Tue 10/30 - FB SD Hyp

Workout:
Group1
(DBIncline)60#x10,65#x10,9,8 (4) Good.
(155#Row)4x10
(135#Squat)4x10  Good.

Group2
(35#IsoShldrPress)17/+6,6,6,6 (5)
(70#IsoLatRow)15/+5,5,5,5 (5)
(SDLD)185X5,205X5,225x5,245x5,2 Great!
(DeadLift)135x12x2

Add-ons
(90#Flys)15/+5,5,5,5,5 (6)

53mins
Chest: 10
Back: 9
Legs: 11
Shoulders: 5
Total: 35 sets

Dumbbell incline was good, but I probably should have stayed w/ 60#'s to get 10 reps each set w/o pressing too hard. I did bent over rows on the smith machine to keep form strict and these were good.  It was a nice change to do squats w/o the smith machine. 135#'s was a fine weight for 4x10, which is pathetic, but these were still good and knees felt good.  Good G1.

Pullups were out again today because of my elbows.  They might be out for a while.  I did myo-rep sets on iso-machines for shoulder press and lat rows.  These were both good.  Great plate loaded machines. I did stiff leg dead lifts in the squat rack with pins placed at a point where the bar would go 4-5 inches below my knee caps. These were great today, and it was nice to get to some "heavy" weight w/o the smith.  Grip was an issue on last rep of last 2 sets.  Gotta improve that.  I finished deads with some standard dead lifts, light weight x12 reps, but this was heavy enough after squat and SLDL.  Finished up with some chest flys that were really good.  I took a few minutes to stretch the hams and back.  Good G2 aslo.

Overall a really good WO and elbows didn't bother me too much with the exercises I used. I researched some eccentric training rehab exercises for my elbows and will be starting that today. It's the medial side of the elbow that's real bad and this is known as "golfers elbow", as opposed to a problem with the lateral side which is known as "tennis elbow".  It's basically tondonitis and I need to stretch and strengthen forearms.

Nutrition:
I weighed 181.4 this morning.  That's good and about where I expected to be this AM.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	224	262	43	2,368
	Calories	895	1049	386	2,329
	Percent	38%	45%	17%	100%

Mon 10/29 - FB SD Hyp

Workout:
Group1
(135#BBIncline)8,8,8,8,6 Good
(BentRow)135x5,155x5x4
(Legs) none. day off for legs

Group2
(150#PullDown)4x8
(95#OHP)4x7 Good

Add-ons
(50#InclineFlys)12,8,8,8 Real good
(115#CloseGripBench)4x12

(15#LatDelt)12/+4,4,4,4 (5)
(15#RearDelt)12/+4,4,4,4 (5)

(35#Crunch)18/+4,4,4 (4)
(LyingLegRaise)12/+5,5,5 (4)

60mins
Chest: 9
Back: 9
Shoulders: 14
Tri's: 4
Abs: 8
Total: 44

Incline felt good today, but incline was supposed to be heavier (5x5).  I'm just not comfortable enough with heavy barbell weights w/o a spotter.  I could have done heavy dumbbells, but wanted to use the bar.  Still really good.  Rows were good.  I was able to really control the weight, even at this heavier weight.  I was unsure about doing legs today so I did a warmup set of squats with just the bar.  Nope, not happening today.  Legs need a day of recovery before hitting them again.

I started one set up chinups, but elbows killing me, so I did some pulldowns.  These actually felt pretty good.  Standing overhead press was good.  I'm liking this exercise, even though I miss doing dips every day.  No dead lifts today either.

Added quite a bit today since I didn't do any legs.  Incline flys were really good and matched up with close grip bench was good. Nothing significant to write about the other items.  Just making the dohnuts.

Overall a really good workout for what I hit today.  Not nearly as taxing a WO w/o squats/deads, even though with the add-ons it took 60 mins.

Nutrition:
I weighed 183.6 this morning.  That's not bad after a fairly heavy eating day yesterday.  I scaled it back today and should drop back into the upper 170's again this week.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	227	230	39	2,168
	Calories	910	921	347	2,178
	Percent	42%	42%	16%	100%

Sun 10/28 - FB SD Hyp & Week Recap

Took a rest day on Saturday and took the boys to Harpers Ferry.  It was really cool.

Workout: (last night Gregg said he was interested in going to the gym with me.  I was excited about that and was hoping he'd still want to in the morning.  He didn't.  He stayed home.  I was a little bummed, but I can't blame him.  Going to a "real" gym can be intimidating, but I was hoping he'd be OK with it if he could go with me.  Hopefully another time.

Group1
(60#DBIncline)4x10 Real good
(90#T-Bar)4x8
(LegPress)2platesX25,4platesx15x3
20mins

Group2
(90#OHPress)4X6
(90#IsoLatPull)4X10
(185#RDL)3X10
21mins

Add-ons
(Dips)15/+5,5,5

45mins
Chest: 8
Back: 8
Legs: 7
Shoulders: 4
Total: 27 sets

Incline was really good.  I thought I'd get 50-55#'s, but 60#DB's weren't a problem.  That's good.  T-bar row was good.  Leg press felt heavy.  I think legs are still feeling it from "heavy" squats on Friday.

I knew my elbows and pullups were going to be a problem today.  Even after a day rest I couldn't do a pullup.  This is not good.  OHP was good and I did a new machine (Iso Lateral Lat Pulls) that was good.  I've been wanting to try this machine anyway.  It's kind of similar to T-bar, but I just couldn't do any vertical pulling.  I did stiff leg dead lifts and stopped after 3 sets.  I was getting worn out and it was really starting to bother my left elbow.  Hit a quick myo-rep set of dips and called it a day.

Overall a good workout.  I'm going to have to do something about my elbows though.  I fear the only thing that's going to help them is rest. 

Nutrition:
I weighed 179.2 yesterday and 183.8 this morning.  I'm trying to bulk up in weight, but whoa!, that's too fast.  Gotta reign it in a little.  Had another fairly heavy eating day today.  Thank goodness I had a good WO this morning.  Definitely going to have to be clean this week.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	252	384	39	2,908
	Calories	1008	1534	355	2,897
	Percent	35%	53%	12%	100%

Week Ending 10/28/12
5WO's, 2 doubles (w/ walks), 0 runs.  Really good week from a WO perspective. I switched in incline for flat bench (for my horizontal push), standing overhead press for dips (vertical push) and squat for leg press (quad dominant) exercises.  That said, I'm not squatting every day, so I'm still doing some leg presses on certain days.  Squatting every day is just too much for me.  I still use dips as an add-on exercise occasionally.  I think these are good substitutions.
I was able to get 5 WO's in again this week (my 4th week), but my elbows are really troublesome.  I don't think I'll make it through 6 weeks.  I'll try to get through this 5th week, but I'll have to take it easy on the pulling movements, especially pullups/chins.  They seem to do the most harm for whatever reason.
I've been eating a lot more and it's showing in weight gain, mass gain, and some fat gain.  The fat is expected.  I'll try to grind out another week (maybe 2) of this with heavy eating, then break and cut a bit of fat off back to where I was.  The hope is to strip the fat and be left with a little extra muscle mass I've put on during the 5-6 week period.  We'll see how it goes.  I've definitely made some significant gains, which is good.  But, my body is paying a bit of a price.

Fri 10/26 - FB SD Hyp

Group1
A1(135#Incline)3X12, 155#X9 (4)
A2(100#BentOverRows)4X10
B(Squat)135X10, 155X5, 175X5X2 (4)
22mins

Group2
A1(Pullups)4X7
A2(80#OHPress)4x8 real good
B(185#RDL) 4x10
21mins

Add-ons
(35#Crunch)25/+6,6,6
(TortureTwist)12/+6,6,6
(60#RearDelt)12/+3,3,3,3
(Dips)15/+5,5,5 real good.
13mins

56mins
Chest: 8
Back: 8
Legs: 8
Shoulders: 9
Abs: 8
Total: 33 sets (not including abs)

Incline was good, but a little too light.  Smith machine def not the same as free weight. I did these nice and controlled trying to concentrate on pushing the weight with pecs, not tri's.  Bent over rows were good.  Felt them in my back much better than the heavier weight the other day.  Tried to hold for a second at the contraction.  I went ass to ground on squats again and knees were ok.  Last set felt heavy and I couldn't have gone much higher for reps.  I felt a little light headed and "fuzzy" vision after last two sets of these.  Lots of work to be done here.  I might have to stop working out fasted and have a pre-workout shake or something.  Squats and RDL in same workout is not easy.

Decided to keep pullups and OH press to 4 sets to save elbows and shoulders.  These were both good though.  Higher rep RDL's were good.

I planned to add on rear delt (for shoulder health more than anything) and some abs.  Threw in some dips just because I like them so much lately, and like the extra chest work. 

This WO was a really good, and really taxing WO. From mid way through squats through end of the WO I was really huffing and puffing and sweating.  Heavy squats, pullups, standing OH press and dead lifts back to back to back is tough!  Lack of cardio probably doesn't help either :)

Nutrition:
I weighed 176.8 this morning.  Looking for nice, slow, steady gains here and doing fairly well in that regard so far.  Upped calories today.  Brutal WO today, plus "cheat meal" this evening with the boys.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	244	417	56	3,141
	Calories	977	1666	508	3,151
	Percent	31%	53%	16%	100%

Thu 10/25 - Cardio X2

Cardio:
To actually be calling this "cardio" seems a bit silly lately, but anyway....

• Walked 51 mins in the morning before work.
• Walked 35 mins during lunch.

Nutrition:
I weighed 176.0 this morning. 

Wed 10/24 - FB SD Hyp

Workout:
Group1  Wed 10/24
A1(185#Incline)5,5,4,4,4 (5)
A2(150#BentOverRows)110X120,160x5x4 (5)
B(135#Squat)4X10 Good! Real deep.
21mins

Group2
A1(Pullups)ZERO
A2(70#OHPress)10,9,8,7 (4)
B(RDL)225x5,245X5,265X5x2 (4)
14mins

35mins
Chest: 5
Back: 5
Legs: 8
Shoulders: 4
Total: 22 sets

Felt worn out again today and both elbows were hurting yesterday, so I decided not to kill myself during this WO.  Incline was pretty good, but couldn't get the reps I did on Monday.  That's not surprising, but not good either.  Rows were good, but might have been too heavy.  Squats were great today.  They were "light", but I really went ATG (ass to ground) and my knees didn't bother me, so that's major progress!  Very happy with these.  I'll try to keep these in the rotation for this 3-week cycle and beyond.  I've got a lot of work to do on this movement.

Given energy level and how bad my elbows felt last night and this morning I decided to skip pullups as they seem to really bother my elbows.  I figured 2-days rest might help.  Overhead press was pretty good, but for a light weight, it felt heavy quickly.  RDL's were decent, but only did 4 sets and then called it a day.  No add-ons today.

Good workout today for the amount of time I had and how I was feeling.  Got in some good work, and didn't go overboard as I tend to do. A rest day tomorrow is definitely needed.  Hopefully I'll feel stronger on Friday.  If my energy doesn't come back after a rest day though, I might have to think about a deload week or two before I get through this 3-week cycle.  In hindsight, I've been working too hard, going to (or too close to) failure too often for the volumen I'm doing.  Hopefully a rest day and an easy day or two can recharge me and I'll get through the cycle.  Then deload.

Cardio:
45 min walk in the evening.  80 degrees!  Too nice not to get out.

Nutrition:
I weighed 176.6 again this morning.  More of the same today.  No WO tomorrow, so depending on morning weight calories might be a little lower tomorrow.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	257	291	40	2,517
	Calories	1029	1162	362	2,553
	Percent	40%	46%	14%	100%

Tue 10/23 - FB SD Hyp

Workout:
Group1
(135#Incline)10,7,7,7
(70#T-BarRow)4X10
(LegPress)2platesX25x2,4platesx20x2
23mins

Group2
(Chinups)10,8,8,8
(95#StandingOHPress)4X7
(RDL)135#x12,185#x10x3
24mins

Add-ons
(80#RearDelt)14/+4,4,4,4
(35#Crunch)15/+5,5,5
(TortureTwist)14/+6,6,6
(Dips)20/+5,4,4
13mins

60mins
Chest: 8
Back: 8
Legs: 8
Shoulders: 9
Abs: 8
Total: 33 sets (not including abs)

Incline was harder than the other day with same weight.  Yesterday's heavy sets were still with me today. I forgot to check my ego at the door, and I knew right away that this was going to be too heavy for 4X10.  I should have dropped the weight, because tomorrow is another heavy day.  Rows and leg press were OK.  I went high reps on leg press.

Chinups were tougher than I thought they'd be.  Higher rep rows today and pullups yesterday probably had something to do with this.  I switched in Standing Overhead Press for shoulders as my vertical push movement instead of dips for this 3-week cycle, though I'll still be hitting some dips.  These were good for the first time doing them.  Romanian dead lifts were pretty good, but grip was an issue today with higher reps.  Still working on form here.

I added on rear delts and some abs.  Was ready to call it a day and decided to hit a myo-rep style "set" of dips and called it a day.  The dips were real good.  Overall it was an OK-to-good WO.  Energy wasn't quite there today.  I think I went heavy on too many exercises yesterday and the effects lingered today.  I'll have to play tomorrow's heavy day by ear, but I'm supposed to work out with Brian again and I know he wants to go heavy.  I'll have to keep an eye on volume.

Nutrition:
I weighed 176.6 this morning.  Kept calories about the same as yesterday.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	260	290	41	2,579
	Calories	1038	1162	369	2,570
	Percent	40%	45%	14%	100%

Mon 10/22 - FB SD Hyp

Workout: First day of 2nd 3-week cycle.
 Group1  Mon
A1(185#Incline)5x5 Really good.
A2(150#BentOverRows)5x5
B(240#LegPress)4X12
23mins

Group2
A1(Pullups)5X7 Real good.
A2(40#Dips)5x5
B(RDL)245x5x2,265X5x2,135X20
25mins

Add-ons
(LegRaise)30/+10,10,10
5mins

53mins
Chest: 10
Back: 10
Legs: 9
Abs: 4
Total: 29 sets (not including abs)

First day of "heavy" incline went well.  185# for 5x5 was a good weight for today and I don't think I could have gotten any more reps on the last set.  I did BOR's with an EZ bar with 65#'s on each side.  This worked out fairly well.  I started with the weight I did last time w/ this machine on leg press and it felt light, so I bumped it up by 40#'s.  Tough, but good.  Really good G1.

Pullups were really good today, getting 5X7.  These are progressing nicely even with my elbow troubles.  Still think I should probably switch to close grip pulldowns or chins to work on back thickness.  Weighted dips were good again.  Dead lift was good.  Brian was doing less weight, so last set I left the extra weight off and did 20 reps.  I was already fried with 4 sets of heavy anyway.  Really good G2 as well.  Finished up with lying leg raises myo-rep style and called it a WO.

Really good heavy WO today. Everything was pretty much 5x5 except leg press and this took a LOT of effort.  Time to get my feedbag on!  I worked out with Brian and I think he got a lot out of it too.  Nice working out with someone occasionally.
 
Nutrition:
I weighed 175.4 this morning.  Down almost a pound from yesterday.  Upped calories to over 2,600 today.  Still working out fasted and it's a lot of food during eating window.  Might have to start having a pre-workout meal.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	251	339	36	2,684
	Calories	1005	1357	324	2,686
	Percent	37%	51%	12%	100%

Sun 10/21 - Cardio & Weekly Recap

Cardio: Walked 43 mins.  Legs were a little sore from heavy leg press, plus burnout set and high rep dead lifts I think.  I've really been neglecting cardio lately.  Understandable, I guess given the volume and intensity of workouts the last 3 weeks.

Nutrition:
I weighed 176.2 this morning.  Calories were a little lower today because no WO.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	216	222	36	2,064
	Calories	865	887	321	2,073
	Percent	42%	43%	15%	100%

Week ending 10/21 Recap:
This finishes my first 3-week cycle on the Full Body Stripped Down Hypertrophy program.
5WO's, 1 walk, 0 runs.  I had some GREAT workouts this week!  I'm really pleased with my progress on this program.  I set a bunch of PR's this week and have been able to keep adding weight to the bar in generally every movement.  I'm honestly shocked.

Some highlights (for me):

• 40lb weighted dips 5x5, 20lb weighted dips w/ reps of 10,10,10,8,7
• Deadlift 265X5 (after 4 sets of 245lbsX5)
• Bench 215X5 (after 4 sets of 205lbsX5)
• Leg Press w/ 6 45lb plates 4X10

Some lowlights:

• Left elbow is pretty painful and is limiting pullups (and other pulling exercises)
• Both shoulders are barking at me
• Limited cardio

Bottom line is this protocol is doing wonders and building on the foundation I had.  I'm eating a lot more (up to 1,000 calories a day more than I was) and staying just about as lean, while gaining weight (Lean Body Mass (LBM)).  I think I'm pushing too hard though, and going to failure too frequently for the volume of this program.  My body is telling me so.  I'm going to try to press on for another 3-week cycle and then have a 1-2 week de-load where I lower volume by 1/3-1/2.

For the next 3-week cycle I'll be changing up a few exercises.  I'll focus more on incline bench instead of flat bench (but will still do some of both) and work in more shoulder work (military press) and less dips.  I'm still undecided if I'll keep pullups, or switch to something like close grip pulldowns.  This will probably be dependent on what my elbow can best tolerate.

This week I've kept protein in the 240+grams/day range and carbs at about the same (220-300) and fat pretty constant at about 40g/day.  My diet will stay more of the same as this past week while monitoring weight to make sure I'm not gaining too rapidly (ie. adding to much fat).

Sat 10/20 - FB SD Hyp

Workout:
Group1
(135#Incline)10,9,8,8,7  Good!
(T-BarRow)90#X6,6,7 115#X5,5
(6Plate-LegPress)4X10, 2platesX40  Good.
24mins

Group2
(Chinups)10,7,10,8
(40#Dips)5X5 Good.
(135#DeadLift)4X12
22mins

Add-ons
(80#RearDelt)12/+4,4,3,3,3
(35#Crunch)15/+5,5,5
(LyingLegRaise)15/+5,5,5
(30#HammerCurl)11/+4,4,4
13mins

61 mins
Chest: 10
Back: 9
Legs: 9
Shoulders: 6
Bi's: 4
Abs: 8
Total: 28 sets (46 with Add-ons)

I decided to do incline today because I did heavy flat bench yesterday, and I'll be transitioning to incline instead of flat bench for the next 3-week cycle.  This was really good and a good weight to work to 4X10 before bumping up.  T-bar rows were pretty good, but hard time "feeling it" in my back today.  6plates leg press was a good weight, and hard.  Burned the quads out with 2plates for 40 reps.  Ouch!  Really good G1.

Chinups were good, but the grip I was using hurt my elbow and couldn't hold it with my hands on the 2nd set.  Last 2 sets I worked in with someone on the squat cage so I could do them on a plain old straight bar.  Much better.  Weighted dips were really good again and had to really work to get the last rep up.  Perfect.  I did heavy deads yesterday, so I went light today with high reps.  By about the 10th rep on each set these got really tiring.  Took a lot of energy doing high reps.

Added on rear delts, some abs and curls.  I tried some rolling DB tri-extensions, but they really hurt my elbow so I gave up on them quickly.

Great WO!  It took a while.  Ran into someone I knew at the gym and took a bit of time setting a few of the exercises up.  I'm beat. Time to eat!

Nutrition:
I weighed 175.6 this morning.  Ate 1,000 calorie lunch after my WO (I worked out fasted as usual).  Upped calories by a little over 100.  No WO tomorrow, so maybe slightly less, but depending on weight tomorrow morning, I might have to get calories up close to 3,000/day on hard WO days.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	237	340	38	2,634
	Calories	950	1362	341	2,652
	Percent	36%	51%	13%	100%

Fri 10/19 - FB SD Hyp - Great WO!

Workout:
Group1
A1(Bench)205#4X5,215#x5 (5)  Great! PR!
A2(110#BentOverRows)4X10
B (200#LegPress)4X10
20mins

Group2
A1(Pullups)5X6  Good.
A2(20#Dips)10,10,10,8,7 (5)  Awesome. Loved these.
B(DeadLift)225X5x2,245x5x2,265X5  Great.  PR!
21mins

Add-ons
(TortureTwist)20/+10,10,10,10 (5)
5mins

46 mins
Chest: 10
Back: 9
Legs: 9
Abs: 5
Total: 28 sets

Bench was really good again.  Last week I said I didn't think I could get 205#, 5x5.  I did better and bumped up last set to 215#'s X 5.  Bumped up bent over rows to 110#'s.  Bumped up leg press to 200#'s.  Last set of leg press was pretty difficult.  Great G1.

Did 5X6 pullups even after after doing heavier rows first.  Good!  Dips were GREAT!  I wanted to do higher reps, but started doing first set and they were just too easy.  So, I did sets of 10 with a 20# weight.  Dropped off last two sets, but this was perfect and will allow me to work up to 4-5X10 with this weight while alternating 5X5 with 40-45pounds.  Pullup/heavy dip combo is pretty brutal for me.  Then I did heavier deadlifts than I've done before, topping out at 265#'s X 5 reps on last set.  GREAT G2!

I was spent and running short on time.  Hit some torture twists and called it a day.

Awesome freaking WO!  Added weight to the bar on most everything.  New goal is to start adding weight to pullups.  Time to EAT and grow!

Nutrition:
I weighed 174.4 this morning.  Gotta increase the calories more.  What a nice thing to be able to say!  Increased calories today to 2,500.  I'm still working out fasted and like that, but if I have to increase calories much more I'm going to have to start eating earlier in the day to get them in.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	249	288	45	2,516
	Calories	997	1153	404	2,554
	Percent	39%	45%	16%	100%

Thu 10/18 - Rest Day

Took the day off.  I was going to walk, but work got crazy busy starting at 7:30AM from home, then it started raining in the evening by the time I got home.  A complete day of rest was probably called for anyway.

Nutrition:
I weighed 174.8 this morning.  That's down over a pound even though I didn't cut calories from the previous day at all.  I guess that's what doing all these WO's will do.  Gotta eat more.  Calories were a little lower today because I didn't work out and didn't really have the appetite to eat a lot more.

NOTE: I've been eating about 1,000 calories more a day than I had been previously when "cutting" and trying to keep carbs low.  I've put on a little weight, but still feel as lean as before (abs still showing, for example) and feel "bigger".  I'll write a separate post on this soon.  Bottom line is that I wasn't eating enough and working out too hard before to experience real growth.  In other words, I probably wasted a lot of time and a ton of effort.  I still made progress, but it was much slower than it could have been.  Lesson learned.

Planned "heavy day" tomorrow (bench/deads/dips).  Hope my shoulders and elbow are up to it.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	241	204	44	2,159
	Calories	965	815	400	2,180
	Percent	44%	37%	18%	100%

Wed 10/17 - FB SD Hyp

Workout:
Group1
A1(50#DBBench)4x12
A2(120#SeatedRow)4x10
B(285#LegPress)4x12 Good!
17mins

Group2
A1(Pullups)5x6 Good!
A2(40#Dips)5x5 Great!
B(50#DBSwings)4x12
21mins

Add-ons
(80#RearDelt)13/+4,4,4,4
4mins

42mins
Chest: 9
Back: 9
Legs: 8
Shoulders: 5
Total: 31 sets

Bench felt easy.  Seated row was OK.  Used overhand grip but still bothered elbow.  Used 285#'s for leg press and 4X12 wasn't all that taxing.  Pleased with Group1.

I decided I'd start pullups and see how the elbow held up and ended up doing 5X6.  Didn't think I'd get 6 reps for all the sets, but it worked out well and very happy w/ them.  I was able to do some slow negatives on last reps.  Did weighted dips again, but bumped the weight to 40#'s (almost can't believe I'm doing these, given where I started).  These were real good.  I like the "feeling" of 5X10 better than 5X5, but I guess it's good to do them weighted too.  As always, DB Swings were a bitch. Kept rest to about 30secs.  These wipe me out! 

Time running short before a 2PM meeting, so hit some rear delts and called it a day.  Brian worked out with me today.  I'll have to ask how he liked the WO.

Nutrition:
I weighed 176.0 this morning.  Perfect.  Target nutrition was for about the same a yesterday.  I ate similar foods, but was amazed when I looked at the totals and saw that they were nearly identical.  1 gram diff in P/C/F and 4 calories.  I'm getting pretty good at this :)

		Prot	Carb	Fat	Cal
TOTALS:	Grams	247	247	44	2,346
	Calories	986	990	393	2,368
	Percent	42%	42%	17%	100%

Tue 10/16 - FB SD Hyp - GREAT WO!

Workout:
Group1  Tue  10/16
A1(195#Bench)3X5,200#x5,205x5 (5sets) Great!
A2(100#BentOverRows)5X10
B (190#LegPress)4X12
21 mins

Group2
A1(Chinups)7,6,6,7,7 (5)
A2(Dips)5X10
B(DeadLift (RDL))205x7,225X6x2,245x6x2 (5sets) Great!
24 mins

Add-ons
(TortureTwist)20/+10,10,10 (4)
(50#RDelt)12/+4,3,3,3,3 (6)
 7 mins

52 mins
Chest: 10
Back: 10
Legs: 9
Shoulders: 6
Abs: 4
Total: 35 sets

Bench was great today. I don't think I could have done 5x5 with 205#'s, but glad I bumped the weight up to 200 & 205 for the last 2 sets.  Bent over rows were just "there".  Need heavier barbell for this and it would be a pain in the ass to have to switch plates back and forth on the barbell between bench and rows, but I might have to try that.  I bumped leg press up by 20#'s and these were tough.  NOTE: this weight/machine at the large Sprint gym is very different from the small sprint gym.

Wanted to be able to do chinups today but there's not a bar to do chinups. The pullup grips are too wide for chinups, so I used 3 different apparatus to do these.  The best was to put the smith machine all the way up and do them from there, but that was a pain because it wasn't high enough. The other one's had poor hand-grip choices.  So, chinups were a pain in the ass, but still got decent reps. Dips were good. I was tempted to do weighted dips again, but thought stick to the plan. Dead lifts were FANTASTIC!  This is the heaviest I've gone and it felt great.  My grip held up as well. These take
a TON of energy though. Had to take a bit of rest before add-ons.

Tacked on Torture twists and rear delts.  One thing to note here is that I felt a sharp pain in my lower left ab while doing twists.  It almost felt like something was tearing, or was going to tear, so I cut them short.

Overall GREAT heavy WO for me with bench and RDL being the best.  I keep being able to add weight to the bar.  Awesome!

Nutrition:
I weighed 175.6 this morning.  Down over a pound from yesterday so I'm increasing calories again today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	248	248	43	2,350
	Calories	994	993	385	2,371
	Percent	42%	42%	16%	100%

Mon 10/15 - FB SD Hyp - Weighted Dips!

Workout:
Group1
A1(50#DBBench)4X12
A2(120#SeatedRow)4X10
B(240#LegPress)12,15,15,20
20mins

Group2
A1(Pullups)5,5,5,5,7
A2(WeightedDips)20#(2X7),30#(3X7) Great!
B(50#DBSwings)4X10
18mins

Add-ons
(30#HammerCurl)10/+3,3,3,3,3

42mins
Chest: 9
Back: 9
Legs: 8
Bi's: 6
Total: 26 sets

Bench pretty good.  Didn't have access to heavier DB's today, or I would have used them.  Switched seated row grip from close grip V to med-width overhand after first set because it was hurting my left elbow.  Leg press felt really good with the higher reps.  The last set of 20 burned bad.

Elbow wasn't feeling too bad, so I decided to give pullups a shot.  Was happy with the reps, but shouldn't have pushed the last set above 5 because pain got noticeably worse when I did that.

Dips were FANTASTIC!! After being able to get 5X10+ dips, I thought I'd try some weighted dips.  I grabbed a DB and held it between my legs. Tested one with 15#'s, too light.  Did 1st 2 sets with 20#'s and did last 3 sets with 30#'s.  I can remember (not too long ago) that I couldn't do a single body weight dip and had to use the dip assist machine.  I was psyched about these.  DB swings were brutal - I only took 30 seconds rest between sets.  Finished up with some beach work.

Very happy with the WO.  Was supposed to be a "lighter" day after heavy yesterday.  Looking back, I made this WO harder than it probably should have been given the WO's I need to fit in this week.

Nutrition:
Weighed 176.8 this morning.  Really surprised I was that low after a re-feed weekend.  Starting weekly calories about where I left off last week and will monitor.  Basically adding calories slowly daily.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	242	211	35	2,107
	Calories	968	846	315	2,129
	Percent	45%	40%	15%	100%

Sunday 10/14 - FB SD Hyp & Week Recap

Saturday: 44min walk in the morning.  Weighed 180.4.

Sunday 10/14:

Workout:
Group1
(75#DBBench)5X5
(90#T-BarRow)5X5
(RDL)185#X7,(205X5)X3,135X15
26mins

Group2
(45#DBIncline)12,10,10,9,8 (5)
(Dips)10,10,10,10,12 (5)
(LegPress)4PlatesX10X2,6PlatesX10X2 (4)
26mins

(15#RearDelt)20/+5,5,5,5,5 (6)
(LyingLegRaise)30/+8,8,8,8 (5)
(TriPushDown)12/+4,3,3,3,3 (6)
12mins

64mins
Chest: 15
Back: 5
Legs: 9
Shoulders: 6
Tri's: 6
Abs: 5

Took Saturday off to give my left elbow a day of rest before going "heavy" today.  I'm glad I was able to get 5 of these FB SD Hypertrophy WO's again this week.  In two weeks I've gotten noticeably stronger.  Amazing results so far.  However, I don't think my body will stand up to much more of this.  I'll try to get through another week and then a de-load week is a must.

75#DBBench was good.  I actually did 6 reps the last 2 sets, so I think I can bump weight again soon. Since I was at Fitness First gym today, I did barbell deadlifts w/o the smith machine and was able to do T-bar rows instead of bent over rows.  These were good, but grip strength is definitely a limiting factor for me here.  So, after 4 sets, I did a 5th set lighter at 135#'s and did 15.  Very pleased with Group1.

Incline and dip combo is fairly difficult so I can't go realy heavy on incline.  I was pleased that I was still able to get 5X10 dips, and actually did 12 on the last set.  To be fair, I filled my water bottle before the last set so had a little extra rest, but still pleased to do 5X10 while supersetting with another chest exercise (incline).  I was real happy with leg press today.  Last time I did them at Ironbound with 4 plates, 4X10 was more than enough.  Today I did 2X10 with 4 plates and then added to plates (6 total) and did two more sets of 10.  These were pretty tough, but felt good with 6 45#plates on
the sled.

Finished with rear delts and lying leg raises.  Leg raises were really good and I stayed away from weighted crunches today.  Threw in a myo-rep set of tri pushdowns and they felt good.

Overall a great WO!  Really happy with chest and that 74# dumbbells didn't feel way too heavy and I think I will bump them up to 80#'s soon.  Both group1 and group2 were really good and pleased with a bunch of stuff about today's WO.  I'm still a little bummed my elbow is preventing me from doing pullups, but no point in trying to do them until that's healed up a little bit.  I do need to add something else for back though, but finding a vertical pull that doesn't kill my elbow might not be doable.

Nutrition:
I weighed 180.6 this morning (180.4 yesterday AM) after a re-feed weekend.  Decent nutrition day, except for the 3 slices of pizza during the skins game!  Heavy, hard WO this morning, so not bad that I had the pizza.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	275	314	62	2,896
	Calories	1099	1256	556	2,911
	Percent	38%	43%	19%	100%

Week ending 10/14 recap:
5 WO's, 1 double, 0 runs.  I had some GREAT WO's this week and strength is increasing noticeably.  I haven't been able to fit runs in because my feet are still problematic, and I don't think trying to run with these WO's is a good idea anyway, from a recovery perspective.

I've bumped up weight on quite a few exercises (bench especially) and dips are increasing.  5 full body WO's a week is a LOT of volume for me and my body is telling me so.  My shoulders seem to be hanging in there, but my left elbow is a mess.  Very painful and I can't do pullups or curls.  Rows hurt as well, but to a much lesser degree.  This is not good news because pullups were coming along well and I seem to lose strength there quickly.  On the positive side of having an injury, my back is further along than my chest, so I'm glad I've still been able to progress with bench/chest.  I'll see if I can do another week of this, then back off (de-load) for a week and then see if I can do another 3-week cycle.
Overall, I'm thrilled with the progress on this Full Body Stripped Down Hypertrophy program.  It's not a long-term solution, but it's providing fantastic gains.  My legs and deadlifts are improving, and I firmly believe that is helping with growth stimulus.  It's building off what I gained on the Myo-rep cycle (and I still use that protocol for add-on's). 

Fri 10/12 - FB SD Hyp + Cardio

Cardio:

• 47 min walk before work.  I haven't been doing as much cardio as in the past.  Still trying to get my feet in better shape (they still bother me) and I haven't doubled up with this new WO.  Gotta make sure I still get some type of cardio in at least a couple times a week and would like to start running again soon.

Workout:
Tuesday 10/12
Group1
A1(65#DBBench)4X10
A2(100#BentRow)3X10,110#X10
B(DeadLift)110#X10, 185#X10X3
22mins

Group2
A1(45#Incline)10,10,8,7
A2(Dips)10,10,10,8
B(170#LegPress)4X10
17mins

Add-ons
(TortureTwist)26/+8,8,8,8 (5)
(30#HammerCurl)12/+5,4,3,3 (5)


48mins total
Chest: 12
Back: 4
Legs: 8
Abs: 5
Bi's: 5
Total: 24 sets (not including add-ons)

Bench,rows and deadlift in Group1 all felt great.  65# DB's didn't feel that heavy and was happy with this.  I finished my last set of bent rows with the 110# barbell and used that for 1st set of deads.  Way too light.  185# wasn't heavy either, but higher reps still gets tiring.

Group2 sucked.  Tested a pullup and it hurt my left elbow.  I was kind of planning on doing reverse grip pull downs anyway.  Couldn't do a single rep over 150#'s without bad pain in my elbow.  Gave up on that and did the InclineBench/Dip combo.  This was pretty hard, but dips were much harder than they should have been and didn't feel "easy" even on early reps.  Felt them in my shoulders and traps.  Leg press felt lighter today than the other day with same weight and same machine.

Finished with abs and a few curls.

Great group1, not very good group2. I'm supposed to go "heavy" (e.g. more 5x5) tomorrow.  Not sure that's going to happen.  I might need to take a few days off and try to get back at it Monday.  Overall, really still a pretty good WO.  Just not happy that I'm hurt.

Nutrition:
Weighed 175.4 this morning. 

Thu 10/11 - Cardio

Cardio:

• 48 min walk at work during lunch.  Beautiful Fall day.

 After my walk I did:

• (15#LateralDelt)20/+5,5,5,5,5
• (80#RearDelt)12/+3,3,3,3,3
• 7mins of shoulder work.

Total 55 mins.  Gotta love how quickly I can get some work in with Myo-Reps (~12 sets).

Until I switch up my exercises on the current routine, there's not really any direct shoulder work, so I did a Myo-Rep set(s) of Lateral Delt raises and then Rear Delts to keep the shoulder impingement at bay.

My traps were really sore today.  I think from doing squats.  I'm going to stick with leg presses for now.
Reason #1: Back squats + bent over rows + dead lifts + pullups is just too much back work in one workout, especially when doing it 5 times a week.
Reason #2: My squat form probably isn't great and yesterday I felt it as much in my upper body and back as I did in my legs.  Leg press targets just the legs, I can more effectively load weight progressively, and I have less chance of injuring myself with presses. :)

Nutrition:
I weighed 175.6 again this morning.  I'm hoping I didn't hit maintenance calories at ~2,000.  I was hoping it would be closer to 2,200-2,400.  I'll monitor calories and weight the next couple days and find out for sure.  Good nutrition day.  Diet's been really clean all week with lots of protein and fairly high carbs (at least compared to what I was eating).  Slightly less calories today because no WO.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	191	174	38	1,775
	Calories	766	696	346	1,807
	Percent	42%	38%	19%	100%

Wed 10/10 - FB SD Hyp

Workout: (I'm still working out fasted)
Group1
A1(SmithBench)190X5,(195X5)4
A2(100#BentOverRows)4X10
B (135#Squat)4X8
21mins

Group2
A1(Pullups)5X5
A2(Dips)5X10
B(205#DeadLift)4X6
21mins

Add-ons
(40#Crunch)16/+5,4,4,4 (5)
(LyingLegRaise)15/+5,5,5,5 (5)
9mins

51 mins total
Chest: 10
Back: 9
Legs: 8
Abs: 10
Total: 27 sets

Started with 190# benchX5 and bumped it to 195#X5 for 4 more sets.  Was temped to bump to 200#'s, but will save that for further progression. I have to remember progression is the key.  Bent over rows were good.  I did squats in the Smith.  They were good, but 135# was plenty here today.  Didn't feel it in my legs like leg press, but it was plenty hard with this light weight.

Pullups were good.  Did real slow negative on last rep of last 2 sets.  Maybe could've done 5X6, but 5's were good today. Dips were good, but I only got the last 10th rep 1/2 way up, so not as good as yesterday, but did much heavier chest today before hand.  I did 205# dead lifts in the Smith.  These were good, but not near as good as on Saturday doing them with barbell and free (no Smith Machine).  Smith was my only option today.

Finished with weighted crunches and leg raises.  Still struggling with weighted crunch form.  These were tough on my lower back.  I'm either going too heavy, or not using proper form.  I think form is the issue.  I did them on a decline bench.

Overall a great WO again.  Very pleased with Bench and pullups.  First time doing barbell squats, but didn't really like doing them in the Smith.  Probably a good introduction though because I can't really hurt myself in the Smith.  Good way to ease into them, perhpas.  Left elbow really sore.  Good thing tomorrow is a day off.  Right shoulder seems to be coming around, so that's good.

Nutrition:
Weighed 175.6 this morning.  That's down about 1.5 lbs from yesterday.  I upped the cals by 100 today.  I don't want to drop much more weight so I'll keep increasing daily cals until I hit maintenance.  I'm probably w/in a couple hundred.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	226	221	31	2,061
	Calories	905	882	282	2,069
	Percent	44%	43%	14%	100%

Tue 10/9 - FB SD Hyp

Workout:
Group1
A1(50#Incline)4X10
A2(120#SeatedRows)4X10
B(LegPress)165X10,255X10,270X10,285X10x2 (4)
20mins

Group2
A1(Chinups)5X6
A2(Dips)5X10!!!
B(50#DBSwing)4X12
20mins

Add-ons
(TortureTwist)20/+8,8,8,8 (5)
(70#RearDelt)20/+4,4,4,4 (5)
(30#HammerCurl)12/+5,5,5 (4)
11mins

51 mins
Chest: 9
Back: 9
Legs: 8
Shoulders: 5
Bi's: 5
Abs: 5
Total: 36 sets

Freaking awesome WO!  Everything felt good and I had some PR's!

I thought 50# incline might be a bit of a struggle for the last rep or so. I did them good and controlled, slow on the negative and 4X10 wasn't a problem.  I don't think I've ever done 50#'s 4X10.  Certainly not this easily.  I wouldn't call it easy, but perfect for today where I didn't want to kill chest, yet still a great stimulation.

Seated rows were great.  Held it at contraction for a good "one count" on every rep.  Perfect 4X10.  Left elbow a little tempermental and although I could have gone heavier, I couldn't have controlled the weight and held the contraction as well and it would have been much harder on the elbow.

I wasn't even going to do legs today, but thought I'd do maybe 3 light sets.  I warmed up, then did 255X10.  This felt pretty easy so I kept going with it and upping the weight.  Given I just started doing legs, I'll probably see some decent gains the first couple of weeks before it tapers.  I'm enjoying it for now!

I did chin-ups close grip, palms facing in.  I did 5X6, but didn't quite get the very last rep all the way up.  Still felt really good about these.  I'll have to do pullups before rows one day so my back is fresh and I can see where I stand in regards to progress.

Dips were great.  First time I've ever gotten 5X10!  Kick ass!

DB Swings were a ball buster.  Loved them!  Need heavier DB's for this, but 12 reps is a bitch even with 50's.

Did torture twists, which I hadn't done in a long time.  They felt really good.  I forgot what a good ab workout they are.  Rear delts were great.  I've never done 20 on the activation set before.  Ended the WO with some hammer curls accross the chest.  This doesn't kill my left elbow like regular curls do.

Nutrition:
I weighed 177.2 this morning. I think it's become pretty clear I'm not getting below 163 anytime soon.  I need to lean out a bit, but right now, there's no way I can cut hard on this WO routine.  Nor should I.  It would be completely counterproductive.  In fact, I should be eating more than I am as I'm still below maintenance.  I'll keep an eye on weight/BF, but I'm definitely growing and getting stronger.
Good nutrition day.  Clean, but upped the calories a bit.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	218	196	34	1,966
	Calories	872	784	304	1,959
	Percent	45%	40%	16%	100%

Mon 10/8 - Full Body SD Hyp

Workout:
I worked out at the larger Sprint gym today. 

Group1
A1(185#SmithBench)5X5
A2(100#BentOverRows)4X10
B (170#LegPress)4X10
21mins

Group2
A1(Pullups)5X5
A2(Dips)5X10 (10,10,10,8,7)
B(110#Deads)4X12
19mins

Add-ons
(35#Crunch)20/+6,6,6,6,6 (6)
(LyingLegRaise)12/+4,4,4,4 (5)
(50#RDelt)14/+4,4,3,3,3 (6)
12mins

52 mins
Chest: 10
Back: 9
Legs: 8
Shoulders: 6
Abs: 11
Total: 33 sets (not including abs)

Bench was good. 5X5 was decent weight but should bump it up by 5-10#'s next heavy WO.  Did bent over rows with a barbell and it was better than with DB's.  This took a good amount of effort.  Leg press felt a lot heavier than 170#s. It was a different machine than what I did 255X4X10 on last week.  So, either my legs aren't recovered, the machine is just different, or most likely some of both.

Pullups were good, but I didn't quite get the last rep up.  Bent rows definitely impact this, but did them nice and controlled.  Dips were good, but hard.  Hope to be able to get 5X10 w/in a few weeks.  Didn't get the last rep all the way up.  Deadlifts with barbell were good.  A little too light, but 110#s is the heaviest barbell at the large Sprint gym.

Abs were good.  Lying leg raises were really tough after weighted crunches.  Rear delts were OK.  New machine that was a little weird.

Overall a really good WO.  Dumbbels go to 75#s at the big Sprint gym, so I'll have to remember that for bench.  I may need to consider hitting legs every other WO instead of 5Xweek.  This might actually work out well.  I could do legs 2-3 times a week and the other 2-3 times hit 2-3 different add-ons.

Nutrition:
Whoa! I weighed 185.0 this morning.  Guess I over did it this weekend.  Good nutrition today.  About exactly what I wanted to hit.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	201	164	30	1,716
	Calories	803	657	270	1,730
	Percent	46%	38%	16%	100%

 

Sun 10/7 - Week Recap

Week ending Sunday 10/7/12

Took a much needed day off today.  5 WO's, 3 doubles, 0 runs.  Started a new workout this week.  I did the Stripped Down Hypertrophy workout 5 times this week (M,T,W,F,Sa).  The workout is basically 6 movements.
1. A horizontal push (e.g. bench press)
2. Horizontal pull (row)
3. Vertical push (dips, military)
4. Vertical pull (pullups)
5. Quad dominant (squats, leg press)
6. Glute/Ham dominant (dead lift, DB swings)

It's a GREAT WO and I was planning on easing into it with 3X this week, 4X next and then 5X.  I was feeling good and my legs weren't as trashed as I thought they'd be, so I went ahead and did it 5X this first week.  I hope to keep that going.  I kept legs fairly light and most movements were in the 10 rep range.  I'll keep around the 10 rep range again this week, then move to ~8reps for two weeks.  Unfortunately, the number of reps will mainly be determined by the weights and equipment available, so I'll have to do the best I can with loading (weight) in regards to progression.

Nutrition was pretty good this week until the weekend.  I ate more during the week than my normal "cut" because of the workload of these WO's and was still getting leaner.  This weekend I kept protein up, but ate a lot of carbs and sugar.  Weight will be interesting tomorrow morning and will largely determine what diet looks like this coming week.  :)

Sat 10/6 - Full Body - SD Hypertrophy

Cardio:

• 50 min walk after dinner and Mom's b'day cake.  Only planned to get out for ~15 mins to stretch my legs and move around a little bit, but ended up walking over to Tara's and back.

Workout:
Worked out at Ironbound Gym in Williamsburg this morning.  This is my favorite gym.  Good equipment, well laid out, plenty of room, a couple of squat racks that can also be used for pullups, etc.  This capped off my 5th (and final) full body SD Hypertrophy WO of the week.  They've been tough, but feeling great.  Legs feel good, and I can tell that's making a difference overall.
Group1
A1(65#DBBench)6X6 (6)
A2(T-BarRow)70#X5,80#X5,90#X5X3 (5)
B(LegPress)4platesX4 (4)
23mins

Group2
A1(Pullups)5X5 (5)
A2(Dips)10,10,10,8,8 (5)
B(RDL)90#X10, 135#X12, 185#X6X3 (4)
21mins

Add-ons
(15#DBRearDelt)15/+5,5,5,5,5 (6)
(35#Crunch)17/+7,5,5,5,5 (6)
(55#DBSwing)10,10 (2)
(LyingLegRaise)13/+5,5,5,5 (5)
16mins

60mins
Chest: 11
Back: 10
Legs:10
Shoulders: 6
Abs: 11
Total: 48 sets

Great WO!  A little long, but mainly due to the add-ons.

Bench was really good with 65# DB's.  Maybe I should have done 70#'s and done less reps (5X5)?  T-Bar row was good, but this was heavy for me.  Love the T-Bar.  For leg press I warmed up with 1 plate on each side, then did 45# plates on each side of the sled.  This was a pretty good weight for sets of 10.  I don't think my legs are quite ready to go "heavy" yet.  Need some more break-in time.

Pullups were good.  I could tell back was a bit worked from T-Bar rows, but got 5X5 and did them all nice and controlled, slow on the negatives on the last hard reps.  Dips were good.  Had to really work for the 8's on the last 2 sets.  Dead lifts were good.  I don't have barbells at the Sprint gym, so this was my first real try at heavier Romanian Dead Lifts (RDL). 185#'s was a good "heavy" weight for me at this point for 6 reps a set.  They were "hard", but not killer.  On the last set, my grip was giving out before my body.  If I plan to go heavier, it's going to take time to work into and grip strength will have to improve markedly. 

I added on rear delts for should health and then did some abs.  Not sure why I did the DB swings other than I like them and they are exhausting.  A good cap to a workout.

I'm liking this hypertrophy program.  It'll be interesting to see if I progress on it and how I work in progression with weights given my gym situation.  That makes it difficult.  I may try working the progression thusly: 2 weeks of ~10 reps, then 2 weeks of ~8, 2 of ~6, 1-2 of ~4, then de-load.

Nutrition:
Not sure.  Tried to make sure protein was high.  Ate b'day cake/yogurt, bowls of cereal, etc.  Weight will definitely be up.

I'm going to take Sunday completely off.  I'm sure my body can use a break after this week.  Back at it on Monday for both WO's and nutrition!  Looking forward to the WO's again this week.  That's a good sign after this week.

Fri 10/5 - Full Body - SD Hypertrophy

Cardio:

• 45 min walk after dinner with Mom. Pitch dark at 7:30 already?

Workout:

Group1

A1(50#Bench)12,12,12,10

A2(50#DBBentOverRow)10,10,10,10

B(255#LegPress)10,10,10,12

20mins

Group2

A1(Pullups)5x5

A2(Dips)10,10,9,7,7

B(50#DBRDL)12,12,12,12

17mins

Add-ons:

(RearDelt)12/+4,4,4,4

3mins

40mins total

Chest: 9

Back:9

Legs: 8

Shoulders: 5

Total: 31

Bench was really good. Thought after a day off I'd get 4x12. Last rep (10th) was definitely stop time. 

Bent rows were good, but these take a decent amount out of me.

255#s was good for 4x10 today. Had to work pretty darn head last two sets. Legs not recovered yet, nor used to this much work yet! These had me huffing pretty hard & I felt them the rest of the WO.

Pullups were good, but 5x5 was plenty. Bent over rows before these makes them tougher. Barely got last rep up. Did all these controlled. Full down, full up. 

Pullups/dip combo kicked my ass today. Still feeling leg press. 

I was considering skipping deads, but did them and felt good about them. 

WO was done, but wanted to do rear delts for shoulder health.

Really good WO. 5 of these WO's a week is going to be brutal. I'd better see results. 

Nutrition:

Kept protein high today.  Clean diet all day, then hammered the carbs tonight. Sweet frog & about 6 bowls of cereal. I had very few carbs before that due to travel & only had protein with me. 

Up tomorrow is last SD WO of the week. So much for the plan to ramp it u slowly :)

Thu 10/4 - Cardio

Cardio:

• 56 min walk before work.  I'm shocked how good my legs feel.  Really.  Just a touch of tightness in the hamstrings, but feeling good.  Perhaps working them on consecutive days was good and kept DOMS at bay?

I felt antsy all day and was itching to work out again, though my right shoulder really needs a day off.  I did sneak down to the gym around 3PM and just did 2 sets of DB Bench and 2 sets of Rev Grip Pulldowns just to get some blood flowing and scratch the itch.

Nutrition:
Good nutrition day.  Calories (carbs) a tad lower today because I didn't work out.  Kept protein high.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	215	156	29	1,744
	Calories	859	623	262	1,744
	Percent	49%	36%	15%	100%

Wed 10/3 - Fully Body - SD Hypertrophy

Cardio:

• 42 min evening walk after work.  Not as much because I felt I needed to do cardio today, but to stretch the legs and get some blood flowing after doing legs 3 days in a row.

Workout:
 Third full body stripped down hypertrophy WO in as many days.  My right shoulder, which wasn't the problem one, is sore today.  Made sure I did a good warmup and took it slow with more rest in group 1 today.
Group1
A1(50#DBBench)12,12,11,10
A2(120#SeatRow)4X10
B(LegPress)240X12, 255X10X3
23mins

Group2
A1(180#RevGripPull)8,6,6,5
A2(Dips)10,10,10,8
B(50#DBDeadLift)4X12
16mins

Ad-on
(70#RearDelt)13/+4,4,4,4 +(40#X11)
(LyingLegRaise)25/+6,6,6,6
9mins

48mins total
Chest: 8 (83)
Back: 8 (65)
Shoulders: 6 (29)
Legs: 8 (90)
Abs: 5
Total: 30 sets, 267 reps

I was planning on taking it easy today because of my left elbow and right shoulder, but warmed up well and felt pretty good.  Since this was my 3rd day in a row of this WO, I did take it a little easier by not going heavy, so I didn't do any 5X5.  The closest thing to that was pulldowns.  Everything else was pretty much 4X10.

Bench was really good.  Nice and controlled.  I did seated rows today, but used an underhand grip pulling to belly button.  This didn't hurt my elbow like the v-bar close grip does.

Legs felt heavy today and 255#'s was enough to make me work a bit for 10 reps.  Still not going heavy, but I could tell legs will welcome a day off tomorrow.

Pulldowns felt real heavy for 180#'s.  My back wants a day off too I think :).  Dips were good.

Deadlifts felt really good.  I did these instead of DB Swings because I think that might have been hard on my right shoulder.  Really like both these exercises (deads & swings), but swings are definitely more exhausting with same weight.

Workout done as written, and I wasn't about to do military again with shoulder, but did want to do rear delts to keep impingement at bay.  Did leg raises and called it a day.

Really good WO again.  I thought I'd be feeling the effects of the prior 2 days, but other than my shoulder, I'm feeling great. Energy level was good.  As noted above, I didn't do any real heavy sets because I don't want to go overboard as I "ease" into this routine.  Very happy to get 3 days in a row in, now a day off and then plan is to do the routine as written (with heavy reps) on Friday and Saturday.  So much for easing into this protocol with only 3-4 days this week (assuming things go as planned).  Going to up the calories again today.

Nutrition:
I weighed 172.0 this morning.  I upped calories again today slightly, but added in the walk so probably cancelled that and was still under maintenance.  Plan was to cut, but do I keep upping calories slightly and try to grow?  Dammit! I've got to quit waffling on this.  Regardless, I can't cut too hard and do these WO's.  Even with increased calories, the extra WO's and intensity will cover that increase.  I'll be interested to see what the scale says tomorrow morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	220	206	36	1,992
	Calories	880	824	321	2,025
	Percent	43%	41%	16%	100%