Thursday, November 27, 2014

Wed 11/26 - Upper

Workout: LA Fitness

77 + 10 w/u = 87 mins

Sarah and I worked out together this morning.  I should've never tried to go heavy on incline this morning after a hard push WO yesterday. I did 2 heavy sets and then dropped for 2 back-off sets. I bumped up the weight on seated rows by 15#'s. It was heavy but good work for 3 sets, then did 2 back-off sets. Supersetted with 4 sets of cable crunches. Decline was really good. Bumped the weight and got more reps than I thought and I pushed these hard.

I bumped up pulldowns and they were good. We supersetted pulldowns with Pallof holds. We did them on our knees today for less hip/leg involvement and held them rather than doing "reps".  Finished off the WO with seal rows and rope extensions. Very good WO despite the blunder about trying to do heavy incline.

I weighed 173.4 this morning. Great 2-day cut before Thanksgiving. Dropped over 10 pounds in 2 days. Based on a caloric deficit for those 2 days of around 3,500, I dropped about 1 pound of FAT. The rest was water. Feeling good and felt lean after the 2 days though.

Tuesday, November 25, 2014

Tue 11/25 - Push Day (work gym)

Workout: Work Gym
(75#Inc)12,11,10 (33/32)
(50#DBShldr)10,9,9,9 (37/40)
(75#OHTri)12,10,10 (32/30)

54 + 8 w/u = 62 mins

Went over to the gym at work today. Incline was good. I matched my rep PR with this weight. That's good, but I'd like to be beating it. I didn't go super heavy on DB shoulder press, but this was great. Was planning on 3 sets, but was rolling along so I did a 4th set. R shoulder a bit wonky. Raised angle on incline and toward the end of the 1st set my R shoulder started hurting fairly bad. I was going to drop the weight or skip the 2nd set, but went ahead with it and same deal. R shoulder pain. Starting to pick up those nagging injuries (shoulder, elbow, wrists) after pushing hard for a lot of weeks straight w/o a break.

Overhead tri extensions were really good. Supersetted with crunches.  Finished up with rope extensions, lateral delt work and some rear delt work. Rear delt work is  really important even though this was a push day as it helps w/ shoulder stability and hopefully keeps muscle imbalances away.  Good WO. Pleased. Going to have to be really cautious over the next 5-6 days. I'll be off work and my tendency will be to use that time to hammer it in the gym every day. That would be stupid.

I weighed 176.6 this morning. Down over 7 pounds from Sunday. Mostly water, but had to reign things in before Thanksgiving so doing a quick couple day cut.

Monday, November 24, 2014

Sun 11/23 - Upper

Workout: LA Fitness

75 + 8 w/u = 83 mins

Sarah and I worked out together this morning. She can't do any lower body yet, so we did an upper WO even though I did push yesterday. I did some incline but didn't go heavy. It felt really good to get some extra chest volume in actually. I did 2 sets of fly's as well.  I did pulldowns with a fairly close grip (shoulder width) and that felt good. We supersetted pulldowns with Pallof presses.'

Decline was really good today. No shoulder pain and good reps. Seated rows were good. Then we supersetted rope extensions with leg raises in the captain's chair. Finishedthe WO with some seal rows. Really love the way these feel. I did 3 sets and then 1 "heavy" set. Heavy set was hard because you can't really cheat on these like you canwith most rowing movements.

I weighed 184.0 this morning. Ate a ton yesterday for lunch, during gingerbread house making and for dinner. Feeling a little chunky. :)

Sunday, November 23, 2014

Sat 11/23 - Push Day

Workout: LA Fitness

72 + 12 w/u = 84 mins

My R shoulder has been giving me problems, so I started using a bit of a different technique on incline, keeping elbows tucked in tight and DB's at around a 45 degree angle instead of perpendicular to the body. It feels better on my shoulder, but I'm not grooved into the movement yet so after the 2nd set of heavy incline, I dropped the weight by 5#'s and did 3 mroe fairly good sets. I didn't go heavy on shoulder press because of the shoulder, but still some decent work and volume.  Since I didn't get as many real heavy sets of incline as I'd like, I did 5 sets of steep angle incline with 5#'s less than I'd normally do. Used same (new) technique. Felt great. I think I need this kind of volume on chest. It takes a lot of time though.

I did a 1st set of incline fly's with my normal weight and it was way too heavy. Dropped weight and did 2 more good sets. Finished up with a triple set of pushdowns, lateral delt raises and rear delt fly's. I wasn't thrilled with the WO, but like the new incline technique and will reset weights and try to work back up.

In general, I'm feeling beat up. R shoulder is bad, elbows are starting to bark at me. Even my hands and wrists are "achy". I've been pushing real hard for about 9 weeks and probably need a deload.


I weighed 180.2 this morning.

Friday, November 21, 2014

Fri 11/21 - Pull Day

Workout: LA Fitness

92 mins + 5 w/u = 97 mins

Sarah and I hit the gym for another early morning WO. Pull day for me, Upper for her (meaning she did pull w/ me plus some pressing). Started with seated rows and bumped up the weigth. 4 good heavy sets and one back-off set. Supersetted with 4 sets of cable crunches.  Next we supersetted reverse grip pulldowns with paloff presses. Pulldowns were really good. Pallof presses were really hard after 4 heavy sets of crunches.  Next I did DB rows while Sarah did shoulder press. That was the meat of the WO done in about an hour.

After the meat of the WO, we did face pulls supersetted with incline curls + pinwheel curls. Curls felt really heavy after all the rowing. Then we tried a new movement I've heard called Seal Rows. You lie face forward on an incline bench with arms hanging toward the floor. You grab DB's and do rows, squeezing and retracting the shoulder blades back.  Really liked these. Great upper back activation. Sarah went to shower and I finished up with 4 sets of upright rows and 3 sets of inverted rows. Inverted rows were really difficult after hammering my back all WO.  Good WO. Not quite used to working out in the morning yet, but it feels great to have it done and the rest of the day ahead of me.


I weighed 178.4 again this morning. Macro breakdown has been about P/C/F 215/500/30 = 3,130 cals (body weight X 17-18cals/day). Not getting enough fat, so I'll TRY to start adding fat and cutting down on carbs. 30 grams of fat for long periods just isn't enough. It's going to be tough adding in fat, mainly with eating more almonds and some peanut butter in my oatmeal, at the expense of a couple bowls of cereal.

Here is what's been a typical nutrition day for the last 8 weeks. This was a WO day. Rest days are slightly less carbs and around 2,900-3,000 cals.

Prot Carb Fat Cal
TOTALS: Grams 228 531 32  3,332
  Calories 913 2125 289  3,327
  Percent 27% 64% 9% `

Wednesday, November 19, 2014

Wed 11/19 - Upper (w/ Sarah)

Workout: LA Fitness
(85#Inc)9,8,7,7 (31/32)

76 + 12 w/u = 88 mins

Sarah and I got up at 4am to get to the gym at 5am for a WO. Not a lot of sleep, but loved working out w/ Sarah this morning. I lost a rep on incline this morning. Not thrilled about that, but I'm guessing body just isn't used to waking up and hitting heavy weights. Still good pressing, but even warmup sets felt heavy. Heavy WO last night probably contributed as well.  Pulldowns were good. I did them with a fairly narrow grip and got good activation. We supersetted pulldowns with Pallof presses.

DB shoulder press didn't go great. First set was good, but 2nd set I stopped after 6. Thought I'd get 7 but my R shoulder just kind of caved and I didn't want to do any more heavy pressing. Dropped to 45#DB's and did a good set of 10. Inverted rows were good. Hadn't done these in a while. we wanted to do decline, but the bench was out of commission. I wanted some more chest volume though, so we did machine chest press. I bumped the weight here from last time I did it and it felt good.

Next we supersetted rope extensions with decline crunches. No one was in one of the cable stations and there was a portable bench nearby, so I set it up for incline cable fly's. Been wanting to try these. Didn't think a whole lot of them. I can see where there might be better pec activation compared to DB's, but it's difficult to get the station free and the setup takes a bit of time. Not sold on them for the effort involved. Sarah went to shower and I did some rear delt fly's to finish the

Decent WO. Not great, but they can't all be fantastic. What made it great was working out w/ my partner again.


I weighed 178.4 this morning.

Tuesday, November 18, 2014

Tue 11/18 - Pull (Massive Deadlift PR!)

Workout: LA Fitness
(DeadLift)225x5,275x3,325x2,345x3,365x2,2,2,2,2,275x10 - Awesome work with these heavy doubles!

47 mins + 7 w/u = 54 mins

I hadn't done deadlifts in a while and being away last weekend messed up my schedule and I didn't get to do them so I did them today. I warmed up with some mobility work then started with 135x10 and worked up from there to what I thought would be working sets at 345#'s. I did a triple there and it felt easy so I added weight and did 5 doubles at 365#'s. I don't think I've ever pulled 365#'s for a single, let alone a bunch of doubles. Then I did a backoff set at 275#"s for 10 reps. The 275 was brutal for high reps after the doubles. Awesome work. I'm starting to learn that I don't need a ton of frequency in deadlifting to progress. Very different than chest where I need a ton of volume to grow and make progress.

Next I did seated rows (a bit lighter than last WO since it was after DL's) supersetted with Pallof Presses. The rows felt good after DL's. Then I did reverse grip pulldowns supersetted with a couple sets of dips. Surprisingly the dips weren't very easy so it was probably a good thing I didn't do a push WO today because I don't think my body was ready for one.  My back was on fire and pumped at the end of this WO. I didn't really intend for it to be a pull WO, but that's where it ended up and it was great! Sarah and I are planning on going to the gym tomorrow morning at 5am, so I'm planning on eating a lot tonight because I won't have time for a big meal before the WO tomorrow.

I weighed 177.6 this morning. Planning on continuing bulk through Thanksgiving and then think I'll run a cycle of RFL to shed a couple of the pounds I've put on and go right back to bulk calories.

Sunday, November 16, 2014

Sun 11/16 - Upper

Workout: LA Fitness
(85#Inc)9,8,8,7 (32/32)+65x10

76 + 12 w/u = 88 mins

Not a lot of sleep the last couple of days so I wasn't sure how much energy I'd have this morning for this WO. I decided to superset opposing movements for the first 4 big ones.  Incline went well. Same reps as last WO. Supersetted with seated rows which I bumped the weight on and they felt good. Supersetting these increased the rest a bit between sets of incline, but I was doing heavy rows during that time so I don't know how much that helped. After 4 heavy incline sets, I increased the angel and did one backoff set that felt great! Real controlled.

Next I supersetted shoulder press with v-bar pulldowns. I lost reps on shoulder press, but I think that was at least in part due to the steep incline set where I worked hard because that hits the shoulders a lot more than flatter incline. 3 heavy shoulder sets and 2 backoff sets that were great. I went a little lighter on pulldowns because I wanted to focus on my back doing the work and squeezing hard. They were still hard and I did one backoff set. Pleased with both of these. Next I did 2 sets of incline fly's that were good.

I supersetted rear delt fly's with dips. Last WO I did sets of dips at 20,15,15. Today I did 2 sets of 13,12. Triceps already worked from a lot of pressing. I had to work real hard on both sets of dips. Great tri work. I finished the WO with some core, tri, bi and delt work.  Really good WO.


I weighed 178.2 this morning.

Friday, November 14, 2014

Fri 11/14 - Pull Day

Workout: LA Fitness

42 mins + 8 w/u = 50 mins

Up long before the sun for an early morning WO before travelling to Richmond this weekend later today. Not a lot of time because a ton of work to get done before leaving, so WO was short but intense.  Seated rows were really good. Felt it in my back. Did 1 drop set and paused at contraction. Supersetted cable crunches with these.  4 sets heavy v-bar pulldowns with two backoff sets, again sqeezing/pausing at contraction. Supersetted standing DB curls. 2 heavy sets, 2 lighter sets.  Finished with rear delt fly's and dips for some extra triceps work. Tri's are getting stronger with the extra volume here and there added in. Dips felt great!  Fantastic WO. When my WO's need to be shorter, I focus better on the main movements and don't worry, nor spend as much time, on accessories. I think I hit the main movements harder this way because I don't have to "save" anything for later in the WO. Good lesson.

Reminds me of Coach Labazzetta.  One practice he says "This one's going to be SBS.  Owens, do you know what that means?".  I reply, confused, "Super BullShit?".  Coach replies, flabbergasted, "No, OWENS! It's Short But Sweet.".  :)

I weighed 177.2 this morning.

Thursday, November 13, 2014

Thu 11/13 - Push Day (work gym)

Workout: Work Gym
(75#Inc)13,11,9 (34)
(60#DBShldr)9,9,8,8 (34)

41 + 6 w/u = 47 mins

Today was going to be a Lower day, but that didn't work out so I switched it to a Push day.  R shoulder pain while warming up. Did some extra work with the band between warmup sets. Incline was great. Pushed every set hard and this was a rep PR with 75#DB's. Sets started every 3 minutes (so about 2 mins rest). Shoulder press was great too. This was by far the most reps with 60#DB's when done after incline. Very pleased. Supersetted crunches with these. Still stuck at 19 reps for steep incline. Since it's not a main movement, I'm not concerned about the lack of progression, but come on! I've been stuck at 18/19 reps for weeks.

I knew I'd pushed the first 3 pressing movements hard, but I realized how hard when I started overhead tri extensions. Barely got 10 on the first set and struggled to get 9's on the last two. Tri's were fried. I supersetted lateral raises with these. Finished up with some incline fly's and rope pushdowns. Fairly condensed WO in just over 45 minutes. Great work.

I weighed 177.4 this morning.

Tue 11/11 - Pull Day (work gym)

Workout: Work Gym
52 mins + 8 w/u = 60 mins

Rough day today. Wanted to skip the WO but knew it would help me mentally. It did a little. Brian was using the smith machine, so I started on v-bar pulldowns and bumped up the weight. Felt really good doing these fairly heavy while fresh. BOR was ok, but they still really bother my left glute, so I only did 3 sets. Supersetted Pallof press with them.

DB rows were good. Lots of reps and hit a wall on the 3rd set. Supersetted with incline curls and these got heavy combined with high-rep rows. Had to drop the weight the 3rd set and added pinwheels on last set.  Had 3 fairly good sets of pulldowns supersetted with rear delt fly's. Did a little triceps work to finish off the WO.  Some good work, but kind of felt like I was in a daze and much of it was a blur.

I weighed 177.8 this morning.

Monday, November 10, 2014

Mon 11/10 - Push Day

Workout: LA Fitness
(85#Inc)9,8,8,7 (32/32) Hit goal!
(60#DBShlder)8,7,7,6,45x10,9 (28/32)
(80#OHTriExt)10,8,7,65x8 (25/30)
(40#IncFly)10,9,8 (27/30)

69 + 11 w/u = 80 mins

Met rep goals of 32 on incline today which was 1 more than last WO. Very pleased I continue to make progress like this. Slow but steady. It's funny, it's a lot of hard freaking work to be happy with 1 extra rep over a 1-2 week period. Will stick with 85#DB's for a while before bumping up even though I hit rep goal. Shoulder press was good, but definitely a lot less reps than last WO when I did it first. After 4 heavy sets, I dropped the weight and did two more sets. Very good shoulder work. I supersetted decline crunches with these. I was going to skip steep incline, but decided to do 1 set, and glad all I committed to was 1 set. After incline and a lot of shoulder press volume, one set felt heavy and was enough.

Overhead triceps extensions were OK. Dropped weight for a 4th set. I supersetted these with incline fly's which felt heavy.  Then I hit the chest press machine for 3 sets for some more chest volume. Felt very good.  Finished up with heavy and light delt work and some really good rope pushdowns.  Very pleased with the WO and effort I put forth.

I weighed 178.4 this morning. Not bad after the weekend.

Sunday, November 9, 2014

Sat 11/8 - Pull Day

Workout: LA Fitness
65 mins + 5 w/u = 63 mins

Pull day this morning. BOR was OK. This still really bothers my L glute so I just did 2 heavy sets and then moved to the seated row machine I've been liking so much. I bumped the weight on those again for 3 good sets and did 1 back-off set.  4 heavy v-bar pulldown sets were good, plus one back-off set. I supersetted pallof presses here for 4 sets also.

I supersetted barbell curls and upright rows. curls seemed really heavy but I think that's from the heavy pulldowns. Finished up with some delt and extra triceps work. I wanted to do a set or two of incline to get some blood moving through my chest and get a good stretch, but all the inclines were taken. So I found a chest press machine and ended up loving it. It was a really good ROM and I was able to really keep my elbows tucked and do some decent pressing with NO shoulder pain. Could be on to something here. I'll try it again on chest/push day.


I weighed 178.2 this morning. Weight is now going up. Gotta keep it under control.

Friday, November 7, 2014

Fri 11/7 - Push Day (work gym)

Workout: Work Gym
(60#DBShldr)10,9,9,8 (36/32 - smashed goal)
(75#Inc)10,10,8 (28/30)
(65#Inc)10,9 (19/20 - yet again)

65 + 10 w/u = 75 mins

Decided to start with shoulder press today and see how 60#DB's went when fresh. It went awesome! Last WO I got 29 reps from 4 sets out of a goal of 32 reps. Today I got 36 reps! Have to factor in the last WO I'd already done incline, but I was still surprised by this. I supersetted these with torture twists.

I did incline next and had a goal of 30 reps. I wanted to do 1-2 warmup sets here so I grabbed 55#DB's and my R shoulder felt really unstable and painful. I stopped right away and did some more mobility work (dislocates) with the strap and some light stretching. I did two warmup sets and my shoulder felt better, but not "normal". Anyway, incline went well. Pushed hard.  Increased the angle of incline and got my standard 19 reps w/ 65#DB's. I can't get over that damn hump!

Overhead triceps extenstions were feeling good, so I did a 4th set. I supersetted these with lateral delt raises. Next were incline fly's. I wasn't sure how my shoulder would handle these, so I promised myself if I felt a lot of pain, I'd stop. They felt OK, a little tingle in my R shoulder, so I did 3 good sets. I supersetted these with weighted crunches. Finished off the WO with two sets of tri pushdowns and a drop set of pushdowns with the rope.  Really good WO for being at the work gym. It worked out well to do heavy shoulder press first at this gym since DB's only go to 75#'s, which is heavy enough for incline as the 2nd movement.

I weighed 178.2 this morning. Weight is coming up now :)  Have to be careful here to not let it start ballooning fast.

Wednesday, November 5, 2014

Wed 11/5 - Lower (killed deadlifts today!)

Workout: LA Fitness

34 mins + 8 w/u = 42 mins

Was really itching to deadlift after last weeks' session. I didn't have much time for a WO, so just did 3 exercises. But what a great WO. Deadlifts were great. I worked up to 325 (last WO's working weight) and it felt fairly easy, so I added twenty pounds and did doubles for 6 sets on fairly short rest (60-90 seconds). In the past I occasionally drop to 225#'s for a high rep set at the end. Today I only dropped to 275#'s and thought I'd do about 5. They felt so good I just kept going and got 10! Brutal after heavy doubles. Possibly my best DL session ever!

Then I supersetted leg press (heavy for me with 10 plates) and dips. Only 3 movements, but lots of good work and the dips worked most of my upper body (tri's, shoulders, chest). This really was a full body WO. Loved it. In and out in about 40 minutes w/ warmup.

I weighed 176.8 this morning. Going to eat a lot tonight I think :)

Tuesday, November 4, 2014

Tue 11/4 - Upper

Workout: LA Fitness
(85#Inc)9,8,7,7 (31/32)
(65#Inc)10,9.99 (19/20)
(60#DBShldr)9,7,7,6 (29/32)

58 + 11 w/u = 69 mins

Not a ton of time today so stuck mainly to basic compounds today. I was feeling really down, frustrated, etc., and was going to bag this workout. I'm glad I didn't because I really needed a diversion.  Incline was very good. Same reps as last WO (31 out of 32 goal). Last WO was 8,8,8,7. Today I pushed harder on the first set for 9 and then dropped a rep on 3rd set. Increased angle of incline and ALMOST had the 10th rep on 2nd set. I've been stuck at 18 or 19 for a while on these. Today I had the left one locked out and the right one was about an inch away but I just couldn't get it. SOO close.

Bumped up weight on seated rows and they felt great so I did a 4th set. Supersetted with crunches.  Dumbbell shoulder press was good and I got 1 more rep than last WO. Very good. Shoulders are showing the work here a little I think.  Supersteed with pulldowns where I bumped the weight by 5#'s. Finished up with some triceps and rear delt work.  Not a lot of fluff today, just a lot of hard heavy work. It did the job of helping pull my head out of my rear end.

I weighed 176.6 this morning. I seem to keep coming back to this weight. Need to eat more.

Monday, November 3, 2014

Sun 11/2 - Upper (w/ Sarah)

Workout: LA Fitness

78 + 10 w/u = 88 mins

Got to work out with Sarah this morning which I always look forward to and enjoy. This would be my 3rd upper WO this week and I wasn't sure how my recovery was because I'd gone heavy and pushed the other WO's quite hard. Incline was good with 3 heavy sets and 2 back-off.  I bumped the weight on seated rows. They were heavy, but good. Today I stuck with 60#DB's for shoulder press. I got good reps with these, especially for having already done 5 good pushing sets on incline.  We supersetted shoulders with pulldowns, so the extra rest helped I'm sure.

Good reps for 2 sets on decline. Then finished up with core, tri and biceps work.  Great WO to end a very good week of workouts and some good progress made.

I weighed 179.6 this morning. Bloated from a lot of late night eating, but had to get more calories in because weight was dropping through the week slightly. Want it headed slowly upward. Today Sarah and I made salmon and veggies for lunch and then a great dinner of Chilean Sea Bass we found on sale and roast veggies. Felt great to have 2 great meals and get a bunch of carbs from something other than cereal :)

Saturday, November 1, 2014

Sat 11/1 - Lower (Deadlift again, finally)

Workout: LA Fitness
(Deadlift)225x3,275x3,325x3,1,1,1,1,2,2,2 - Very nice after long layoff
43 mins + 10 w/u = 53 mins

I haven't been able to deadlift for several weeks due to my left glute issue, but really wanted a decent lower WO today. Specifically, I wanted to deadlift because I'd been making great progress prior to the injury. I warmed up with 135#'s, 225#'s and 275#'s and then did working sets at 325#'s. The 3rd rep on first working set was tough and bothered my glute so I just decided to do singles after that. Singles felt great and I they felt easier as I did them. I began reducing rest time between reps/sets from 2 mins to 90 seconds to under a minute. Continued to feel great so I started doing doubles with static holds after the 2nd rep. Not necessarily the 2-3 sets of 3-5 I was hoping for, but I got the volume in, and then some. Awesome work. Very pleased after a month or more layoff from deadlifting. I can definitely feel pain in my glute right now and it's difficult to sit comfortably, so I'm not over this injury.

Leg press felt really good and 10 plates didn't feel overwhelmingly heavy. I supersetted leg raises in the capt. chair with these. Finished up with some leg extensions.  Only a couple movements, but with the volume and weight on deadlift and leg press, it was a great WO. I fought the temptation to add some chest/shoulder/tri work because I want to hit another upper body WO tomorrow to make it 3 times this week.

I weighed 176.2 this morning. I've been eating 3,200-3,400 calories a day and weight has dropped slightly. Not what I'm trying to do. Weight needs to be increasing right now so I guess I'll have to eat more. I think adding some fat (almonds, peanut butter) will do the trick. I'm eating plenty of carbs and protein for sure.