. Cals were about 1,400-1,500 each day.

Wed 6/11 - Upper
Workout: LA Fitness
61 + 11 w/u = 72mins

Just about the same WO as Sunday. Basically kept reps on all lifts and weight is lower than it's been in a long time, so that's positive. Not a lot of commentary to add. I was tempted to add a 3rd set of "heavy" incline, but stuck w/ what seems to have been working. Liked the hammer strength iso rows again, and since my lower back has been bothering me a bit, it's a decent swap from BOR for me right now.

I weighed 173.8 this morning. I held diet together remarkably well while spending 4-5 days in the hospital. Wasn't easy. They had snacks available 24x7 :) Increased cals/carbs today peri-workout. Feeling good. Libido has taken a bit of a hit, but not too bad yet. I think weekend refeeds are keeping this somewhat in check.

Prot Carb Fat Cal
TOTALS: Grams 222 195 20  1,848
Calories 889 781 184  1,853
Percent 48% 42% 10% `

Tuesday, June 10, 2014

Sun 6/8 - Upper

Workout: LA Fitness
72 + 10 w/u = 82mins

Been in the hospital w/ my Son the last 5 days, so I don't remember a whole lot about this WO from Sunday morning. I remember inclne going fairly well and iso lateral hammer rows being really good w/ lots of volume. Other than that, it went fairly well if memory serves.

I weighed 174.6 this morning. Getting lean!  I did a re-feed in the hospital. Had sushi for dinner and half a tub of frozen yogurt for dessert.

Thursday, June 5, 2014

Thu 6/5 - Lower

Wed 6/4 - Rest
I weighed 175.0.  Good nutrition day.

Prot Carb Fat Cal
TOTALS: Grams 205 108 19  1,435
Calories 821 434 173  1,429
Percent 57% 30% 12% `

Thu 6/5 - Lower
Workout: LA Fitness
71 mins + 10 w/u = 81 mins

Lower WO with Sarah tonight. Did a couple w/u sets of squats and then 3x8 "work" sets. Still just getting back to squating and taking it slow. Knees barking at me tonight and have some cramping in my calves & feet. I woke up to cramps this morning also.  Seems to happen when I get fairly lean.

RDL was good. Should've gotten to heavier stuff more quickly and gone heavier, but happy w/ these for today.  Did a bit of bi/tri work before getting back to some leg isolation work. Finished off the WO with core work.  Planks were w/ 30 seconds rest between 3,2,1,1 minute holds.Nice WO. Really hot in the gym and energy was sapped half way through RDL. Might have to start increasing calories during the week to keep energy up.

I weighed 173.8 this morning. Feeling lean. Getting close to single digits, if not there already.

Prot Carb Fat Cal
TOTALS: Grams 238 172 24  1,855
Calories 951 687 216  1,855
Percent 51% 37% 12% `

Tuesday, June 3, 2014

Tue 6/3 - Upper

Mon 6/2 - Rest
I weighed 181.6 after refeed. Not too bad, but higher than I wanted.

Prot Carb Fat Cal
TOTALS: Grams 211 96 18  1,396
Calories 845 384 159  1,388
Percent 61% 28% 11% `

Tue 6/3 - Upper
Workout: LA Fitness
(115#OHP)8,7,7 Good
(235#Fly)12,9,9 Keep making progress here on a cut. Nice.
63 + 11 w/u = 74mins

Worked out solo today. Decided before the WO I'd go by feel. Felt pretty good during w/u so I kept everything fairly heavy (for me). Was only planning on 2 heavy incline sets and they felt good. Tempted to do a 3rd, but stuck to plan. Dropped weight for 3rd set, then raised incline angle and did 2 more. Last 3 sets were all paused reps.  BOR felt really good today with 2 heavy, 2 lighter sets. I didn't have OHP written in (planned on hammer strength), but the rack was available so I went ahead and did it. Flet good. I'd been getting 3x7 with the last set having to push-press the last rep or two on last set. Good sound reps across sets today.

Pulldowns were good, but I'd like to be doing weighted pullups if my elbows didn't bark at me so much when I do them.  Fly's were really good. Still progressing here even a ways into the cut. OH tri extensions were good. Finished w/ tri/bi/ab and 2 quick sets of reverse narrow grip pulldowns. Better WO than expected on 3 hours sleep.

I weighed 178.2 this morning. I had real nice sushi dinner with Gregg and Nat. Really nice and didn't eat my "normal" amount to keep cals for the day under control.

Prot Carb Fat Cal
TOTALS: Grams 208 194 36  1,928
Calories 831 775 321  1,928
Percent 43% 40% 17% `

Sunday, June 1, 2014

Sun 6/1 - Upper (heavy)

Workout: LA Fitness
BREAK to take kids home
80 + 35(after break) + 12 w/u = 130mins

2nd Consecutive upper WO, today a heavier day after refeed yesterday. Incline was good, but didn't quite get 3x8 w/ 85#DB's. Needed an assist on last rep. Wanted to do BOR today instead of seated row. 185 felt heavy, 135 too light, 155 just right for today. Felt really good. Bumped up weight on shoulder press. Bumped up weight on fly's and got good reps. Interesting how incline press stagnates (or I've lost a touch during cut), but I keep progressing with fly's/peck deck. Decline was good. I had to get the kids home and was running out of time so just hit 2 quick sets of bi/tri to finish WO.

After dropping the kids, I was heading right by the gym, so stopped back in w/ intent to just do some core work and rear delts. Ended up doing quite a bit more than that. Iso rows on the hammer strength machine felt great. Haven't done these in a while, mainly because the plate swapping with Sarah is kind of a pain. I did a mix of one arm at a time and both arms. Hammered the bi's with cable curls.

I weighed 179.8 this morning after refeed yesterday. Will try to keep it in check today. This has been my weekly downfall.

Sat 5/31 - Upper (depletion)

Fri 5/30 - Rest
Weighed 175.4 this morning.

Prot Carb Fat Cal
TOTALS: Grams 206 106 17  1,407
Calories 825 425 154  1,405
Percent 59% 30% 11% `

Sat 5/31 - Upper Depletion
Workout: LA Fitness
72 + 12 w/u = 84mins

Did a lighter depletion type WO this morning. Only did high-rep squats for legs due to time. Not much to write home about. Tough WO when depleted, but tried to stay at least a couple reps away from failure because I'll be coming back tomorrow morning to hit it hard after a refeed.

I weighed 175.0 this morning. Feeling lean. Weather is great and looking forward to going to a baseball game for first time in a long time with the kids and Sarah. Oh, and will do some eating too :)