Saturday, May 30, 2015

Sat 5/20 - Push day (Great incline!)

Workout: LA Fitness
- Great work here

69 + 12 w/u = 81 mins

Decided to do push/pull this weekend instead of upper/lower or full-body/accessory. Started incline with 85#DB's for the 2nd weekend in a row. Last week I got 7&6 on the first two sets. Today I got 9 & 7. Great! Looking back over my log, I've never gotten more than 9 reps with 85#DB's, so today was fantastic, especially since I've been dieting for 7 weeks and when I got 9 reps before at this weight it was during a "bulk" period. So, I'm definitely getting stronger. I think a lot of that is because I've been patient with moving up to 85#'s and really been controlling all reps and doing a lot of paused reps lately. Makes a huge difference when checking ego at the door and controlling the weight rather than just trying to get it up. Then I did 2 sets w/ 80#DB's - good controlled reps. Then a back-off set with 70#'s all paused reps. Great work. We supersetted incline with leg press. Brutal superset with these 2 movements. Felt like I had a great WO after just these 2 movements.

Next we supersetted shoulder press with crunches. We did crunches on the back extension contraption, but sat it in backward so we could get full extension a bit past parallel to really stretch the abs before crunching.  Then we supersetted incline fly's with overhead triceps extenstions. I went light on fly's again and it felt great. Strict paused reps. 2 sets of fly's and 3 sets of triceps extensions. Dropped weight on 3rd set. Triceps were getting fried.  We finished up with some rope pushdowns and side delt raises. I did 2 sets lateral raises and 1 set bulldozer laterals.

Great WO! Really pleased with strength and effort this far into the diet. The last week I've eaten more food than first 6 weeks of the diet, but still in a deficit. Feeling good. Shape is coming around.

I weighed 176.4 this morning. Going to eat today. These weekend refeeds combined with heavy workload in the gym has really seemed to pay off.

Thursday, May 28, 2015

Thu 5/28 - Pull Day

Workout: Work Gym
(25#Pullups)3x8,10 Nice - 1st time in a LONG time doing pullups

53 mins + 10 w/u = 63 mins

Today was a pull day and I decided I wanted to do some pullups. I haven't done them in probably a year. I love them, they just don't agree with my elbows. I warmed up with a few body weight pullups and they felt really easy, so I grabbed a 25#DB and did 3 sets of 8 with it between my legs and then did a body weight set. I'd love to say elbows felt great, but they were a little sore after. I supersetted crunches with the pullups.  Next I did DB rows with leg curls. I reduced the weight on leg curls after the first set because it was hurting my quads and was just a little too heavy I think.

Then I supersetted EZ bar curls with Hodge rows. 2 sets each and bumped the weight on rows from last WO. Then I supersetted rear delt fly's, upright rows and shrugs. Again, 2 sets each.  I finished up with 2 sets of v-bar pulldowns and a set of incline/hammer curl combo. V-bar pulldowns were tough at the end. Back was pretty fatigued.  Really good pull WO.

I weighed 177.2 this morning.

Wednesday, May 27, 2015

Wed 5/27 - Push Day

Workout: Work Gym
(75#Inc)10,9,8,8 Paused every rep

53 + 9 w/u = 62 mins

Push day at lunch. Incline was awesome. Paused every rep on each set. Felt great pec activation, worked hard on these. Shoulder press was good. Supersetted with cable crunch. Then I supersetted incline fly's with body weight crunches. BW crunches were plenty hard right after weighted cable crunches.

Then I did pushdowns supersetted with leg press.  Weird combo, but wanted to get a little leg stimulation. I'll do hamstrings tomorrow on pull day. I got more reps on pushdowns than previously. They felt easy. I didn't go heavy on leg press, but 20-rep sets are pretty brutal. Finished up with some rope extensions and lateral raises.  Good WO. Really pleased with the paused incline. Feel like I'm getting stronger during this 8-week cut.

I weighed 177.6 this morning.

Tuesday, May 26, 2015

Mon 5/25 - Upper

Workout: LA Fitness

80 + 10 w/u = 90 mins

This WO caps a big weekend of 3 WO's and more work in the yard. Feeling a little beat up, but warmups felt good. I didn't go real heavy on incline, but really good paused reps and a fair amount of volume. We supersetted with iso rows. Haven't done these in a long while (been doing seated rows) and was happy to get back to them. Sarah and I don't do them often because it's just more difficult and time consuming to switch the weights on the plate loaded machine. I did 3 2-arm sets, and 2 1-arm sets. Felt great.

Next we did iso shoulder press with pulldowns. We were going to try landmines for shoulders, but swapping the weights and learning a new exercise were going to be problematic so we just did shoulder press. I learned a new tip for pulldowns with I tried to implement and I think it worked well. It just invovles activating the back by engageing the lats better before starting the pull. It takes some concentration, but I could tell a difference.

Next we triple-setted curls, rope extensions and weighted decline crunches. Pushed hard on curls and my biceps were on fire/cramping. Next we did rope pushdowns with body weight decline crunches.  We did 2 sets of lateral delt raises and finished the WO w/ some chest and rear delt fly's.  Good WO.

I weighed 178.6 this morning. Gotta eat more. And today I did. But might have gone a little over board. Was fairly good all day, but then at Sarah's parents cookout, I ate my meal, then about half a rack of ribs. Then when we got home I ate several bowls of cereal.  Not sure about calories for the day, but probably at least 4,500.

Sun 5/24 - Lower + Accessory

Workout: LA Fitness

67 + 5 w/u =72 mins

Sarah and I did a lower + accessory WO today. Calling this a lower body WO is really a joke when legs consist of leg press and SLDL, but that's about what my legs can take right now, and that's probably enough to maintain. I went heavier on leg press than ever (I think). Certainly heaviest in a long time. 12 plates was a lot for me and I really had to push hard. Felt OK, but did bother my left knee a bit and going heavy like this probably isn't all that wise. The drop set of 20 reps was brutal.  Supersetted leg press with crunch twists.

Next we did SLDL supersetted with 90 second planks.  Then we moved on to some upper body accessory work that we couldn't get to yesterday during our upper WO.  Started real light on incline fly's and worked up. Really did this just to get a little volume and some blood moving through chest after yesterday's heavy work. Supersetted fly's with cable upright rows.  Then we supersetted pullovers with seal rows. Still not comfortable with pullovers, even with a light weight like this.  Finished up with some lateral delt raises and reverse crunches.  Nice WO.

I weighed 179.2 this morning. Feeling good but think I need to eat more fat. Since I've been doing so much work in the yard the last couple of weeks, I've been burning a ton of calories (over 4,000/day). I'm supposed to be eating at maintenance for 2 weeks, but it's difficult to eat that many calories. I've been eating a lot of carbs, and even though I'm still at a deficit, I feel bloated in the mornings.

Prot Carb Fat Cal
TOTALS: Grams 232 443 43       3,102
Calories 926 1772 388       3,086
Percent 30% 57% 13% `

Saturday, May 23, 2015

Sat 5/23 - Upper

Workout: LA Fitness
(Inc)85x7,6,80x8,7,65x10 Good

90 + 10 w/u = 100 mins

Warmups felt good and for some reason I decided I wanted to start with 85#DB's for incline. Did 2 heavy sets for decent reps, then 2 sets at 80#'s and a back-off set w/ 65#'s. Great work. 85#DB's actually didn't feel too heavy. It'll take a WO or two to get used to them, but happy with first time at this weight in quite a while. Supersetted with seated rows, 2 at 95#'s and 2 at 88#'s.  We did decline crunches for a short break before next superset. 3 good weighted sets and 1 body weight set.

Next we supersetted shoulder press with pulldowns. Both were good. I bumped the weight on pulldowns and they felt good. 3 heavy sets of pulldowns and a back-off set. Sarah took some video. I took my shirt off briefly (a no-no in the gym) so I could see my back working on the pulldowns. I have to admit, it's looking pretty good.  You can see the video by clicking HERE

Next we did 3 sets EZ bar curls and two heavy sets DB overhead triceps extensions. Then we did some rope pushdowns for a little more triceps volume. We finished up with Hodge pulldowns and rear delts. I had a hard time getting the weight right on the Hodge's.  Very pleased with this WO.

I weighed 176.2 this morning. Feeling lean. I was supposed to eat at maintenance this week, but I've actually ended up in a fairly large calorie deficit. My weight isn't lower because I've been eating quite a lot of carbs, but my activity level has just been really high this week.

Thursday, May 21, 2015

Thu 5/21 - Full Body

Workout: Work Gym

44 + 6 w/u = 50 mins

Full body at work gym today. Good work in short time. I didn't want to go heavy today so I can be up for a heavy WO on Saturday morning. My ego got the best of me on 1 set of incline, but with that one set of 75#'s I didn't push toward failure. All good paused reps. I supersetted with BOR with 50#'s lighter than normal. I paused at contraction on each rep and squeezed my back. Really felt this. Next I did "legs". Wimpy legs. I supersetted leg curls, leg extensions and crunches.

Then I supersetted 2 sets of shoulder press and pulldowns. Then I did some bicep and tricpes work. Finished up with some more triceps work and a set of fly's. Felt good throughout the WO and got in some decent work to get some stimulation.

I weighed 178.0 this morning.

Wed 5/20 - Blue Angels

Took the day off and went to USNA to watch the Blue Angels.

My spot to watch.

Tuesday, May 19, 2015

Tue 5/19 - Pull Day

Workout: Work Gym

68 mins + 6 w/u = 74 mins

Pull Day at work gym over lunch. Similar to yesterday, I went for a bit higher volume. BOR felt heavy. Back still fatigued I think from all the weekend lifting work in the yard.  V-bar pulldowns were good. I supersetted seal rows with cable crunches. Had to go lighter than normal on seal rows. Next I supersetted Hodge pulldowns with EZ bar curls. The Hodge pulldowns are hard to describe, and that's not the correct name, but they target the Latissimus Dorsi (lats). First time I did them and could really feel them in my lats and lower traps. Finished up the WO with upright rows, DB rows and rear delt fly's. Really hammered back today.


I weighed 179.4 this morning.

Mon 5/18 - Push Day

Workout: Work Gym

49 + 8 w/u = 57 mins

My back feels really fatigued from all the yard work the last 3 days, so I decided to to a push WO today. Since I'm eating a little more, I wanted more volume than what I've been doing the last 6 weeks on the diet.  So, I decided to start with incline and do sets of 8 until I failed to hit 8 reps. I started each set at strict 3-minute intervals.I failed on the 6th set. Great work and nice volume bump. Then I basically did the same thing with shoulder press. Got 5 sets of 8 reps. Supersetted these with crunches with a 25# plate on my chest. Finished the WO with fly's, triceps and delt work. Great workout and a nice challenge.


I weighed 189.6 this morning.

Prot Carb Fat Cal
TOTALS: Grams 248 375 38       2,823
Calories 990 1499 338       2,827
Percent 35% 53% 12% `

Sat 5/16 - Full Body - End Phase1 of Diet

Workout: LA Fitness

78 + 10 w/u = 88 mins

Full body WO this morning to end the cut. Refeed today, then plan is for maintenance for a few weeks before back to diet. Feeling really beat up this morning from a lot of yard work, building small retaining wall, firepit, and was at a massive calorie deficit yesterday from all the activity. I figured this full body WO was going to be a real bear.

Warmups felt good, surprisingly. Incline was really good. 3 good sets and didn't lose anything from last couple of WO's. I even bumped up the weight on the back-off set because when I grabbed the 65#DB's they just felt really light. Seated rows felt heavy. Probably from lifting all the stones for the wall and fire pit. Next we did leg press supersetted with crunches. I worked hard on leg press for sets of 12. I bumped the weight on crunches. Both were good.

Next we did shoulder press/pulldown combo. I bumped the weight on pulldowns. They've been feeling good lately and I've been adding weight. Surprising on a cut. Then we did barbell SLDL paired with curls. For curls we did seated incline curls + hammer curl combo.  Finished up with some tri and delt work.  Great WO at the end of this phase of the diet.

I weighed 175.0 this morning. Goal weight exactly for this first 6 weeks of diet. Sweet.

Prot Carb Fat Cal
TOTALS: Grams 222 619 41       3,715
Calories 889 2475 365       3,729
Percent 24% 66% 10% `

Friday, May 15, 2015

Fire Pit

So we decided to build a fire pit last weekend.  Not sure what the HOA is going to say about it, but I already got all the materials home before it occurred to me that might be a problem.  So anyway, here's the project pics.
Hole for the base material

Base material poured in and spread
Base material tamped down.
Added sand to base.
Leveled and tamped the sand.
Added pavers to support the fire pit.
Placed fire pit.
Laid first ring of stone.
2nd ring of stone.
3rd ring of stone.
4th ring of...err, ran out of stone before 4th ring went up :)
Mulch this weekend and then planting.
It'll look better with mulch and some plantings...

...but it's coming along.

Thursday, May 14, 2015

Thu 5/14 - Full Body

Workout: LA Fitness

54 + 10 w/u = 64 mins

Full body at lunch today. Started with inc/seat row combo.  Incline was ok. Good reps, but felt fairly heavy 2nd and 3rd sets for this weight. Rows felt heavy. Next I did leg press and decline crunch. Both of these were good. Bumped weight on crunches.  Next I did 2 sets of iso shoulder/pulldown combo. These felt good, especially pulldowns. I thought it was going to feel heavy, but it actually felt pretty light until late in each set.

Next I did 2 sets of SLDL and EZ-bar curl. These were good, and grip was much better with barbell SLDL as compared to DB's.  Finished up with some triceps and rear delt work.  Good WO, but incline wasn't as good as it has been. Not bad though 6 weeks into hard cut.

I weighed 175.4 this morning. Lowest of cut, and about goal weight for this phase. Time for a diet break starting Saturday.

Prot Carb Fat Cal
TOTALS: Grams 261 175 32       2,040
  Calories 1042 700 292       2,034
  Percent 51% 34% 14% `

Tue/Wed 5/12-5/13 - Rest/Cardio

Tue 5/12 - Rest day
Weighed 177.4

Prot Carb Fat Cal
TOTALS: Grams 250 107 24       1,655
Calories 998 428 218       1,644
Percent 61% 26% 13% `

Wed 5/13 - Cardio 
30 mins. Ran first 10 to get HR up a bit and walked the rest
Weighed 176.0

Prot Carb Fat Cal
TOTALS: Grams 252 89 24       1,575
Calories 1006 356 213       1,575
Percent 64% 23% 14% `

Monday, May 11, 2015

Mon 5/11 - Upper

Sunday 5/10- Rest day
I weighed 180.6 after the refeed on Saturday.  Calories were about 2,200 today.

Prot Carb Fat Cal
TOTALS: Grams 239 205 47       2,200
Calories 956 819 419       2,195
Percent 44% 37% 19% `

Monday 5/11 - Upper
Workout: Work Gym

50 + 10 w/u = 60 mins

I was on the fence about a WO today. Last WO was Sat, but did quite a bit of physical labor Fri-Sun and was considering an extra day rest. Add to that a lack of any real decent sleep and I'm feeling beat up today.  Anyhow, had an hour at lunch so I hit the gym for an upper WO.  I started with DB shoulder press and smith machine bent over row combo.  Shoulder press was OK. The DB's felt really light and I thought I was going to get a lot of reps. Then reality set in when I actually started pressing them :)  Good work. BOR was OK. Felt heavy. Back really fatigued from all the work over the weekend.

Next I supersetted paused incline withe pulldowns. Just 2 sets of each. Incline was great. Just felt really good and got a lot of paused reps. Pulldowns were also good. I went heavier than normal for when this is my 2nd back movement.  Next I supersetted 4 sets for weighted crunches with 2 sets of fly's. Fly's felt really good. Abs were ok; did them on a mat with a 35#DB on my chest.

Next I did 2 sets of overhead triceps extension with barbell curls. OH Tri's were great and this matched my best rep # in a while. I bumped up the weight on barbell curls and got good reps. These bothered my left eblow/forearm/bicep, but happy with them.  Finished up the WO with some upright rows and rear delt fly's.  Very nice WO.


I weighed 178.2 this morning.

Prot Carb Fat Cal
TOTALS: Grams 255 155 31       1,925
Calories 1020 618 283       1,921
Percent 53% 32% 15% `

Sunday, May 10, 2015

Sat 5/9 - Upper

Workout: LA Fitness

77 + 10 w/u = 87 mins

Didn't sleep well last night on top of very active day and strict diet yesterday. Didn't think I'd have much of a WO. Started with incline/seated row combo. Incline went really well. After 3 good heavy sets, plan was a backoff set, but we did a 4th heavy set and then a backoff paused set. Very nice. Seated rows were good, but felt heavy. Back fatigued from working on the deck yesterday.  Next we did iso shoulder press and pulldown combo. I went lighter on pulldowns than normal. Next we did rope extension incline/hammer curl combo. Had to drop weight on rope extensions after 1st set.

Then we did some more triceps work and weighted decline crunches. I bumped the weight up on crunches.  Finished up with fly's, rear delt fly's and some machine lateral raises. My knees were bothering me from yesterday, so no legs today.  Really pleased with this WO. Since my weight was dropping quickly toward the end of the week, I thought I'd take a diet break after today's refeed. Based on today's WO going so well, I think I'll diet another week, then a break.

I weighed 176.0 this morning. Refeed time post WO. Sushi and a cookout in the evening. Didn't track nutrition later in the day. Probably ate ~4,000 calories.

Thursday, May 7, 2015

Thu 5/7 - Full Body

Wed 5/6 - Cardio
45 min walk in the morning. 3 miles at 15:07 pace. That's walking fast for me.
I weighed 178.0 this morning.

Prot Carb Fat Cal
TOTALS: Grams 252 87 24       1,571
Calories 1006 346 216       1,568
Percent 64% 22% 14% `

Thu 5/7 - Full Body
Workout: Work Gym

52 + 8 w/u = 60 mins

Full Body today. Started with shoulder press/pulldown superset. Worked hard on shoulder press. A couple reps off my best, but not too bad. Pulldowns were really good. This is the 1st time I've done pulldowns as my first back movement, so not surprisingly this weight was easier than normal. Next I supersetted leg press with cable crunches. I was only going to do 2 sets of leg press, but they were feeling good and I was going to do a 3rd set of crunches anyway.

Next I supersetted incline with DB rows. Incline was OK. I didn't want a lot of volume so I can hit this heavy again on Saturday. DB rows felt great. Not real heavy, but I tried to pause slightly at contraction each rep. Really felt it in my lats and back.  Then I did SLDL, barbell curl and pushdown triple set. Grip was failing on SLDL holding the DB's after just doing DB rows. I did 1 set of fly's and called it a day.  Good WO. Not thrilled about losing a couple reps from my best on shoulder press, but I'm 5 weeks into a cut, and I have been alternating DB press and machine press for shoulders, so the drop could be from that as well.

I weighed 177.2 this morning. Lowest of my cut so far and starting to feel fairly lean this early. I may diet one more week and then take a couple week diet break. I'll make that decision after the WO and some measurements this Saturday. 

Prot Carb Fat Cal
TOTALS: Grams 254 151 31       1,905
Calories 1014 602 283       1,899
Percent 53% 32% 15% `

Tuesday, May 5, 2015

Tue 5/5 - Upper

Mon 5/4 - Cardio
45 min walk
I weighed 180.2 this morning.

Prot Carb Fat Cal
TOTALS: Grams 258 104 23       1,660
Calories 1032 416 206       1,654
Percent 62% 25% 12% `

Tue 5/5 - Upper
Workout: LA Fitness

56 + 9 w/u = 65 mins

I started with incline/BOR superset. Incline was pretty good. Think I could've had 8 reps on 3rd set of incline, but didn't want to try to grind out a last rep. Today I did barbell BOR. It as nice to do these out of the smith machine, and sarah and I have been doing seated rows here. 155 felt heavy though, unfortunately.Next I did iso shoulder press supersetted with pulldowns. I was going to lower weight a tad since I wasn't doing legs today and just finished heavy pressing with incline. I stuck with the weight I just bumped up to last WO, and surprisingly got more reps than I thought I would for 3 sets. Pulldowns were OK. I'd like to start doing pullups again. Afraid my elbows would hate me.

Next I did overhead DB triceps extension supersetted with EZ bar curls. I normally to OH Tri at the work gym with 75#DB's because that's the heaviest they have. It felt good to get something heavier going on this movement today. I bumped up the weight on curls and got good reps. These are definitely feeling better on my eblows.  Next I did seal rows and decline crunches. Rows felt SUPER heavy. I bumped the weight on crunches and they felt good. Finished up with 2 sets of rope pushdowns (weight bump) and fly's.  Good WO. still holding strength fairly well into my 5th week of dieting.


I weighed 178.2 this morning. Starting to see veins in abdomen.

Sunday, May 3, 2015

Sun 5/3 - Upper Accessory & Hike

Workout: LA Fitness

60 + 5 w/u = 65 mins

I was out running errands early this very early this morning (couldn't sleep) and decided to hit the gym for some upper and accessory work. I decided to give flat barbell bench a shot and see how the shoulder responded. I did 2 light warmup sets and did a set w/ 135#'s (still light). Shoulder didn't like it. So I moved to incline. I did them at a steeper angle than normal and it felt pretty good, but heavy after yesterday's WO. I supersetted with reverse crunches. Then I did heavy seal rows, then DB shoulder press with paused reps.

Next I supersetted upright cable rows with face pulls. Face pulls really bother my left elbow. Then I did 2 sets on the dip maching with four 45# plates. I finished up with EZ bar curls and some rope pushdowns. The EZ bar curls felt much better on my elbows and forearms than straight bar curls.  I ended up doing quite a bit more work than I was planning. Felt good though.

Sarah and I went on a 2 hour hike up Bull Run Mountain in the afternoon.

I weighed 183.0 this morning after refeed yesterday. Very active day (WO, Hike, etc.). Fitbit had me at 4,127 calories burned. That seems a little high, but even if it's in the ballpark, I was at a huge deficit today.

Prot Carb Fat Cal
TOTALS: Grams 250 189 32       2,060
Calories 998 756 292       2,046
Percent 49% 37% 14% `

Sat 5/2 - Full Body

Fri 5/1 - Rest day
I weighed 178.0

Prot Carb Fat Cal
TOTALS: Grams 250 77 22       1,500
Calories 1000 306 195       1,501
Percent 67% 20% 13% `

Sat 5/2 - Full Body + Refeed
Workout: LA Fitness

85 + 13 w/u = 98 mins

Sarah and I did a full body WO today and a refeed. Basic Full Body template we've been using. Started with incline/row superset. Incline was good. Should've gone heavier on the drop set. Not sure why I didn't grab 65#DB's, but still a good paused set. Seated rows were good. Still not ready for 3 sets w/ 95#'s. Leg press/abs superset was next. Leg press was ok. I bumped the weight to 25#'s on decline crunches. My lower back started tightening up during 2nd set of this combo. NOt sure if it was leg press or crunches that did it, or the combination. I had to stretch low back and hamstrings after these before moving on. My back bothered me the rest of the WO.

Next we did iso shoulder press/pulldown superset. I bumped the weight on shoulder press. Got fairly good reps at this higher weight. Pulldowns felt heavy. Next we did leg curl/incline fly superset. We only did 2 sets of leg curls. My hamstrings were still sore from SLDL on Thursday. Incline fly's were OK. They felt great last week when I did them during my accessory WO; not as good today after already hitting chest earlier in the WO. I think I should've stuck to machine fly's here instead.

Finished up with some bicep, triceps and rear delt work.  Good WO. Happiest with the pressing today. WO got long and I was wiped out. Not enough sleep this week and not a lot of energy half way through this WO.

We went for a 2-hour hike at Balls Bluff in the afternoon, so a very active day burning a lot of calories. Fitbit had me at 3,765 calories. I think that's a bit high, but made sure I ate over that today (~3,900-4000 cals).

I weighed 178.0 again this morning. Went for sushi after the WO and refeed rest of day.

Prot Carb Fat Cal
TOTALS: Grams 217 605 69       3,916
Calories 868 2418 622       3,909
Percent 22% 62% 16% `