Friday, August 29, 2014

Fri 8/29 - Full Body (myo-reps)

Thursday 8/28 - Rest - much needed
I weighed 184.8 this morning.  Good.

Friday 8/29 
Workout: Beach Gym
90 + 10 = 100 mins

Awesome WO today. Really tough WO, but very pleased.  It was pretty much the same WO as Wednesday but I either bumped weight or got more reps/sets on nearly every main movement (inc, BOR, squat, RDL, pulldown, leg press, iso chest, etc.). It got ridiculously long and by the end I was just "done". Really pleased I was able to increase weight/reps. 

I weighed 174.8 again this morning. Holding weight well, especially for being on vacation.

Thursday, August 28, 2014

Wed 8/27 - Full Body (myo-reps)

Workout: Beach Gym
(135#SMSquat)20/+6x5 Great!
(45#IsoChest)17/+4x5 New addition
75 + 8 = 83 mins

Had an awesome and tough full body WO today. Since I did an upper WO yesterday, I couldn't go real heavy on incline but did bump weight on BOR's and added an extra chest movement. I did the hammer strength chest press again and like it quite a bit. I'll add this at home because it allows me to do some additional pressing in addition to incline and doesn't seem to bother my shoulder.

I really hammered legs today. I started with smith squats and did more reps and more mini-sets than I've done before. Awesome. Also did RDL's and leg press, although leg press volume had to drop by 1-2 mini sets because legs were hammered. Riding the bike to the beach less than a mile away was a chore later in the morning.  Great WO today. I've had a string of really good WO's this week, especially for being on vacation.

I weighed 174.8 this morning. Was surprised I was only slightly higher than yesterday because had a big dinner and froyo twice last night. Kept it clean during the day and super hard WO helped I guess.

Wednesday, August 27, 2014

Tue 8/26 - Upper

Workout: Beach Gym
45 + 10 w/u = 55 mins

I was planning on a lighter WO today just to get a little work in so I could have a big WO on Wednesday (planning on eating fairly big on Wed, Sarah's making fish tacos and we'll also be having beans and chips/salsa. But, I ended up pushing fairly hard and having another good and tough upper WO. Pleased with the WO, not pleased with the decision making :)  Not sure what I'll do Wednesday now. Probabaly a full body with heavier focus on legs and lighter upper boday.

Anyway, the WO was really good. Enjoying changing it up with myo-reps. Not sure what it's doing to top-end strength, but I guess it doesn't matter much as long as I'm enjoying it and getting some good work in. Incline was good, but did same reps more-less with heavier weight a couple WO's ago. Rows were good. I did v-bar pulldowns and they felt great. These have normally been tough on my elbows, but didn't bother me at all today. Fly's were great. Love the setup of the machine at this gym.  Writing this on Wednesday morning at 5:45 and heading out to the beach to watch the sunrise with Sarah.

I weighed 174.4 this morning. Weight has kinda been all over the place, but doing a decent job so far of not letting things get out of control on vacation.

Monday, August 25, 2014

Mon 8/25 - Lower

Workout: Beach Gym
55 mins + 8 w/u = 63 mins

Pleased with top-end set of DL today and the last set of 5 reps. Myo-rep leg press was tough. Did leg curl machine lying down. Got hard fast. Legsfeeling it after run yesterday and legs today. Finished with some "beach work" for the beach :)

I weighed 174.6 this morning. Weight creep is starting.

Sun 8/24 - 4.2 mile run

Ran with Sarah on the beach. Really windy.  Slow, but a run. Ran about 4.2 in 45 minutes and walked for 20 minutes after. 65 mins total.

Weighed 173.6 this morning. Not tracking nutrition while on vacation.

Sat 8/23 - Upper (Myo-reps)

Workout: Beach Gym
90 + 10 w/u = 100 mins

Found a gym at the beach. Really like it. Sarah and I worked out together and did myo-reps but the WO still took quite a while. Incline was GREAT with this weight. The fly machine at this gym just feels awesome.  Great WO.

I weighed 176.0 this morning after ending the cut yesterday and having a good re-feed.

Friday, August 22, 2014

Fri 8/22 - Full Body (myo-reps)

Workout: LA Fitness
70 + 10 = 80 mins

Awesome FB WO today. I was going to just do lower, but after how light I was this morning, it's definitely time for a refeed today, so I wanted to do a full body WO. It was really difficult at the end of a hard week cut (down 8 pounds in 5 days, 2 of which was fat given about a 7,000 calorie deficit over those 5 days.  Really pleased with this WO. It was a tad long, but would've been a lot longer had I not used myo-reps.

I weighed 170.6 this morning. Lowest of the year again. Refeed today.

Thursday, August 21, 2014

Thu 8/21 - Upper (myo-reps)

Workout: LA Fitness
41 + 8 w/u = 49 mins

WO schedule is messed up due to travel and wanting to line up my WO schedule w/ Sarah's running schedule, so I squeezed in an upper WO today. I'll try to do a lower WO tomorrow and then an upper w/ Sarah on Saturday. Time was tight so I utilized myo-reps again. I didn't go super heavy, but a great WO. Very little wasted time and got a lot of real work done in 41 mins.

I weighed 171.2 this morning. Lowest weight of the year.  Water from the weekend is gone by now and still dropping quickly. I hope not too quickly.  Will definitely need a refeed soon. That shouldn't be a problem with vacation starting tomorrow.

Prot Carb Fat Cal
TOTALS: Grams 236 133 19  1,631
  Calories 945 531 172  1,647
  Percent 57% 32% 10% `

Wednesday, August 20, 2014

Wed 8/20 - Rest

Rest day. Busy day and legs still not feeling back to the point where I wanted to work them again. Next 2 days are up in the air given busy work schedule and travel.

I weighed 172.6 this morning. Coming down nicely. Diet not fun though.  Another tight nutrition day.

Prot Carb Fat Cal
TOTALS: Grams 225 100 16  1,437
Calories 902 399 141  1,441
Percent 63% 28% 10% `

Tue 8/19 - Upper

Workout: LA Fitness
(Inc)85x8,8,75x7,65x8,8 - died after 1st 2 sets
54 + 10 w/u = 64 mins

Today should've been a lower day, but legs are still trashed so upper it was. I could tell the myo-rep upper WO from Sat was still lingering. First top-end sets were good, but was just fatigued. That, or my expectations were too high for not eating much the last 2 days. Maybe some of both.

Anyway, incline was decent first 2 sets. Really worked for last 2 reps on 2nd set of 8, and the subsequent sets really show it.  Normally I'd get 10 reps on the 75#'s and 65#'s sets and only got 8.  The underhand BOR followed my inverted rows felt really good, and the myo-rep style inverted rows were awesome. I wanted to go heavy on fly's so I did first set with top-end weight (very good) and then instead of taking a long rest beforeanother set, I dropped weight and did myo-rep mini sets.  very good.

Pulldowns were really heavy, both types. Iso shoulder was good. Finished up with some tri/bi/delt work.  Fairly good WO. Not very happy with incline,but the rest was good.


I weighed 174.6 this morning. Dropping the water and a little fat from the weekend refeed.

Monday, August 18, 2014

Mon 8/18 - Rest day (thank goodness)

Rest day today, and I'm happy to have it. Last week was tough and the myo-rep lower body WO destroyed my legs. I've been doing legs fairly consistently, and I'm still sore as hell today. Walking was problematic.

Ouch. I weighed 178.8 this morning after weekend refeed. Tight nutrition day today.

Prot Carb Fat Cal
TOTALS: Grams 215 123 18  1,498
Calories 859 491 158  1,507
Percent 57% 33% 10% `

Sun - Upper (Myo-reps)

Workout: LA Fitness
(70#Inc)12/+4x4 - AWESOME!
38 + 8 w/u = 46mins

Pressed for time today. Gym opens at 8am. Sarah was running a 20k race and I really wanted to be there to cheer her on at the finish. Her projected finish time was 9am. I did my shoulder warmup routine at home with bands and rope mobility exercises. Got to the gym and did a few w/u incline sets and got to work. Zero fucking around time today. This WO was short, but insanely difficult. I forgot my water bottle and had dry-mouth working from the first sets of incline.

Last upper WO w/ myo-reps I did incline with 75#'s and it was just too heavy with short rests. I dropped to 70#'s today and nailed it. Perfect weight, but really had to work hard on mini sets. It's hard to explain how hard these mini-sets feel from the first rep. I'm used to doing straight sets across (e.g. 4x8) where the first couple of reps are "easy" and get progressively hard toward the latter half of the set.  These are really hard from the very first rep.  Awesome work. BOR was underhand grip and was great. Then I went back to incline at a steeper angle and bumped the weight from last WO. Great work here too.

Pulldowns were good. I did underhand first, then switched to overhand grip and skipped the larger activation set. Fly's were good. I bumped the weight from last WO, but had to drop to 205#'s after the 2nd mini-set to keep reps. Seated rows were good. Shoulder press was good, but couldn't manage mini sets of more than 3. I would prefer mini sets of 4, but this was the right weight. Finished with some quick tri and bi work. In and out in just over 45 minutes and made it to the race finish to see Sarah. Just another awesome piece to what was a fantastic and memorable weekend with Sarah and the kids (canoeing, Lucketts fair, acoustic on the green, swimming...).

I weighed 177.0 this morning after refeed yesterday. Refeed again today. Legs are extremely sore from yesterday.

Sat 8/16 - Lower (Myo-reps)

Fri 8/15 - CardioI walked for 45 mins fasted before work. I weighed 174.2 this morning.

Sat 8/16 - Lower - Myo-reps
Workout: (LA Fitness)
(135#Squat)10/+5x5 - very tough on short rests
(8PlLegPress)15/+4x5 - brutal
60 mins + 8 w/u = 68 mins

Since my myo-rep WO went so well the other day, I decided to give it a go on a lower day. This workout was awesome, but brutally difficult. Even going fairly light on squats gets very difficult during the mini-sets with very little rest. By the 4th and 5th set I was working hard for every rep with 135#'s. RDL's were good, not as tough as squats. Cable crunches with this protocol felt very good. Leg press was also brutal with very short rests. On squats my rests were 15-20 seconds. For leg press is was 10-15. Leg extensions and curls I did straight sets. I finished the WO with a bunch more core work (I hadn't done torture twists in a while) and some tri and delt work.  Awesome WO. Legs fried.

I weighed 173.0 this morning. Refeed today.

Thursday, August 14, 2014

Thu 8/14 - Upper (Myo-reps)

Workout: LA Fitness
57 + 8 w/u = 65mins

Today was going to be a rest day. Then I decided it would be a low volume full body day. You know, just get some work in, get the blood flowing. So, I decided to do myo-reps because they're great time savers and you don't have to go heavy to get some decent work in. I was too ambitious on incline and 75#'s was heavy. The activation set of 12 reps felt good, but with about a 10-15 second rest, the first myo-rep set felt REALLY heavy from the first rep. Whoa! I should've dropped the weight, but went with it and the thought of an "easy" WO went out the window. LOVED this WO, but it was REALLY tough. I scrapped the FB idea during pulldowns and just did an upper WO.  Fantastic freaking WO.

I weighed 172.6 this morning. Feeling good.

Wednesday, August 13, 2014

Wed 8/13 - Cardio (yes, cardio!)

Walked 20 mins, ran 22, walked 18 for 60 minutes total.
It was a beautiful evening and I couldn't stand being inside for work all day so I decided to go for a walk. Part way in I figured I might as well run a little bit to see how my legs felt and I'd like to be able to run a couple times at the beach in a few weeks. I haven't run in probably 6-8 months. Just checked my log. The last time I ran was the New Years Day 5k race.  Felt great to be out. Left knee tender now.  Took some advil.

I weighed 173.0 this morning. I'll eat a little bit more than planned because of cardio.

Prot Carb Fat Cal
TOTALS: Grams 208 188 15  1,702
Calories 831 753 138  1,722
Percent 48% 44% 8% `

Tuesday, August 12, 2014

Tue 8/12 - Push Day

Workout: LA Fitness
51 mins + 11 w/u =  62 mins

Push WO today. Incline was OK. Was only planning on 75# for 3x10, but w/u felt really good so I went to 85#'s. Felt heavy, but good pressing. Shoulder press was good. I supersetted them with cable crunches.  Fly's were good and supersetted with more crunches. I decided to do decline today to see how the shoulder would respond and because I haven't done it in a couple weeks.  It showed with drop off in 2nd set. Shoulder felt OK, wrists bothered me. Weird. Incline fly's were good. Finished up with 2 sets of "cheat" rope pushdowns and 2 sets of strict rope pushdowns and a set of overhead rope extensions.

Getting tired of shoulder nagging (and sometimes killing) me. Wrists sore. Elbows sore. Worn out. Doing too much volume and frequency while dieting.

I weighed 174.4 this morning. Nutrition today will be similar to yesterday. Tomorrow is probably a rest day given hectic work schedule and I'll eat PSMF/RFL style.

Prot Carb Fat Cal
TOTALS: Grams 221 265 26  2,173
Calories 883 1060 232  2,176
Percent 41% 49% 11% `

Mon 8/11 - Pull Day

Workout: LA Fitness
50 mins + 6 w/u = 56 mins

Worked up more quickly to 3 heavy sets of DL. Felt really good. Underhand grip BOR felt heavy right after deadlift. Finished off rowing with inverted rows on short rest.  Good work.  Heavy reverse grip pulldowns plus lighter pulldowns supersetted with crunches and weighted crunches. Finished WO with really good incline curls + pinwheel curls and some delt work. 

I weighed 175.0 this morning. Not bad after a 3-day weekend at Mom's. Good nutrition day. Right where I wanted to be. Fair amount of carbs, but still at a good deficit.

Prot Carb Fat Cal
TOTALS: Grams 213 248 18  1,987
Calories 851 991 164  2,006
Percent 42% 49% 8% `

Sunday, August 10, 2014

Sat 8/9 - Full Body

Workout: Ironbound
80 + 91 = 91 mins

Incline was really good. Went a tad lighter, but really good pressing. Leg press/RDL combo was good.  Was planning on t-bar for rowing, but someone was using the t-bar so I did 2 sets of underhand BOR and 2 sets of t-bar once he was done. Fly's were really good - I like the set up of this machine at ironbound. Supersetted with heavy BB curls. Got more reps with 95#'s than before.  Did a set of BW pullups and then pulldowns. Finished up with bi/tri/delts.  Great FB WO to end my mini-cut.

I weighed 173.0 this morning.  Refeed today.

Thursday, August 7, 2014

Thu 8/7 - Full Body

Workout: LA Fitness
69 + 11 = 80 mins

Incline was good. Would've liked 3x8, but good pressing. R shoulder still wonky so I didn't do more volume. Leg press/RDL combo was good, but damn I need to start doing some cardio. Iso rows were good. 2 sets double arm, 1 set single. Supersetted crunches. Fly's were good. Reverse grip pulldowns felt real heavy on the 2nd set. Light pulldowns got real heavy on 2nd set too. Running out of steam. Finished up with some tri/bi/delt work.  Great WO on 4th day of hard cut.

I weighed 173.6 this morning. Feeling a little lean again already. Will have a refeed on Saturday.

Wed 8/6 - Rest

Rest day today. Feeling a bit beat up from heavy Mon/Tue WO's without much food for recovery.
I weighed 174.2 this morning. Diet working nicely, but first few days are always the toughest going from a week of over-eating to cutting.  Tight nutrition day.

Prot Carb Fat Cal
TOTALS: Grams 207 82 23  1,367
Calories 829 328 203  1,360
Percent 61% 24% 15% `

Tuesday, August 5, 2014

Tue 8/5 - Upper

Workout: LA Fitness
61 + 14 w/u = 75mins

My shoulder has felt pretty good lately, but this morning during w/u it was really bothering me. All the standalone incline benches were taken, so I warmed up on the barbell incline bench. Just the bar and then a set with 95#'s. Really light, but shoulder didn't like it at all. Went to DB's and started my w/u over with 45#DB's and was in a lot of pain. Moved to 55#'s and still painful. Did some more band and rope stretching. I was going to scrap the upper WO and just do a pull day, but got through incline and was really pleased with getting 85's for 3x8. I just did 1 drop set to keep volume manageable and because I'm cutting so not going to make any gains anyway this week.

I did BOR w/ reverse grip and followed it with inverted rows in the smith. These were both great. Fly's were good. Kept it to 2 sets because of shoulder. Pulldowns were good as were heavy cable crunches. OH tri extensions were good. I don't know if I've recently been able to get 2x12 on these. I normally fall off a rep or two after the first set.  What started out as a disaster turned into a great WO! Glad I didn't throw in the towel because WO schedule gets tricky the rest of the week and weekend.


I weighed 176.0 this morning, down from 180.8. Wringing some water out of the system for sure. Another cut day, somewhat RFL style but with a few more carbs than true RFL.

Prot Carb Fat Cal
TOTALS: Grams 226 82 29  1,499
Calories 902 326 257  1,486
Percent 61% 22% 17% `

Mon 8/4 - Lower (Deadlift PR!)

Workout: (LA Fitness)
(RDL)135x12,185x10,10 - Brutal after DL
(LegPress)6Plx15,8Plx15,15 - really brutal after DL and RDL
65 mins + 5 w/u = 70 mins

Wasn't feeling motivated to do anything today, but ego got the better of me at the gym once I started doing deadlifts. Ended up being a great lower session. Worked up to a top DL set. Last time I got 355 for a single. Today I got 355 for a triple. PR! Dropped to 225#'s and did 12 reps. Painful. Then I had the bright idea to do 3 sets of RDL. Really painful (both in a good way). Hammered leg press and finished the legs with leg curl/extensions. Threw in a little arms, abs and traps. For traps I did "reverse dips". Basically a dip with only moving the shoulders up and down, not using tri/chest.  Awesome WO!

I weighed 180.8 this morning. Did some damage this past week in Williamsburg. Gotta trim back down a bit. Strict nutrition day after some really hard gym work. Really wanted to eat!

Prot Carb Fat Cal
TOTALS: Grams 212 79 24  1,377
Calories 849 315 213  1,376
Percent 62% 23% 15% `

Sat 8/2 - Upper (w/ Gregg)

Workout: Ironbound
65 + 10 w/u = 75mins

Gregg and I worked out together again. What a gift. He skipped Wednesday's WO. Can't blame him...I was doing legs. :)  Went heavier on incline today and it felt good, but had to drop weight to keep reps. Overall a good WO.

I weighed 177.0 this morning on Mom's scale. Trending upward.