Friday, July 31, 2015

Fri 7/31 - Cardio

Walked 3 miles in 44:18, 14:45 pace. 
Miles were: 15:04, 15:02, 14:08. 
Fitbit cals: 407  Runkeeper Cals:  337

I weighed 171.6 this morning. My evening got busy and I ended up having to eat a lot late last night to keep from being in a massive deficit. Ate too many carbs from 11PM - 1:30AM so I was a little bloated this morning.

Thursday, July 30, 2015

Thu 7/30 - Lower

Workout: Work Gym
15mins treadmill

15 w/u + 30 workout + 5 c/d = 50 mins

Lower day today. I wasn't really planning on hitting the gym today, but had my stuff in the car and figured I'd go ahead and do a little leg work. Hope to go for a ride later this evening as well.  Warmed up on the treadmill for 15 mins and then did the above exercises. Nothing major, but a good stimulation and since I don't hit legs by themselves often, this was plenty of work for today.

I weighed 171.0 this morning. Feeling good w/o all the cereal making up the bulk of my carbs.  It seems to be getting easier as the days go on and I get more used to it.

Prot Carb Fat Cal
TOTALS: Grams 233 287 61       2,605
Calories 930 1147 549       2,626
Percent 35% 44% 21% `

Wednesday, July 29, 2015

Wed 7/29 - Push Day

Workout: Work Gym

61 + 9 w/u = 70 mins

Started with incline and had 4x8 written down. I got 12 reps first set and then dropped off from there, but given the higher reps, I only did 3 sets. Then I raised the angle of the incline and did 2 sets with fairly short rests. Then I did shoulder press. I started with 50#DB's, but only got 8 reps and wanted to keep reps at 8 or above, so I dropped to 45#DB's. I supersetted lying leg raises with these. The leg raises felt great on lower abs.

Then I did skull crushers. Started with 90# barbell. Whoa! Triceps worked from all the pressing. Had to go lighter and still struggeld with 70#'s. Still very good work. Triceps were on fire. I supersetted incline fly's with skull crushers and they felt great today. I tried not to go so far below parallel. Then I did a bunch of delt work... 2 sets heavy bulldozer laterals and 2 sets seated lateral raises. Then I did overhead DB extensions and a couple sets of pushdowns to finish the WO. Last set of pushdowns was a double drop set of 58#x10, 48#x7, 38#x12. Great WO!

I weighed 171.0 this morning. Came back down nicely after refeed weekend. Very minimal processed carbs this week. It's making a difference.

Prot Carb Fat Cal
TOTALS: Grams 236 333 57       2,772
Calories 946 1331 512       2,789
Percent 34% 48% 18% `

Tuesday, July 28, 2015

Tue 7/28 - Pull Day

Workout: Work Gym

65 mins + 5 w/u = 70 mins

Pull day. I was considering doing a full upper WO, but chest still doesn't feel recovered from Sunday, and a pull/push split works better this week from a schedule perspective. Started with BOR in the smith machine. 3 heavy sets and a drop set right after the last set. Next I supersetted v-bar pulldowns with weighted crunches. Same deal with the drop set on the pulldowns.  Then I did 2 sets of DB rows. Good controlled reps with this weight.  Next I supersetted barbell rows with upright rows. Same bar, very little rest in superset. These felt heavy, but good work. It was going to be 2 sets each, but I added a 3rd set of upright rows because they were feeling good.

Next I supersetted incline + hammer curl combo with pulldowns. I had to go light on pulldowns, and even this weight was feeling fairly heavy. This was also a lot of bicep volume for me.  Finished up the WO with 3 sets of seated rear delt fly's supersetted with 2 sets of Hodge rows. This was an excellent pull day! Veins were quite noticeable in my back after the WO.

I weighed 173.6 this morning. Coming down after weekend-long refeed. I didn't eat any cereal yesterday, but with a fair amount of biking I had to eat a lot of carbs last night in the way of oatmeal to keep from being at too large a deficit. It was hard not eating cereal, but may have created an even worse food monster. "Raw" oatmeal in yogurt and in almond milk. Not heated up. Just dumped in with some sweetener.  LOVE it! Could be dangerous because oatmeal is so calorie dense.

Prot Carb Fat Cal
TOTALS: Grams 221 314 56       2,634
Calories 882 1257 504       2,643
Percent 33% 48% 19% `

Monday, July 27, 2015

Mon 7/27 - Cardio - 2 Rides

Went on 2 rides today for a total of between 20-22 miles. 2nd ride of the day was as the sun was setting. My ride took me out by some farms and the sun setting was really pretty.

Loving my bike. I rode up to the local bike shop this evening to have my new pedals installed. I couldn't get the original one's off. A nice guy at the shop installed the pedals, adjusted my gears and brakes...for free.

I weighed 176.4 this morning.  Trying to move away from processed carbs. For me, that means cutting out all the cereal I've been eating. I love my cereal and it's going to be difficult to cut out/down.  Today was the first day. I ate some raw oatmeal in yogurt and a lot of beans as my carb sources.  Both are really good, but not the same as big bowls of cereal. :)

Prot Carb Fat Cal
TOTALS: Grams 238 322 60       2,770
  Calories 952 1289 540       2,781
  Percent 34% 46% 19% `

Sun 7/26 - Push Day

Workout: LA Fitness

76 + 10 w/u = 86 mins

Incline was good. Didn't go for any stupid reps that I didn't have a chance of getting. 4 heavy sets, then a brutal triple drop set. Then supersetted single-leg leg press and reverse crunches on the decline bench.  Next 4 sets of shoulder press. Then 4 sets of skull crushers; 2 heavy, 2 medium.  Then 3 sets of incline fly's. We videod them. My form needs some work. My elbows are going way too deep. Read a recommendation today on fly form for DB's, and it was to "fly" them down and press them up. Might try that. Next we supersetted rope pushdowns with bulldozer laterals. Finished up with seated lateral raises.  Good push day.

I weighed 177.2 this morning. Big refeed yesterday. Probably 5,000 calories.

Saturday, July 25, 2015

Sat 7/25 - Pull Day

Workout: LA Fitness

62 mins + 5 w/u = 67 mins

I was planning on 1 set of pullups to start the WO. More as a good warmup than part of the WO. Changed plan and decided to start the WO with pullups supersetted with weighted decline crunches.  Pullups were good. Did 3x8 and then a set of body weight with short rest after last weigthed set. My best pullups were 35# for 4x8 and I'm not sure I could've gotten a 4th set of 8, this was really good work for me this far into a cut. Crunches were good. Next we supersetted seated rows with leg raises in the captains chair. 3 sets of heavy rows and a back-off set. We could've probably just hit some quick arm/delt work and been done at this point and still had a really good WO.

Next we did v-bar pulldowns, concentrating on the contraction/squeeze. Had to drop the weight here every set. Back was really fatigued. Then we did the incline/hammer curl combo, supersetted with seated rear delt raises. Finished up with 2 sets of Hodge rows and one set of DB rows. Really good pull WO.

I weighed 171.0 this morning.  Definitely need to eat today.

Friday, July 24, 2015

Fri 7/24 - Cardio

Spent over an hour and a half on, being transferred from rep to rep and sitting on hold trying to update the expiration date on my credit card for auto bill pay. I was even told I wasn't enrolled in auto-pay. Ummm, I my CC has been getting charged every month for 3 years via auto-pay.  Was so frustrated, I had to go for a walk to re-compose myself before a meeting with a vendor. Walked ~3 miles in ~50 mins.

I weighed 171.6 this morning. Getting down there. I think diet break time after this weekend. 1-2 weeks at maintenance, then the final push to get REALLY lean.

Thursday, July 23, 2015

Thu 6/23 - Upper (light) + PM Bike

Workout: LA Fitness
(65#Inc)3x10 Paused

44 + 8 w/u = 52 mins

Upper WO again today with short rests. Didn't go very heavy, but was hard anyway. Not going heavy at all this week might be a mistake on a cut, but will go as heavy as I can this weekend. I supersetted 3 sets of incline paused reps with bent over rows. Then supersetted 2 sets shoulder press with v-bar pulldowns. Squeezed hard at contraction on pulldowns. Next I supersetted incline fly's, wide grip pulldown and heavy decline crunches. Then I did rope extensions and incline curls. Finished up with WO with seated lateral delt + rear delt raises combo.  Good WO. In and out pretty quick.

Biked 9 miles in the evening.

I weighed 172.4 this morning. A little boated even though fairly lean because of a lot of carbs late night again. Gotta quit doing that.

Wednesday, July 22, 2015

Wed 7/22 - Cardio x2

Done fasted w/ Y+C stack.
4.5 miles in 58mins. 12:54 pace. Ran 1, walked 2, Ran 1, .5 c/d walk.
Miles were: 9:50, 14:58, 14:20, 10:29, 8:00.
Fitbit: 592cals  Runkeeper: 548cals.

2 miles in 32 mins. Beautiful evening for a walk.

I weighed 172.8 this morning.  I was at the Nationals ball game last night for an Acumen Alumni event and didn't get a chance to eat anything so I had to eat a lot late last night to keep my deficit from being too large.  So, weight was actually a bit higher today, but still getting down there.

Tuesday, July 21, 2015

Tue 7/21 - Upper

Workout: Work Gym

48 + 9 w/u = 57 mins

Upper WO today at work gym. Short rest times made this WO really challenging. I supersetted incline with BOR. Incline was good; paused reps but felt pretty heavy. Rows were good. Then I increased the angle of the incline and supersetted incline with v-bar pulldowns. Then I increased the angle to 90 degrees and did shoulder press with wide grip pulldowns. Both pulldowns were good.

Next I supersetted skull crushers and barbell curls using the same barbell/weight. Given short rests, I had to drop the weight after the first superset here in order to keep reps in the range I wanted. Finished up the WO with rear delt, ab and lateral delt work. Good WO. A lot of work in under an hour.


I weighed 172.2 this morning. Strength slowly dropping after a long time bringing weight down. Feeling lean, but need a diet break soon. At Nationals game last night and had to eat a lot late night to keep deficit from being too large. Still about ~1,000 cal deficit.

Prot Carb Fat Cal
TOTALS: Grams 232 277 39       2,383
  Calories 928 1109 352       2,389
  Percent 39% 46% 15% `

Mon 7/20 - Rest day (Finally)

Rest day today. I really needed a rest day after WO's this weekend and then afternoon ride on Sunday. Looking at my log, I haven't taken a day completely off (no WO or cardio session) in 6 weeks. Finally did a smart thing and just rested.

I weighed 173.0 this morning. I should've eaten more and tried to be at least at maintenance today.

Prot Carb Fat Cal
TOTALS: Grams 221 258 53       2,378
Calories 882 1031 475       2,387
Percent 37% 43% 20% `

Sun 7/19 - Push + 24 mile ride

Workout: LA Fitness

77 + 10 w/u = 87 mins

Incline was OK. Dropped a rep from last WO. Rest between sets wasn't short, but I think shorter than recent WO's because we didn't superset anything with it. Was hoping for some sets of 8 reps in there, but still good heavy work. Then I did a double drop set with no rest between sets of 70,50,35. There was only 1 leg press machine available, so instead of having to swap out weights, I used the same weight as Sarah, but did 1 leg at a time. I actually liked these, but it also really exposed the weakness and instability in my left knee. Wow. Really need to get that fixed.

Next we did shoulder press. I got frustrated here and kind of gave up on this exercise. First set was good. Second two were ok. I should've lowered the weight or taken a little longer rests between sets. Then we did skull crushers. With all the pressing already done, I couldn't stick with heavier weights and keep reps up. Good work here for 4 sets though. Two sets of incline fly's were good. Then I supersetted bulldozer laterals and rope pushdowns. I bumped the weight up on bulldozers, and they were heavy. This really works the shoulders. Then I supersetted triceps kickbacks and seated lateral delt raises.  This was a decent WO. I was hoping for a big step up since I ate a fair amount yesterday and wasn't doing this coming off a 5-day big deficit.  However, I didn't really eat enough yesterday. I was well below maintenance and weight was low this morning.

Rode on the W&OD trail from Leesburg to Purcellville. 24 miles in 1:56, 4:50 pace, ~12MPH. ~1,100 calories burned.

I weighed 174.4 this morning. Big calorie burn day. I also forgot my water bottle on my ride and it was in the upper 90's. I lost over 6 pounds of water during the ride. My hamstrings cramped up really bad in the evening from the dehydration. I couldn't eat enough to make up for the calorie burn today. I should've been above maintenance today, but was at about a 1,400 calorie deficit.

Prot Carb Fat Cal
TOTALS: Grams 232 421 46       3,026
Calories 929 1684 410       3,023
Percent 31% 56% 14% `

Saturday, July 18, 2015

Sat 7/18 - Pull Day

Workout: LA Fitness

75 mins + 5 w/u = 80 mins

Finally doing a pull day first on the weekend. Heavy push day tomorrow.  Started with some heavy bent over rows. I thought I'd get 3x8, but haven't done BBRows in a while. Next I supersetted iso seated rows with heavy decline crunches. Next I did v-bar pulldowns with leg raises in the capt chair. Pulldowns felt good. Squeezed at contraction. Then I did 3 sets of wide grip pulldowns. Had to go ligther here than normal.

Next I supersetted curls with upright rows. Then seal rows and hodge rows. Finished up with some rear delt work.  Really good pull WO.

I weighed 176.0 this morning. Didn't eat dinner until almost 10pm last night so weight was a bit high this morning.

Fri 7/17 - Cardio

4 mile walk in 62 mins. 15:30 pace.
Miles were: 15:54,15:29,15:22,15:20.  (had to stop to tie shoes in first mile)
Fitbit: 472 cals. Runkeeper: 439 cals.

I weighed 174.0 this morning. Had a great burger for dinner tonight at Clyde's so fat was higher than normal.

Prot Carb Fat Cal
TOTALS: Grams 211 242 78       2,533
Calories 844 967 699       2,510
Percent 34% 39% 28% `

Thursday, July 16, 2015

Thu 7/16 - Upper

Workout: LA Fitness
(70#Inc)3x8 Real controlled paused reps

50 + 10 w/u = 60 mins

Good WO. I was planning on doing 80#DB inc 3x6, but during warmups I could tell I wasn't fully recovered from Tuesday's WO and I want to go heavy on Saturday, so I changed the plan and went lighter. All reps on incline were really controlled with good pauses on every rep. I probably should've just done 2 sets. I supersetted with the plate loaded iso seated row machine. Next I supersetted shoulder press, v-bar pulldown and reverse crunches. 2 sets of presses, 3 sets of the others. The reverse crunches felt really good.

Next I supersetted skull crushers, DB rows and curls. 3 sets of skull crushers and 2 sets of the others.  I bumped up the weight on skull crushers for the 1st 2 sets and was pleased with the reps.  Finished up with lateral and rear delt work.  Good WO. In and out in an hour.

I took the afternoon off work so Gregg and I can go Kayaking.


I weighed 172.8 this morning. Feeling good. Slowly working my way down. Think I'll have a bit of a refeed today in the form of a good dinner with Gregg after kayaking.

Wednesday, July 15, 2015

Wed 7/15 - Cardio (AM run/walk + PM bike)

3.5 miles in 37:30
Ran 1, walked 2.5. Miles were:
7:30 (.5)
Calories burned: Fitbit: 435.  Runkeeper: 422.

Bikes 40 minutes. Avg HR 120 BPM.

I weighed 173.0 this morning. Will try to keep carbs a little lower than yesterday and increase fats. Still doing IF, which seems to really be helping stay fairly lean w/o too much discomfort.

Tuesday, July 14, 2015

Tue 7/14 - Upper (love this WO template)

Workout: LA Fitness
(75#Inc)2x9 Paused reps
(140#SeatRow)2x10 Weight bump
(65#Inc)10,8 Paused reps
(190#VbarPull)2x8 Weight bump
(80#Skulls)10,10,8 Very good

60 + 10 w/u = 70 mins

I enjoyed my WO last Tuesday so much, I pretty much mirrored the template. Starting with low angle incline for two sets of paused reps, increase angle of incline for two more paused sets, followed by shoulder press for 2 sets. I supersetted each with a pull movement, starting with seated rows (weight bump), real heavy v-bar pulldowns, and then wide grip pulldowns. Really good work on these first 6 movements. These were the meat of the WO.

Then I did 3 sets skull crushers paired with crunch twists. Last 2 WO's I've done skulls with 80# EZ bar I got reps of 10,7, and then dropped weight. Today I got 10,10,8. Very good. Decline crunch twists were a killer today. Then I supersetted incline fly's with incline curls. Liked this combo and worked hard on both. Then I supersetted pushdowns with bulldozer laterals. Finished up with seal rows. I didn't have much left for seal rows. Awesome WO. Love this WO and look forward to doing it when I'm not cutting. Might increase sets to 3 of each first 6 exercises for more volume in a caloric surplus.

I weighed 173.2 this morning. Shed weekend water yesterday. It ended up being a fairly active day so I increased calories higher than originally planned. Estimated caloric burn per fitbit was 3,700 cals, so I'm still at a large deficit.

Prot Carb Fat Cal
TOTALS: Grams 211 286 48       2,419
Calories 843 1143 432       2,417
Percent 35% 47% 18% `

Monday, July 13, 2015

Mon 7/13 - Cardio

Fasted with Yohimbe + Caffeine
Walked 2 miles in 31:30. 15:53, 15:25. Fitbit:301 cals. Runkeeper: 229 cals.
-Not a lot of time and it was raining, so short session today.

I weighed 176.2 this morning. Feeling a little bloated from all the carbs Saturday and Sunday. Will shed most of the water today.

Prot Carb Fat Cal
TOTALS: Grams 215 217 38       2,070
Calories 858 869 343       2,070
Percent 41% 42% 17% `

Sun 7/12 - Pull Day + Kayaking

Workout: LA Fitness

69 mins + 5 w/u = 74 mins

Started with seated row machine today. Hadn't used this machine in a while as I prefer the iso lateral plate loaded row machine. That just gets time consuming when Sarah and I have to change a bunch of plates. This machine is really good though. We supersetted with BW crunch twists. Abs were still tender from yesterday. Then we did pulldowns supersetted with leg raises in the capt chair. Did 2 sets wide grip, 2 sets v-bar close grip. Then we did DB SLDL supersetted with barbell curls. SLDL started off feeling really good, but grip in left hand became an issue. Curls were good.

Next we supersetted two sets of DB rows with 3 sets of upright rows. Upright rows fetl easier than normal with this weight. Next we supersetted incline/hammer curl combo with rear delt DB raises. Curls were good, but had to drop weight 2nd set, probably because worked hard with 3 sets BB curls. Finished the WO with some face pulls.  Good pull WO.

We went kayaking on the Potomac in the afternoon. The current was really strong and had to paddle really hard at times to get through certain spots. Forearms were cramping fairly bad at times.

I weighed 176.4 this morning. Very active day. Fitbit had me at 4,500+ calories burned. I think that's a bit high, but was at a deficit today for sure despite eating a lot in the evening.

Prot Carb Fat Cal
TOTALS: Grams 269 445 44       3,241
Calories 1075 1778 396       3,249
Percent 33% 55% 12% `

Sunday, July 12, 2015

Sat 7/11 - Push + Biking on C&O Towpath

Workout: LA Fitness

97 + 12 w/u = 109 mins

Good incline today. Decided to stick with 80's today and try to get 4 good heavy sets. Then did a triple back-off sets 70/50/35. Supersetted with weighted crunches on the back extension machine. Next we did leg press paired with reverse crunches. Legs were still really sore from WO on Thursday and probably increased cardio/running lately. Reverse crunches felt really good.

Next we did shoulder press which was good. Then 4 sets of skull crushers. Really liking these. Two sets of relatively heavy incline fly's. Then finished the WO with pushdowns and lateral delts. For pushdowns, I did 2 heavy sets, then a set of 70 and ran the rack (70/50/35/25). Very good WO.

Sarah and I took bikes to Point of Rocks, MD and rode from there to Brunswick, MD and back. About 15 miles. Stopped at Beans in the Belfrey for an iced coffee in Brunswick. Trail was muddy and we rode bikes right into the Potomac to wash them (and us) off at the end of the ride. 

I weighed 173.0 this morning. Feeling quite lean. WO + bike ride = burned a lot of calories today. Weight will spike a bit because of all the carbs though.

Prot Carb Fat Cal
TOTALS: Grams 206 583 57       3,667
Calories 825 2330 509       3,664
Percent 23% 64% 14% `

Friday, July 10, 2015

Fri 7/10 - Cardio (and 2015 Cut Progress Page Link)

4 miles in 57:40. Ran 1 in 10:36, walked 3 (15:27,15:52,15:35). 14:23 avg pace.
Fitbit: 550 cals Runkeeper: 450 cals
Walk was fasted w/ Y+C stack.

I weighed 173.6 this morning.

Cut Progress Page:
Weight and pics of progress during my cut this spring/summer starting April 6th.

Thursday, July 9, 2015

Thu 7/9 - Legs & Cardio

Workout: Work Gym
18mins treadmill
20mins treadmill

18 w/u + 42 workout + 20 c/d = 80 mins

Leg day today, and fought the tempation to do any upper body work. I love adding some chest or tri's in, but I'm coming to realize that probably does nothing but hinder recovery.  I warmed up on the treadmill for a bit over a mile, then got into the WO. I started with leg press and Russian twist superset. Was planning on 3 sets, but both exercises were feeling good, so I did 4. Next I did SLDL with planks. I kept the planks to 1 min each because they are really bothering my left shoulder.  I finished up with leg extenion + leg curl combo to finish off the quads and hamstrings. After the WO I walked on the treadmill for 20 minutes.

Good WO, and I my first real leg focused WO in a while. Ashamed to admit that, but whatever :)


I weighed 173.0 this morning. Whoah! Weight is getting down there. Legs seem to be leaning out right now. I guess they're going to get good and lean before I can lose that last bit of lower ab fat. Feeling good, and feeling lean.

Wednesday, July 8, 2015

Wed 7/8 - Pull Day (Weighted pullup PR!)

Workout: Work Gym
(35#Pullups)4x8 (PR!)

60 mins + 12 w/u = 72 mins

Pull day over lunch at work gym. Decided to start with pullups. Was going to just do body weight 3 sets of 8. I decided to add some weight, so I put a 35#DB between my legs. First set of 8 didn't feel easy even on the initial reps. I decided to do a 2nd set. This one felt better, and I just kept feeling pretty good and elbows weren't bothering me so I ended up doing 4x8 with 35#'s. That's a really good effort/result for me, especially since I haven't even really been doing any pullups consistently. Looking over my log, that 4x8 matches a PR from 2 years ago when I was consistently doing weighted pullups. I supersetted with crunches. Next I did bent-over-row in Smith machine. I didn't go as heavy as normal because of the heavy pullups. I tried to pause and squeeze at contraction for each rep, which got harder to do by the 4th set.

Next I supersetted barbell curls with upright rows, using same bar/weight w/o rest between exercises. 80#'s felt heavy but good. But, I also knew that reps would drop quickly if I tried to stick to that weight and I didn't want reps on upright rows getting too heavy so I dropped to 70#'s.  Good superset. Next I supersetted Hodge rows with rear delt fly's. First set of rows fetl really easy until the last rep or two. Things got difficult quickly in the 2nd set. I rested a tad longer before the 3rd set. I finished up with light incline curls supersetted with close grip pulldowns. First set of incline curls they started getting tough around 10 reps, but since they were fairly light, I was able to push through and get 5 more reps for 15. 2nd set I died at 10. For pulldowns, I started with 150#'s, which I thought was going to feel light.  It didn't. I dropped to 125#'s and that felt heavy. I dropped to 100#'s on the 2nd set and still had to really work on those. My back was DONE.  Really good WO. Very pleased with weighted pullups.


I weighed 174.2 this morning. Came down very quickly after trip to PA.

Prot Carb Fat Cal
TOTALS: Grams 222 256 44       2,321
Calories 888 1025 394       2,307
Percent 38% 44% 17% `

Tuesday, July 7, 2015

Tue 7/7 - Push Day + Cardio

2.4 miles in 35 mins
12:12, 16:38, 7:10
Fasted. Y+C Stack.

Workout: LA Fitness
(75#Inc)2x8 Paused
(60#Inc)2x12 Paused

54 + 10 w/u = 64 mins

Push day today. Went heavy on incline on Sunday and want to be ready to heavy again on Saturday, so I didn't want to push incline too hard today but wanted to get a good WO, so I changed things up a bit. I started with incline and did 2 sets of 8 with fairly long pauses on each rep. Felt great. Supersetted with weighted crunches for 4 sets. I started sets of crunches during warmup sets of  incline to get more than 2 sets. Then I increased the angle of the incline, dropped the weight and did 2 more sets of paused reps, supersetted with BW crunches.

Next I increased the angle of the bench to 90 degress and did 3 sets of DB shoulder press.  These 3 movements in succession were great work on the chest and delts.  Then I did 4 sets of skull crushers for triceps, starting at 80#'s for 2 sets and then dropping to keep reps per set up. These were killer awesome! Triceps were screaming by the end of these 4 sets. Will keep doing more of these as I think they're really helping my triceps get stronger.  Then I went back to chest with 2 sets of incline fly's which were really good. Finished up the WO with some bulldozer laterals and rope pushdowns.  Loved this WO!

I weighed 174.6 this morning, down from 179.4 yesterday. Very nice.

Mon 7/6 - Fasted Cardio

Ran 1 mile, walked 1.25, ran .75, walked .5 for a total of 3.5 miles in 46 mins.

I weighed 179.4 this morning. Left for PA at 174.4. A lot of water from loads of carbs, plus a little fat I'm sure :).  Got back on track today.

Prot Carb Fat Cal
TOTALS: Grams 210 232 36       2,090
Calories 838 927 326       2,091
Percent 40% 44% 16% `

Sun 7/5 - Upper (on way home from PA)

Workout: LA Fitness

67 + 10 w/u = 77 mins

Drove home from PA today and stopped at the gym on the way home for a WO. Started with Incline. Warmups felt pretty good, so I went ahead and started with 85#DB's. FIrst set was good with 8 reps, but wanted to keep reps up in that range, so I dropped to 80's for 2 more good sets. I did 8 reps on the 3rd set, but Sarah gave me an assist so I'm calling it 7. Dropped to 70 and 50 for two drop sets with no rest between the 70/50 sets. Supersetted with seated rows, which felt really heavy today. Good superset.

Next we did DB shoulder press with decline crunch twists. Shoulder press was good, especially for having just did a bunch of incline pressing. Then we did pulldowns with planks. Pulldowns felt heavy. Planks bothered my left shoulder a lot, so I only did 2. Finished up the WO with some biceps, triceps, delt work and a set of incline fly's.  Good WO and felt good to get it in after at the end of a holiday weekend.

Don't know what I've weighed over the weekend. Don't much care. Had a great weekend, enjoyed some good food and had a good and very active time with Sarah and the boys in PA.

Fri & Sat, 7/3-7/4 - Cardio

Fri 7/3 - Cardio
Arrived in PA yesterday. Went for a run and walk this morning with Sarah.  Plan was to run about a mile, then walk 3.  I felt pretty good (knees were ok) so we ran 2 and walked 2.  Felt good.
Miles were:
10:22 (including a min or two of walking to warm up)
51:55 total. 12:51 avg pace.

Then we took Gregg and Hayden to Jim Thorpe town and rented bikes for a bike ride down the Lehigh Valley Gorge into Jim Thorpe along the river.  15 mile bike ride.

Sat 7/4 - Cardio
We walked with Uncle Bob around his daily loop of about 3 miles, then dropped him at home and ran a little over a mile to round out a the session.  It was raining on and off during our walk and then started raining hard during the run.

Didn't track weight or calories. Friday and Saturday nights I really hit the desserts. There was an incredible apple cake. I had a couple pieces of cake, warmed in the microwave, smothered in ice cream both nights. Absolutely delicious!

Thu 7/2 - Full Body

Workout: LA Fitness

96 + 13 w/u = 109 mins

Went to the gym at 5:30 this morning. I used to work out early like this all the time, but it's been a while. Feels great to get it done and have the rest of the day. Unfortunately, LA Fitness doesn't open until 8AM on the weekends. My left shoulder continues to bother me but felt OK during warmups. I was tempted to stick with 85#DB's for starting weight on incline, but after last WO with that weight I told myself I'd be better off going a little lighter and controlling the weight better. It was the right decision.

Incline was pretty good. 3 heavy sets and 2 back-off/drop sets. Supersetted with seated rows which I hadn't done in a while. Next we supersetted leg press and decline crunches. Left knee is gimpy and all the walking/cardio/running hasn't helped it's cause.  Next we did iso-shoulder press supersetted with pulldowns. I normally do 70#'s per side on shoulder press. I started with that weight and it felt like my left shoulder was going to rip on the first rep. I dropped the weight significantly and did higher reps, which actually felt good and still good work. Pulldowns were good.

Next we supersetted SLDL with barbell curls. I started fading at this point in the WO. I started getting light-heading and greying out a bit.Not enough food the last couple of days probably. Add on that I only got 2.5 hours sleep last night. Not a great recipe for a long WO. Anyway, got through that and moved to skull crushers supersetted with incline curls. Finished up with some more triceps, rear delt and 2 sets of incline fly's.  Good WO. Ready for a couple days off for the holiday weekend.

I weighed 174.4 this morning. Feeling lean. Will try not to get too out of control over the holiday weekend. Not a great chance of that in PA, but we'll see.

Wednesday, July 1, 2015

Wed 7/1 - Cardio

4 miles in 57:01. Avg 14:16 pace.
Ran 1 mile to get HR up, then walked 3.
Miles were: 10:36, 15:20: 15:25, 15:41

I weighed 175.2 this morning.

Prot Carb Fat Cal
TOTALS: Grams 225 214 38       2,105
Calories 901 857 338       2,096
Percent 43% 41% 16% `