Tuesday, June 30, 2015

Tue 6/30 - Upper

Workout: Work Gym

75 + 9 w/u = 84 mins

Didn't want to go heavy on upper today and would like to go heavier on Thursday before taking 3-4 days off to go to PA for the holiday weekend. Also, I did something in my upper back/ribcage on Sunday that was bothering me. I thought it went away, but must've slept on it wrong last night and I'm stiff as hell and cant look down or turn my head left. Anyway, on to the WO.

I started with incline/pulldown superset. I did one "heavy" set of incline, which was good at 12 reps with heaviest DB at the gym. Followed by 2 sets of really good incline fly's. With that, I did 1 heavy set of pulldowns and 2 lighter sets, concentrating on good squeeze and contraction.  Next I did 4 sets of landmine presses (new exercise) supersetted with 3 sets of DB rows. I guess I should've started heavier on the landmines, but since it was the first time I wasn't sure where to start. I like these. Really good shoudler and upper chest movement.

Then I did 3 sets of skull crushers with a straight barbell (normally use EZbar) with 2 sets of incline curls. Finished up with lateral & rear delt work and some ab work. For abs, I started with cable crunches. That bothered my elbows. Then I did weighted crunches on the back extension machine. That was painful on my back today. So I then did 2 sets of crunch twists with a 15#DB. Ended up being some decent ab work.

Good WO. For only doing 3 sets of chest that wasn't all that heavy, I felt like it was a really good stimulation. I think I'll try to work in some more fly's and other chest work rather than trying to hammer it with heavy incline 3 times a week each week.


I weighed 175.4 this morning.

Monday, June 29, 2015

Mon 6/29 - Cardio

4 mile walk in the morning in 59:00.  Avg 14:42 pace.
Fasted + Yohimbe/C stack

I weighed 176.6 this morning. Starting to add more fat and reduce carbs in diet today. I'll keep cals about the same, just a different macro mix.

Prot Carb Fat Cal
TOTALS: Grams 225 249 55       2,390
Calories 899 996 499       2,394
Percent 38% 42% 21% `

Sun 6/28 - Pull Day

Workout: LA Fitness

90 mins + 5 w/u = 95 mins

Pull day today, and I had a lot more energy than for yesterday's WO after eating a lot more on Saturday. I think I need to switch my push/pull days around so I'm doing push days more frequently when I'm fed. Anway, started with 2-arm iso rows supersetted with decline crunch twists. Both were good. I didn't go real heavy on the rows because I wanted a fair amount of volume and didn't want to be cheating the weight. Then I did SLDL. I was going to go light here with 135#'s, but that felt super light so I bumped it to 185#'s. That felt light also, but I kept it there. I supersetted SLDL with EZ bar curls - 3 good sets.

Then I did pulldowns. 6 sets of 8. 3 sets wide grip, 3 sets v-bar grip. Supersetted with body weight crunches.  Then I supersetted seal rows (had to be light after all the back volume already) with the incline/hammer curl combo.  Next I supersetted upright rows with hodge rows. Then I did a couple sets of 1-arm iso rows. I was planning on going heavier here, but back was spent. Finished up with a little incline for some chest work just to get some blood moving through pecs after yesterday and rear delt work.  Very good WO. Makes such a difference doing this WO after a day of increased calories after restricting all week...hence my thought on switching push/pull days around because I need to better maintain strength on pressing right now.

I weighed 177.4 this morning.  Went to Joe's wedding today so didn't really track calories. Kept things in check really well actually.

Saturday, June 27, 2015

Sat 6/27 - Push Day

Workout: LA Fitness

94 + 10 w/u = 104 mins

First set of incline was pretty good actually, and then it got really tough. Thought I'd get at least 6, maybe 7 reps on 2nd set and then drop to 80#DB's. Nope. I got 5. Then I dropped weight each set to keep reps at 7. A little disappointed, but it's not completely unexpected this far into my cut and this lean. After the heavier sets were don I did some drop sets with 60, 45 and 35 pound DB's. NO rests other than to grab the lighter DB's. All paused partial reps. Brutal.

Next I did leg press and crunches. Moving back to upper body, I did iso shoulder press. First set was good, 2nd was OK, but 3rd would've dropped off bad. So I did 2 lighter sets on short rests. Next I did incline fly's. They felt really good. 3 sets.  Then I did overhead DB triceps extensions. 2 sets w/ 80's, a set w/ 70's. Then 3 sets of skull crushers supersetted with bulldozer laterals. Finished up with some more triceps work (2 exercises) and lateral delts.

I worked really hard, but have definitely lost some strength on the cut now. I think I'm done with 85#DB's on incline for a while. I may try 1 heavy set, but I just can't sustain good reps at this weight any more. I'm probably better of w/ 80's until I move to maintenance calories and try to build back up a little.

I weighed 175.2 this morning. Cut pretty hard again this week averaging a 1,400 daily calorie deficit. Refeed today and assess where I'm at tomorrow and determine plan going forward. I'd like to get into the 6% body fat range, but not sure how much strength I'm willing to sacrifice.

Fri 6/26 - Cardio

2 cardio sessions today:

Morning: Fasted with Yohimbe + Caffeine stack
4.75 miles in 65 mins. 13:39 avg pace.  Ran 10mins, walked 30mins, ran 10mins, walkd 15mins

2.5 mile walk in 40 mins. 16:00 pace.

I weighed 175.0 this morning. Doing fasted cardio in the mornings with Yohimbe HCL and Caffeine stack (Stubborn fat protocol)

Prot Carb Fat Cal
TOTALS: Grams 240 277 32       2,389
  Calories 960 1107 288       2,355
  Percent 41% 47% 12% `

Thursday, June 25, 2015

Thu 6/25 - Cardio + Upper WO + Body Composition + Progress Pic

 3.5 mile walk/run in 45:50.
Avg 13:03 pace.
Miles were 11:16, 14:38, 12:12, 7:36 (.5 mile)

Workout: Work Gym

37 + 8 w/u = 45 mins

2nd "workout" of the day after cardio this morning.  Quick WO over lunch today. I was planning on going light today so I can hit it hard this weekend. I didn't have much time today, so it worked out well to go light and take short rests and really keep things moving along. Incline/pullups combo was good. Stayed away from failure (on everything today). Incline felt good with controlled paused reps. Pullups felt super easy for first 2 sets. Worked a little bit on last set of 10 reps.

Next I did DB shoulder press and DB rows. Shoulder press felt light and easy, rows bothered my left shoulder. Weird, eh? Left shoulder has been bad, but pressing doesn't seem to bother it as much as pulling. Next I supersetted curls, pushdowns and abs. Got a good burn with curls and abs felt
really good. Finished up with incline fly's, rear & lateral delt work. Fly's felt great today. Used a little bit different technique that really activated the pec. Light weight, but still felt good.

I weighed 175.2 this morning. I got a body composition test done at the gym today. Results are 7.52%. I'll post the 7-site caliper readings later.  That's about as lean as last year and I'd still like to get a bit leaner. I feel good and lean, but want to come down a bit further.  This year my legs are noticeably leaner. Abs seem about the same. Hoping some of the Stubborn Fat protocols will help with that.  Anyway, pleased with the progress so far.
kip owens
Kip Owens - 7.52%

Prot Carb Fat Cal
TOTALS: Grams 237 377 34       2,775
  Calories 948 1507 310       2,765
  Percent 34% 55% 11% `

Wed 6/24 - Cardio

4.5 mile walk in 63:16, 14:04 pace.
Ran ~.5 mile to get HR up, walked 3+ miles, ran last ~3/4 mile to home to keep HR up.

Miles: 13:22,15:10,15:32,11:48,7:15.

I weighed 176.2 this morning.

Prot Carb Fat Cal
TOTALS: Grams 239 179 29       1,939
Calories 954 716 259       1,929
Percent 49% 37% 13% `

Tuesday, June 23, 2015

Tue 6/23 - Upper

Workout: Work Gym
(75#Inc)12,9,8 Paused - great work

43 + 7 w/u = 50 mins

Quick WO before lunch today. Didn't have much time, but had an awesome WO. Incline was great. Really good paused reps. This was one of my better incline WO's with this weight. I thought after my WO Saturday that I'd lost measurable strength. This WO tells me I haven't lost much, if anything and that WO was probably just more affected by hard cut the week prior. I supersetted incline with BOR. BOR felt heavy.

Next I supersetted crunches, shoulder press and v-bar pulldowns. Even though my left shoulder has really been bothering me the last couple of days, shoulder press didn't seem to hurt (nor did incline) and was really good. It's still painful, but not during these pressing movements. Weird. Then I did skull crushers and incline curls. I'm really liking the skull crushers and I went heavier on curls than usual. Finished up with some light incline fly's and rear delt work.  Awesome WO in 50 minutes with a warmup.

I weighed 176.6 this morning. Feeling really good. Still look "full" from weekend refeed, but a fair amount of the carb/water bloat is gone. This is  when I look and feel the best. Later in the week as the cut continues, I get depleted and feel smaller and flatter. Just the nature of dieting.

Monday, June 22, 2015

Mon 6/22 - Cardio

3.2 mile walk in 50 mins. 15:40 pace.

I weighed 182.4 this morning. On Friday I weighed 173.2.  Last night's cereal consumption got out of control.  It's a lot of water, but gotta get back on plan.

Prot Carb Fat Cal
TOTALS: Grams 223 167 24       1,780
Calories 892 668 217       1,777
Percent 50% 38% 12% `
Got back on plan, and then some today.

Sun 6/21 - Pull Day

Workout: Ida Lee Gym

55 mins + 5 w/u = 60 mins

Had to get an early WO in this morning, so we went to Ida Lee gym because it opens at 7am (vs LA Fitness at 8am). Today was a pull day and we kept things moving to get a lot of work done in an hour. We started off with a seated isolateral machine row. This machine was great, so we did 4 sets. Next we supersetted pulldowns with decline crunches. Abs were still beat up from yesterday. Then we supersetted SLDL with barbell curls.

I wanted a little chest stimulation so we were going to do sets of incline. We ended up doing 2 paused rep sets and then two drop sets with no rest. Unbelievable how heavy 45# and then 35# DB's felt with no rest. Then we went back to the iso row machine and did 2 sets 1-arm at a time. Loved it 2-armed, not as much 1-armed. Finished up with rear delt fly's and upright rows.  Good WO.

I weighed 178.4 this morning. Diet came off the rails. Ate about 10 bowls/cups of cereal from 11pm - midnight.

Sat 6/20 - Push/Legs

Workout: LA Fitness

110 + 10 w/u = 120 mins

Weight was really low this week, and was hoping to have a good WO today. Worked out fasted. Had a good WO, worked really hard, but dropped some reps. Dropped reps on incline. I felt like top end strength on first set wasn't too far off, but dropped from there. When I dropped from 85# to 80#DB's I was pretty sure I'd get sets of 8 and 7. Was convinced I could do that. Got 7 and 6. Pushed hard. Effort was definitely there. Happy about that. Then we did leg press/abs combo for a break from pressing.

Then we went back to pressing with shoulder press supersetted with leg curls. Top end strength was good here. Then we did hammer strength iso inlcine. Chest/tri's were starting to fade here on 2nd/3rd sets. Then I did 2 sets of heavy overhead DB tricpes extensions. Went heavier than normal (I'm not super smart). First set was good. Didn't rest much before 2nd set and only got 6 reps. Good heavy work for the tri's though.  Then we did cable fly's supersetted with more ab work.  Then we did machine fly's with more abs.  Finished up with some skull crushers, bulldozer laterals and rope extensions. Whoa! Chest/tri's hammered by the end of this WO. Sushi time.

I weighed 173.2 this morning. Up a little from the last 2 days despite being at a fairly significant deficit. Water weight. Feeling pretty lean. Two lesson from today is that A) I cut too hard during this week - I'm getting too lean to be in such a large deficit. And B)on weekend WO days where I plan on going hard and heavy, I shouldn't work out fasted. I should get at least a small meal in before the WO. I've got to expect to lose some strength during a cut into single digit BF%, but I can work smarter about it and minimize the losses.

Prot Carb Fat Cal
TOTALS: Grams 225 620 62       3,936
  Calories 899 2479 554       3,932
  Percent 23% 63% 14% `

Fri 6/19 - Cardio

4 mile walk in 57 mins. 14:15 min pace.
Miles were 15:02, 14:10, 13:54, 13:59. That's movin' for me!

I weighed 172.6 this morning. Lowest in a long while.

Prot Carb Fat Cal
TOTALS: Grams 241 209 28       2,050
  Calories 964 836 248       2,048
  Percent 47% 41% 12% `

Thursday, June 18, 2015

Thu 6/18 - Upper & Progress Pic

Here's where I stand today at 173 pounds. WO details below.
kip owens
173 #"s and single digit BF%
Workout: Work Gym

54 + 8 w/u = 62 mins

WO over lunch today at work gym. I hammered chest pretty good with incline on Tuesday, and want to go heavy again on Saturday, so I started with shoulder press today. I haven't started with DB press in a while and haven't gone heavier than 50#DB's in a while either. I did 60# DB's and got 3 good sets. When I was doing them more frequently, I was using 65#DB's and getting these same reps or more. Anyway, felt good to go a little heavy on the shoulders today. I supersetted these with bent over rows.

Next I did incline with v-bar pulldowns. I did a real light set with 55#'s and 2 sets w/ 65# DB's. These felt surprisingly more difficult than I thought they'd be. I'm not used to doing these after some other heavy pressing anymore. V-bar pulldowns felt heavy after rows. Then I did weighted crunches, skull crushers and barbell curls superset. I have no idea last time I did skull crushers. I didn't go heavy, but liked how they felt and got some decent triceps work. Finished up with some bulldozer lateral raises (heavier than normal) and rear delt fly's. Very nice  WO.  Some real good work in about an hour.

I weighed 173.0 this morning.

Prot Carb Fat Cal
TOTALS: Grams 246 211 28       2,075
Calories 984 842 250       2,076
Percent 47% 41% 12% `
Very active day. Fitbit had me at 4,100 calories burned, so a pretty significant deficit of just over 2,000 cals.

Evening Cardio:
Walked 2 miles with Sarah at a decent pace.

Wednesday, June 17, 2015

Wed 6/17 - Cardio

4 mile walk in 63 minutes, 15:48 mile pace.

I weighed 173.6 this morning. Lowest in a while. Holding strength (and presumable LBM) well based on yesterday's WO.  Intermittent fasting and a few other little tricks seem to be helping now that I'm fairly lean (~single digit BF%).

Tuesday, June 16, 2015

Tue 6/16 - Full Body

Workout: LA Fitness
(75#Inc)10,10,8,8 Paused reps - very good.

65 + 9 w/u = 74 mins

"Full body" WO today. Really more an Upper WO, with leg curls and leg extensions, but whatever. Calling it full body :)  Plan for inline was 3x8 paused. First 2 sets were excellent paused sets of 10 reps, not to failure. At that point I decied to do 4 sets instead of 3 because they were feeling really good. 3rd set was 8 reps, 4th set was 8 also, but close to failure on this last rep. 10,10,8,8 paused reps was very good here. I've gotten 4x10 before with this weight, but not strict paused reps. I supersetted with seated rows. I started with 95#'s and have been getting 2 sets at this weight, then dropping a plate to 88#'s. Today I was feeling good and got all 4 sets at 95. Very nice opening superset. This WO was fasted, btw, so no food for fuel.

Next I did DB shoulder press supersetted with pullups. I had pulldowns written in here, but pulldown machine is on far side of the gym, so I decided to do pullups. I planned on 3x8, staying away from failure to save my elbows. I got 12,10,10 only going close to failure on last set. Shoulder press was good. Could have gone heavier here, but was able to do some paused reps on last couple reps of each set.  Another very good superset. I took a break from upper body and did leg ext and leg curl combo.  Then I supersetted fly's with decline crunches. 2 sets of fly's, 4 sets of crunches. These were with a 45# DB on my chest. I died on the 3rd set, rested about 5 seconds and did body weight reps. Killer.

Next I did rope extensions (bothered my R wrist) supersetted with incline/hammer curl combo. Finisehd up the WO with lateral delt raises and a set of rope pushdowns. Awesome WO for where I am in my diet and leanness. I'm single digits now.

I weighed 174.8 this morning. Pretty sure I'm single digits BF% now. I did caliper readings, and it says definitely single digits. I'm about 175, but not depleted because I'm eating a fair amount of carbs. I was this weight a few weeks ago, but that was depleted. So I'm the same "weight" now, but leaner.

Prot Carb Fat Cal
TOTALS: Grams 231 254 31       2,224
Calories 922 1014 280       2,216
Percent 42% 46% 13% `

Mon 6/15 - Cardio

Walked 3.5 miles in 60 mins. 17:00 min pace. Slower than normal. Legs/hams/glutes fatigued from DL yesterday.

I weighed 177.6 this morning.

Prot Carb Fat Cal
TOTALS: Grams 244 170 26       1,900
Calories 974 680 238       1,893
Percent 51% 36% 13% `

Sunday, June 14, 2015

Sun 6/14 - Cardio and Full Body WO

Walked 3 miles in 50 minutes early this morning fasted.

Workout: LA Fitness

70 + 5 w/u = 75 mins

WO was fasted again today at 10AM.  We did a heavy upper WO yesterday, so today was a full body + accessory day. These are hard, but fun days because it gives me the chance to do some exercises that aren't necessarily in my core group, yet still get some good work in. I hadn't done deadlift in a long time and wanted to pull some moderate weight. Goal was just to work up to a hard triple. So, I worked up to 345 which today was a fairly hard effort. Then I took a short rest, dropped to 225#'s and did AMRAP. I got 15 reps. That back-off set was brutal and felt great.  Good effort. I did a lot of walking this week, so we just did 2 sets of leg press and supersetted them with crunch twists. Crunches were really good. Controlled, higher reps. Could still feel yesterday's ab work.

Next we supersetted pullups with hammer strength incline press. 2 sets each, and both were really good. I let myself work a little harder on pullups than the last couple of WO's. I think deadlift contributed to fatigue here.  Then we supersetted seal rows and cable fly's. I started with 60# seal rows and dropped to 55#'s. Cable fly's felt good. The gym wasn't crowded when we went today, so I didn't feel bad monolpolizing 2 cable stations. Next we did tricep pushdowns with upright rows. I went heavier than normal on pushdowns. It's a heck of a lot easier when I haven't already done a bunch of heavy pressing :)  Finished up with some  light-ish iso rows with short rest.

I weighed 176.0 this morning. Not bad.  Big calorie burn today. Cardio in the morning, then a full body WO and active all day. Didn't really sit down until 9:30 this evening.

Saturday, June 13, 2015

Sat 6/13 - Upper

Workout: LA Fitness

86 + 12 w/u = 98 mins

Upper WO today. Worked out fasted but for 15grams BCAA's.  I had 3 fairly good sets of incline w/ 85#DB's. I got 9 reps on first set the last WO, but then dropped off to 6 reps. Today was more consistent and a really good back-off set of paused reps with 70#DB's. We supersetted incline with seated rows. For a quick break we did weighted crunches, reversed on the back raise machine. I bumped the weight up on these crunches. They really work my lower abs hard. Next we supersetted shoulder press with pulldowns.

Then we moved on to incline fly's supersetted with my favorite bicep combo, incline curls directly to hammer curls (both for AMRAP).  Next up was rope extensions paired with body weight decline crunches. BW crunches were plenty hard after weighted crunches.  We finished up with bulldozer lateral raises, rope pushdowns and some rear delt work.

This WO got long. It was at the end of first week of intermittent fasting, and done fasted, so we took some extra rest here and there. Fairly pleased with the WO

I weighed 173.8 this morning. Took Gregg and Sarah for sushi a little while after the WO. I had about 8 or 9 rolls for over 2,000 calories in that one meal. Kept things under control after this big first meal.

Prot Carb Fat Cal
TOTALS: Grams 225 474 82       3,538
Calories 900 1895 736       3,531
Percent 25% 54% 21% `

Friday, June 12, 2015

Fri 6/12 - Cardio x2

Morning cardio:
4 mile walk in 64 mins

Evening "cardio":
1.8 mile walk

I weighed 174.0 this morning. Eating window today was from 2:30pm-10pm.  I was hungry in the morning around 10am, but then the hunger just kind of went away at 2:30 I wasn't hungry at all and had to almost force myself to eat.  After I started though, I could have killed a ton of carbs. With a limited eating window, I'm so full trying to get all the protein in that I can't even think about eating a lot more carbs at this point.  Refeed of some sort tomorrow.

Prot Carb Fat Cal
TOTALS: Grams 247 197 31       2,059
Calories 986 788 281       2,055
Percent 48% 38% 14% `

Thursday, June 11, 2015

Thu 6/11 - Pull Day

Workout: LA Fitness
(135#IsoRow)3x10 1-arm
(IsoRow)115x10,90x12,12 2-arm, short rests
(65#Inc)2x10 paused partials

78 mins + 5 w/u = 83 mins

Pull day today over lunch and I was going to warm up with a few pullups. But as I started they were feeling good/easy, so I just decided to do a set. I did 11. I figured I'd go ahead and start the WO with 3 sets of pullups. 2nd set I did 11 and 3rd set I did 13. First 2 sets didn't go near failure, 3rd set I had to work on the last rep, but could've done at least one more.  Good work for what was going to be my warmup.

Next I did single arm iso rows for 3 sets supersetted with crunches on the back extension machine. Then I did 3 more sets with both arms. Reduced the weight a bit and kept rests short. I wanted to get just a bit of chest stimulation, so I did 2 sets of incline - reps were paused partials. Then I did v-bar pulldowns with leg curls. I was going to do SLDL for hamstrings, but back was already fairly hammered.

Next I did curl/upright row combo with the EZ bar. These are tough with no rest between exercises.  Then I did Hodge rows with hammer curls. Finished up with some rear delt fly's, body weight crunches and 2 sets of triceps pushdowns.  WO got kind of long and I was ready to finally eat first meal of the day.

I weighed 174.4 this morning.  Starting to feel pretty lean and definitely closing in on single digit BF%, if not already there.

Prot Carb Fat Cal
TOTALS: Grams 250 213 27       2,100
Calories 1000 850 244       2,094
Percent 48% 41% 12% `

Wednesday, June 10, 2015

Wed 6/10 - Cardio

Fasted cardio this morning.  Walked 4 miles in 62 mins. 15:30 pace. Again, that's a quick pace walking for me. First meal at 2pm. Last thing to eat (casein protein) at 9:30pm.

I weighed 174.6 this morning.  Weight coming down and feeling leaner with the IF protocol.

Prot Carb Fat Cal
TOTALS: Grams 243 198 28       2,010
  Calories 973 792 250       2,015
  Percent 48% 39% 12% `

Calories consumed the last 3 days has been:
Mon 1,906
Tues 1,997
Wed 2,010

Calories expended (per fitbit) have been: (fairly active all 3 days)
Mon 3,809
Tues 3,510
Wed 3,905

Deficit for 3 days = 5,312

Tuesday, June 9, 2015

Tue 6/9 - Push Day (fasted WO)

Workout: LA Fitness
(75#Inc)10,9,8,7 Paused
(50#DBShldr)3x8 Paused

55 + 10w/u = 65mins

Worked out fasted today at 1pm. I was planning on trying to work out at 11am over an early "lunch". Work schedule got shuffled so I didn't get to the gym until almost 1pm. That pushes my feeding window back.  Anyway, incline was OK. These were all paused reps and felt good, but I think I got a rep or two more last time I did this. I'll have to look it up.  Then I supersetted dumbbell shoulder press with weighted decline crunches. This was a bump in weight for the crunches and not real heavy for shoulder press, although it felt heavy immediately after 4 sets of paused incline.

Then I supersetted chest fly's with leg extensions. I started at 190#'s for fly's and bumped the weight up after a rep because it felt really light.  Finished up the WO with some tricpes, delt and more core work. For my first heavy triceps exercise, I wanted to do heavy DB overhead extensions. I started with an 80#DB but it was really painful to my right wrist for some reason. Used my head for once and stopped the exercise instead of pushing through. I switched to rope extensions and then rope pushdowns instead.

I weighed 175.6 this morning, down from 178.6 yesterday after a lot of eating over the weekend.

Prot Carb Fat Cal
TOTALS: Grams 248 191 27       1,997
Calories 993 763 239       1,996
Percent 50% 38% 12% `

Monday, June 8, 2015

Mon 6/8 - Cardio and diet setup

Walked 5 miles fasted this morning before work. Actually, I walked 4 fast (for me) at 15:45 min/mile pace. I ran the last mile because I had to pee REALLY bad and wasn't going to make it home walking. I was looking around for some woods and even contemplated running between a couple of houses.  Thought that might be a bad idea.  So, I ended up doing the 5 miles in a tad under 1:15, 14:50 pace overall.

I weighed 178.6 this morning. A little higher than I wanted to be, but both Saturday and Sunday were ~4,000 calorie days. Saturday was planned. Sunday just kind of happened :)

The first 6-8 weeks of the diet have gone quite well.  I dropped about 15 pounds.  Next phase of the diet starts today to get to single digit BF%.  I started Intermittent Fasting today. Typical setup will be eating window from 1pm-8pm, fasting the other 17 hours. Macro's and calories will be similar to what they have been. It's going to be difficult to get ~250 grams of protein down in a 7 hour window, so I may have to adjust and increase fats a bit. I'll just have to see how it goes.

Additionally, carbs will be cycled on rest vs. workout days. Protein and Fat will be fairly constant, Carbs will be cycled.  Calories will end up between 1,800-2,200/day. That will put me between a 1,000-1,500 daily caloric deficit. Refeeds will be weekly on Saturday following a heavy WO.

Prot Carb Fat Cal
TOTALS: Grams 253 160 27       1,906
  Calories 1012 640 244       1,895
  Percent 53% 34% 13% `

Sunday, June 7, 2015

Sun 6/7 - Full Body

Workout: LA Fitness

78 + 5 w/u = 83 mins

Calling this a lower body + accessory, but it's really just a full body WO. Working upper again to try to take advantage of overfeeding on the weekend to get in some good work. Started with leg press. Started light with 4 plates and never got heavy at all (8 plates), but did a lot of volume. Those last 2 20-rep sets were killer on the quads. Supersetted with 4 sets of weighted crunches on the back extension machine.  Next we did Stiff Leg Dead Lifts (SLDL) paired with 90 second planks as our recovery.

I had planned to do DB incline supersetted with pullups next, but all the incline machines were taken, so we did a hammer strength incline machine with pullups. We both liked the incline machine as a change of pace. Tried to not lock out and keep tension on the pecs the entire time. Sarah did some good pullup work. I did 3x10 fairly easy until the 3rd set. I didn't want to go close to failure because it's just too hard on my elbows. But, I love pullups so trying to find a way to do them w/o causing pain/damage.  Next we supersetted 1-arm hammer strength iso rows, supersetted with cable upright rows.

Next we did light incline fly's with some high-rep rope pushdowns. Finished off the WO with a set of bulldozer laterals and incline/hammer curl combo. This turned out to be a fairly tough full body day. Good WO and some variety to keep things fresh.

I weighed 176.6 this morning. I was fairly depleted Friday, so I thought I'd suck up a lot of water and be heavier today.

Sat 6/6 - Upper

Workout: LA Fitness

82 + 12 w/u = 94 mins

I ended up dieting fairly hard this week and my weight was the lowest it's been on the diet so far. Yesterday was a fairly massive deficit and I was really active so I was a little concerned I'd crash during today's WO. Did my standard upper WO. Incline was fairly good. First set was great, 2nd set I kind of died with the 85#DB's and only got 6 reps. Dropped to 80#DB's and got 2 good sets, then a short rest before a back off set of paused 70#'s. Supersetted with seated rows. These felt heavier than normal and the last set was probably more like 8 good reps + 2 partials.  We did decline crunches. 4 sets with Sarah and I going back and forth with short rests. These got hard very quickly.

Next we did shoulder press with pulldowns. 3 normal sets of presses and then a lighter set of partials. Pulldowns were OK. 3 regurlar sets and 1 set of close grip. Next we did rope extensions and curls. Finished up with some incline fly's, rope pushdowns and rear delt work.  Good WO.


I weighed 174.0 this morning. Feeling fairly lean.

Thursday, June 4, 2015

Thu 6/4 - Pull Day (work gym)

Workout: Work Gym

53 mins + 7 w/u = 60 mins

Started with heavy v-bar close grip pulldowns today. I thought this would be really heavy and was hoping for sets of 8. Got sets of 10. Nice. I supersetted these with torture twists w/ a 10# plate. Hadn't done T-twists in a while and they felt great. They're just a pain to set up at LA Fitness because the benches are bolted down.  Next I did bent over rows supersetted with leg curls. Since I went heavier on pulldowns, I didn't go as heavy as normal on rows, but I tried to pause the movement at contraction. Really felt these in my back.

Next I supersetted incline/hammer curl combo with rear delt fly's. Very good reps on curls. Then I supersetted upright rows with pulldowns. I should have gone lighter on pulldowns. Finished up with some DB rows and body weight crunch twists. Very good ab work today.

I weighed 175.0 this morning. Back to fairly hard cutting this week. Averaging about a 1,500 calorie/day deficit.

Tuesday, June 2, 2015

Tue 6/2 - Push day (work gym)

Workout: LA Fitness

54 + 9 w/u = 63 mins

Push day over lunch at the work gym. Incline was good. Paused reps. Was considering a 4th set, but back to dieting harder than last week, so no real reason to pile on volume. I planned on doing the shoulder press machine, but I really haven't done any DB shoulder pressing in quite a few weeks, so I did them today. Felt good. I supersetted shoulder press with crunches, done reverse on the back extension machine. Next I supersetted incline fly's with leg extensions. Weird combination. I didn't have anything paired with fly's, and I wanted a little bit of leg stimulation, so I threw them together here.

Next I did overhead triceps extensions supersetted with shrugs. Triceps extensions were very good. I finished the WO with a triple-set of bulldozer lateral raises, rope pushdowns and body weight crunch twists.  Good WO.


I weighed 176.6 this morning, down from 181.4 yesterday.

Monday, June 1, 2015

Sun 5/31 - Pull Day (lots of volume)

Workout: LA Fitness

85 mins + 5 w/u = 90 mins

Pull day today. We started with 2-arm iso rows. 4 sets and then a drop set immediately after 4th set. Then we did pulldowns paired with crunches. When doing pulldowns today, we both really tried to initiate the movement through the back/lats by engaging them before the pull. This works the back MUCH better than when initiating the movement through the arms. To give pulling a break, we did RDL's. Weight wasn't heavy, but grip in my left hand was an issue. Could only get 8 reps before grip forced me to stop. Continuing problems with my left elbow/forearm.

Then we did 2 sets of EZ-bar curls supersetted right to upright rows with the same bar. These were tough with no break at all between exercises. Dropped weight on 2nd superset.  Then we went back to pulling and did 4 more sets of iso-rows, but this time did them 1-arm at a time. We got some videos of the rows. Then we supersetted 3 sets of rear delt fly's with hodge rows. Finished up with 1 set of my favorite incline/hammer curl superset/combo.

Great WO with a ton of pulling.


I weighed 180.0 this morning. Lots of eating this weekend. Didn't really intend for it to be a 2-day refeed, but pretty sure I was over maintenance both days.