Workout: (Fitness First)
(HackSquat)6PLx10,8PLx10,10,10,10 V. Good
(225#SLDL)8,8,8,10
(LegPress)6PLx10,10,12,12
(65#IsoInc)10,10,10,8
(180#Crunch)10,8,8
(KneeCrunch)3x12
(130#TriPushDn)15/+5,5,5
48mins + 15 w/u + 5 c/d = 68mins total
I wanted to do BB squats today, but left knee has been bothering me and wasn't right during warmup w/ just the bar, so I did hack squats. My back has also been really tight the last 2 days. I warmed up with 4plates, then did a set w/ 6plates and thought maybe I'd stay there. I ended up doing 4 good sets w/ 8plates w/ short rests. 8mins for 5 sets, then rested and setup for SLDL/leg press took 4mins.(12mins)
I had heavy deadlift written in, but during my warmup set I couldn't drive with my left leg because of my knee, so I swapped out for SLDL. These were good though and combined with leg press this was brutal as usual.(18/30mins)
The gym was crowded and both leg curl and rear delt machines were taken, so I did some iso incline. I just wanted to get a little chest work in and 4 sets ended up probably being overkill.(8/38mins). I bumped weight back up to 180#s on cable crunches and combo'd them with knee crunches again. Still loving this combo. Invariably, knee crunches start off really easy and I don't think they're doing anything. By the 2nd set, they are a lot of work.(7/45mins). Finished up with a myo-rep set of tri-pushdowns.(3/48mins)
Nutrition:
I weighed 178.4 this morning after a 3K-cal day yesterday. Ate a big sushi meal after my WO today.
Saturday, June 29, 2013
Friday, June 28, 2013
Fri 6/28 - GBR Upper
Thu 6/27: Walked 30 mins before work.
Nutrition: I weighed 179.8.
Fri 6/28:
Workout: Fitness First
(155#Incline)4x8 Great
(100#SeatRow)4x6 V. good
(40#IncFly)3x10
(100#T-bar)3x10 Great
(Pullups)3x8
(25#LatDelt)3x10
(40#Dips)3x8 V. good
(40#Curl)2x10
(30#HCurl)2x12
(150#TriPushDn)2x10
(TortureTwist)24/+8,8,8
48 mins + 17 w/u + 11 c/d = 76 mins total
Shoulders (especially the R one) have been bothering me a lot. I warmed them up at home and then some more at the gym before starting. I think this helped.
I stuck w/ BB incline today and bumped the weight. These felt great and 4x8 was the perfect volume and intensity that I wanted today. I bumped up seated rows and they were really good. Normally when I go heavy on these, I don't "feel" it quite as much, but today I definitely did.(14mins)
I decided to do incline fly's as my 2nd chest movement instead of bb bench or lighter DB incline. These felt really good. T-bar was great today. I bumped up the weight for higher reps and kept strict form. Really good combo.(10/24mins)
Since my shoulders have been giving me fits, I decided not to do OHP today and did lateral delts (which need work anyway) with pullups. Pullups were really strict and above the bar.(8/32mins)
Weighted dips were really good and I used the same DB's for curls. I only did 2 sets of curls and then did 2 sets of hammer curls w/ 2 sets of tri pushdowns.(13/45mins). Finished up with some torture twists for core and called it a day.(3/48mins)
Great upper WO. Shoulders held up well and I'm really liking barbell incline again. It hasn't bothered my elbows the last 2 times I did it. I should probably alternate with DB's though before things start hurting again.
Nutrition:
I weighed 178.8 this morning. A tad lighter than I wanted to be, but w/in target. Going to eat a lot today and try to keep weight between this and 180 for tomorrow.
Nutrition: I weighed 179.8.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 240 | 168 | 36 | 1,952 |
| Calories | 962 | 674 | 324 | 1,960 | |
| Percent | 49% | 34% | 17% | ` |
Fri 6/28:
Workout: Fitness First
(155#Incline)4x8 Great
(100#SeatRow)4x6 V. good
(40#IncFly)3x10
(100#T-bar)3x10 Great
(Pullups)3x8
(25#LatDelt)3x10
(40#Dips)3x8 V. good
(40#Curl)2x10
(30#HCurl)2x12
(150#TriPushDn)2x10
(TortureTwist)24/+8,8,8
48 mins + 17 w/u + 11 c/d = 76 mins total
Shoulders (especially the R one) have been bothering me a lot. I warmed them up at home and then some more at the gym before starting. I think this helped.
I stuck w/ BB incline today and bumped the weight. These felt great and 4x8 was the perfect volume and intensity that I wanted today. I bumped up seated rows and they were really good. Normally when I go heavy on these, I don't "feel" it quite as much, but today I definitely did.(14mins)
I decided to do incline fly's as my 2nd chest movement instead of bb bench or lighter DB incline. These felt really good. T-bar was great today. I bumped up the weight for higher reps and kept strict form. Really good combo.(10/24mins)
Since my shoulders have been giving me fits, I decided not to do OHP today and did lateral delts (which need work anyway) with pullups. Pullups were really strict and above the bar.(8/32mins)
Weighted dips were really good and I used the same DB's for curls. I only did 2 sets of curls and then did 2 sets of hammer curls w/ 2 sets of tri pushdowns.(13/45mins). Finished up with some torture twists for core and called it a day.(3/48mins)
Great upper WO. Shoulders held up well and I'm really liking barbell incline again. It hasn't bothered my elbows the last 2 times I did it. I should probably alternate with DB's though before things start hurting again.
Nutrition:
I weighed 178.8 this morning. A tad lighter than I wanted to be, but w/in target. Going to eat a lot today and try to keep weight between this and 180 for tomorrow.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 254 | 374 | 55 | 2,992 |
| Calories | 1018 | 1496 | 491 | 3,004 | |
| Percent | 34% | 50% | 16% | ` |
Wednesday, June 26, 2013
Wed 6/26 - SD FB Hypertrophy
Workout: (Fitness First)
Group1
(HackSquat)6PLx10,8PLx4x10 Awesome!
(135#Incline)4x10 Great
(115#T-bar)4x10 Heavy
25mins
Group2
(225#SLDL)4x10 Great
(95#OHP)10,10,10,8
(Pullups)4x7
23/48mins
Add-ons
(20#LatDelt)10/+5,5,5,5
51 + 17 w/u + 12 c/d = 80mins total
My back was really tight this morning, so I spent some time stretching at home before going to the gym. I wrote down leg press for my 1st exercise (wimping out), but after I warmed up I decided to go ahead and do hack squats. Glad I did.
Group1: Hack squats were really good and I did the 5 sets in 8 minutes. Brutal. I had to rest 4 minutes before moving on to incline/rows though.. Incline was really good and happy I did barbell. 4x10 was great. Had to work hard, but not too grindy. T-bar felt really heavy by the last 2 sets.(13/25mins).
Group2: High rep SLDL was great. Grip was becoming a bit of an issue on the last set and forearms were on fire.(11/36mins). I decided to do higher rep OHP again. Was hoping for 4x10. Didn't quite get it, worked hard, felt good. Pullups were just "there".(12/48mins).
Add-ons: I wrote in dips or bench and lat delts for add-ons. I scrapped dips/bench. I was really freaking beat and wouldn't have gotten much out of them. I went ahead and did a myo-rep set of lateral delts (they need work).(3/51mins).
Great full body WO. This is my hardest, yet favortie workout of each week. Time to eat!
Nutrition:
I weighed 179.4 this morning. Despite being pretty high, I'm feeling (and looking?) pretty lean. Abs are still showing nicely even at this weight. Ate a lot today (hopefully a bit above maintenance), but clean.
Group1
(HackSquat)6PLx10,8PLx4x10 Awesome!
(135#Incline)4x10 Great
(115#T-bar)4x10 Heavy
25mins
Group2
(225#SLDL)4x10 Great
(95#OHP)10,10,10,8
(Pullups)4x7
23/48mins
Add-ons
(20#LatDelt)10/+5,5,5,5
51 + 17 w/u + 12 c/d = 80mins total
My back was really tight this morning, so I spent some time stretching at home before going to the gym. I wrote down leg press for my 1st exercise (wimping out), but after I warmed up I decided to go ahead and do hack squats. Glad I did.
Group1: Hack squats were really good and I did the 5 sets in 8 minutes. Brutal. I had to rest 4 minutes before moving on to incline/rows though.. Incline was really good and happy I did barbell. 4x10 was great. Had to work hard, but not too grindy. T-bar felt really heavy by the last 2 sets.(13/25mins).
Group2: High rep SLDL was great. Grip was becoming a bit of an issue on the last set and forearms were on fire.(11/36mins). I decided to do higher rep OHP again. Was hoping for 4x10. Didn't quite get it, worked hard, felt good. Pullups were just "there".(12/48mins).
Add-ons: I wrote in dips or bench and lat delts for add-ons. I scrapped dips/bench. I was really freaking beat and wouldn't have gotten much out of them. I went ahead and did a myo-rep set of lateral delts (they need work).(3/51mins).
Great full body WO. This is my hardest, yet favortie workout of each week. Time to eat!
Nutrition:
I weighed 179.4 this morning. Despite being pretty high, I'm feeling (and looking?) pretty lean. Abs are still showing nicely even at this weight. Ate a lot today (hopefully a bit above maintenance), but clean.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 244 | 346 | 54 | 2,813 |
| Calories | 977 | 1386 | 486 | 2,849 | |
| Percent | 34% | 49% | 17% | ` |
Tuesday, June 25, 2013
Tue 6/25 - Rest/Cardio
- Walked 51mins before work.
Nutrition:
I weighed 181.8 this morning. Ate more carbs today than a normal rest day. Hoping it will give me a little more energy tomorrow for a tough full body WO.
Nutrition:
I weighed 181.8 this morning. Ate more carbs today than a normal rest day. Hoping it will give me a little more energy tomorrow for a tough full body WO.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 239 | 172 | 36 | 1,968 |
| Calories | 957 | 689 | 327 | 1,973 | |
| Percent | 48% | 35% | 17% | ` |
Monday, June 24, 2013
Mon 6/24 - GBR Upper
Workout: Fitness First
(80#DBInc)6,6,6,7 V. good
(90#SeatRow)4x8
(145#Bench)12,12,13 Great
(90#T-bar)3x12
(65#IsoShoulder)3x8
(100#IsoRow)3x10+45#x15DS Great
(Dips)15,11,8
(90#RearDelt)10,75#x10,10
(165#Crunch)3x12
(KneeCrunch)3x12 Great abs
51 mins + 13 w/u + 10 c/d = 74 mins total
For whatever reason I wasn't feeling very motivated this morning for this WO, but my mood changed a bit during w/u. The WO I wrote out was higher rep pump stuff, but I figured I'd better take advantage of all the eating I've been doing and try to get a good one in. I wasn't sure how this would go because my shoulders were pretty bad yesterday...probably from kayaking.
Incline was good and I was able to get above the 6 rep mark again (after dropping off for a few WO's). Rows were good.(14mins). I almost did lighter incline next, but stuck w/ plan and did flat bench and added 10#'s from what I've done recently. I still got the same reps and this felt awesome. T-bar was also very good and I've got to bump the weight up for these higher rep sessions. Good sign.(11/25mins).
Since shoulders were bothering me, I only did 3 sets of iso shoulder press and it was OK. Iso rows were good. Bumped weight and also did a drop set at the end that was really good.(11/36mins). Dips were good, but I died. Tri's were done. I also had to drop the weight half way through 2nd set of rear delts. My back was done from all the pulling.(8/44mins). I did some abs and the crunch/knee crunch is just a great combo for me.(7/51mins).
Nutrition:
I weighed 183.2 this morning. That's about as heavy as I want to get. I'll eat quite a bit today given heavy workload this morning, but then reign it in the remainder of the week.
(80#DBInc)6,6,6,7 V. good
(90#SeatRow)4x8
(145#Bench)12,12,13 Great
(90#T-bar)3x12
(65#IsoShoulder)3x8
(100#IsoRow)3x10+45#x15DS Great
(Dips)15,11,8
(90#RearDelt)10,75#x10,10
(165#Crunch)3x12
(KneeCrunch)3x12 Great abs
51 mins + 13 w/u + 10 c/d = 74 mins total
For whatever reason I wasn't feeling very motivated this morning for this WO, but my mood changed a bit during w/u. The WO I wrote out was higher rep pump stuff, but I figured I'd better take advantage of all the eating I've been doing and try to get a good one in. I wasn't sure how this would go because my shoulders were pretty bad yesterday...probably from kayaking.
Incline was good and I was able to get above the 6 rep mark again (after dropping off for a few WO's). Rows were good.(14mins). I almost did lighter incline next, but stuck w/ plan and did flat bench and added 10#'s from what I've done recently. I still got the same reps and this felt awesome. T-bar was also very good and I've got to bump the weight up for these higher rep sessions. Good sign.(11/25mins).
Since shoulders were bothering me, I only did 3 sets of iso shoulder press and it was OK. Iso rows were good. Bumped weight and also did a drop set at the end that was really good.(11/36mins). Dips were good, but I died. Tri's were done. I also had to drop the weight half way through 2nd set of rear delts. My back was done from all the pulling.(8/44mins). I did some abs and the crunch/knee crunch is just a great combo for me.(7/51mins).
Nutrition:
I weighed 183.2 this morning. That's about as heavy as I want to get. I'll eat quite a bit today given heavy workload this morning, but then reign it in the remainder of the week.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 226 | 291 | 45 | 2,472 |
| Calories | 904 | 1165 | 408 | 2,476 | |
| Percent | 36% | 47% | 16% | ` |
Sun 6/23 - Kayaking
An absolutely great day testing out the kayaks with Sarah yesterday. The day started off overcast, but the sun came out and it was awesome. We paddled around, went swimming and jumped off a bridge with some people from VaTech. Some pics from my first time using the kayaks:
Saturday, June 22, 2013
Sat 6/22 - GBR Lower
Workout: (Fitness First)
(135#FrontSquat)x10
(HackSquat)6PLx6,10PLx8,8,8,8 Awesome
(DeadLift)275x5,295x5,5,5
(LegPress)6PL 4x10 V. good combo
(75#LegCurl)3x12
(90#RearDelt)3x10
(40#IncFly)12,12,10
(20#LatDelt)3x10
44mins + 15 w/u + 12 c/d = 71mins total
Was planning on doing 6plates for 5x10 on hack squat, but legs were feeling pretty good during warmup (which included a set of 10 front squat) so I did 10-plates 4x8. Very good. Hard work.(12mins).
I started 1st working set for deadlift at 275 and it felt good. 295 got heavy quickly, especially when supersetting w/ leg press. As always, a brutal, but great combo.(16/28mins)
Leg curls and rear delt felt good today. I was considering bumping up the weight on leg/hamstring curls, but it ended up being plenty.(8/36mins).
Workout was done as written here, but I wanted to get a little more work in so I hit incline flys and some lateral delts. I need to fit lateral delt work in more often.(8/44mins)
Great lower and a great end to a very good week of workouts. A much needed day of rest up tomorrow.
Nutrition:
I weighed 180.2 this morning after some serious sushi and sweet frog indulgence last night. Not bad. Going to eat a lot again today and I see some more sushi
in my near future :)
(135#FrontSquat)x10
(HackSquat)6PLx6,10PLx8,8,8,8 Awesome
(DeadLift)275x5,295x5,5,5
(LegPress)6PL 4x10 V. good combo
(75#LegCurl)3x12
(90#RearDelt)3x10
(40#IncFly)12,12,10
(20#LatDelt)3x10
44mins + 15 w/u + 12 c/d = 71mins total
Was planning on doing 6plates for 5x10 on hack squat, but legs were feeling pretty good during warmup (which included a set of 10 front squat) so I did 10-plates 4x8. Very good. Hard work.(12mins).
I started 1st working set for deadlift at 275 and it felt good. 295 got heavy quickly, especially when supersetting w/ leg press. As always, a brutal, but great combo.(16/28mins)
Leg curls and rear delt felt good today. I was considering bumping up the weight on leg/hamstring curls, but it ended up being plenty.(8/36mins).
Workout was done as written here, but I wanted to get a little more work in so I hit incline flys and some lateral delts. I need to fit lateral delt work in more often.(8/44mins)
Great lower and a great end to a very good week of workouts. A much needed day of rest up tomorrow.
Nutrition:
I weighed 180.2 this morning after some serious sushi and sweet frog indulgence last night. Not bad. Going to eat a lot again today and I see some more sushi
in my near future :)
Friday, June 21, 2013
Fri 6/21 - GBR Upper (high reps)
Workout: (Fitness First)
(70#DBIncline)4x10 V. good
(70#SeatRow)4x10
(135#Bench)12,12,13 V. good
(90#T-bar)3x10
(95#OHP)10,9,8
(90##IsoRow)3x10
(150#TriPushDn)12,12,10
(165#Crunch)12,12,10
(KneeCrunch)3x12
(Dips)20/+5,5,5 Great!
47mins + 15 w/u + 14 c/d = 76mins total
I already did 2 fairly heavy WO's this week, so I kept things lighter and higher reps today, but it was still a really good WO w/ some real good work. Not used to doing high reps on everything like this.
DB incline was good. planned on 4x8 and was real pleased with 4x10. Seated rows were good and I really controlled the weight and squeezed at contraction.(14mins). Bench was good and I was glad reps didn't drop over the sets. T-bar was good.(10/24mins).
OHP was harder than I thought. I figured I'd be able to get 3x10, but good work. Iso rows felt good - hadn't done them in a while.(10/34mins). Finished up with tri and ab work.(10/44mins). After I cooled down, I was on my way out when I spotted the dip station. What the hell. Was going to do 2 quick sets of dips. That turned into an awesome myo-rep set. Felt great.(3/47mins).
Great WO! It was a nice change-up to hit a different rep scheme today. I'll have to do this more frequently.
Nutrition:
I weighed 179.2 this morning. This is up a little higher than I wanted, but not bad. I'll eat the rest of today and most of weekend and then reign it back in next week.
(70#DBIncline)4x10 V. good
(70#SeatRow)4x10
(135#Bench)12,12,13 V. good
(90#T-bar)3x10
(95#OHP)10,9,8
(90##IsoRow)3x10
(150#TriPushDn)12,12,10
(165#Crunch)12,12,10
(KneeCrunch)3x12
(Dips)20/+5,5,5 Great!
47mins + 15 w/u + 14 c/d = 76mins total
I already did 2 fairly heavy WO's this week, so I kept things lighter and higher reps today, but it was still a really good WO w/ some real good work. Not used to doing high reps on everything like this.
DB incline was good. planned on 4x8 and was real pleased with 4x10. Seated rows were good and I really controlled the weight and squeezed at contraction.(14mins). Bench was good and I was glad reps didn't drop over the sets. T-bar was good.(10/24mins).
OHP was harder than I thought. I figured I'd be able to get 3x10, but good work. Iso rows felt good - hadn't done them in a while.(10/34mins). Finished up with tri and ab work.(10/44mins). After I cooled down, I was on my way out when I spotted the dip station. What the hell. Was going to do 2 quick sets of dips. That turned into an awesome myo-rep set. Felt great.(3/47mins).
Great WO! It was a nice change-up to hit a different rep scheme today. I'll have to do this more frequently.
Nutrition:
I weighed 179.2 this morning. This is up a little higher than I wanted, but not bad. I'll eat the rest of today and most of weekend and then reign it back in next week.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 238 | 357 | 57 | 2,886 |
| Calories | 951 | 1429 | 516 | 2,895 | |
| Percent | 33% | 49% | 18% | ` |
Thursday, June 20, 2013
Thu 6/20 - Cardio
Cardio:
- I walked 53 mins before work. I'd like to be running, but feet are a mess even w/o it. They've been really bothering me lately and always feel like the bottoms of them are on fire. I'd better start working on rehab for that again.
Nutrition:
I weighed 178.4 this morning. Exactly where I wanted to be this morning (+.2 lbs) after heavy WO yesterday and lot's of quality eating. I tend to be down at least 2 pounds after the FB workouts and need to make sure I eat enough after those WO's. Pretty much on target today.
- I walked 53 mins before work. I'd like to be running, but feet are a mess even w/o it. They've been really bothering me lately and always feel like the bottoms of them are on fire. I'd better start working on rehab for that again.
Nutrition:
I weighed 178.4 this morning. Exactly where I wanted to be this morning (+.2 lbs) after heavy WO yesterday and lot's of quality eating. I tend to be down at least 2 pounds after the FB workouts and need to make sure I eat enough after those WO's. Pretty much on target today.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 264 | 174 | 32 | 2,028 |
| Calories | 1055 | 697 | 289 | 2,041 | |
| Percent | 52% | 34% | 14% | ` |
Wednesday, June 19, 2013
Wed 6/19 - FB SD Hypertrophy
Workout: (Fitness First)
Group1
(HackSquat)6PLx10,8PLx10,10,10,10 Great
(80#DBInc)6,6,6,6'
(135#T-bar)4x7 V. good
26mins
Group2
(255#SLDL)4x8
(115#OHP)5,5,5,7 Great
(Pullups)9,8,8,8
23/49mins
Add-ons
(135#BBBench)12,10,8 Short rests
5/54mins
54mins + 16 w/u + 12 c/d = 82mins
Great hack squat again today. I do these w/ short rest and damn they take a lot out of me.(10mins). DB incline was feeling really good the first couple of sets and I thought I might even be able to rep out the last set. NOT! I hit a wall and failed on the last rep. T-bar was really good.(16/26mins).
Normally I do deadlift in this WO, but I did SLDL today and it was good.(11/37mins). OHP was really good today and I was happy w/ 7 reps on the last set. The first set of pullups felt super easy. Hit a wall here too and sets of 8 got hard.(12/49mins).
I finished up with some extra chest work with barbell bench for short rests. Maybe too short. Reps dropped dramatically and I was SO close to getting stuck on the last rep. I got JUST got the left side racked and then really struggled getting the right side up. Close call!(5/54mins).
Brutal WO today. Really drained. I need to eat more the day before these WO's.
Nutrition:
I weighed 178.2 this morning. Today will be at or above maintenance to recover from WO today. Good nutrition day. Cals should have probably been a couple hundred higher.
Group1
(HackSquat)6PLx10,8PLx10,10,10,10 Great
(80#DBInc)6,6,6,6'
(135#T-bar)4x7 V. good
26mins
Group2
(255#SLDL)4x8
(115#OHP)5,5,5,7 Great
(Pullups)9,8,8,8
23/49mins
Add-ons
(135#BBBench)12,10,8 Short rests
5/54mins
54mins + 16 w/u + 12 c/d = 82mins
Great hack squat again today. I do these w/ short rest and damn they take a lot out of me.(10mins). DB incline was feeling really good the first couple of sets and I thought I might even be able to rep out the last set. NOT! I hit a wall and failed on the last rep. T-bar was really good.(16/26mins).
Normally I do deadlift in this WO, but I did SLDL today and it was good.(11/37mins). OHP was really good today and I was happy w/ 7 reps on the last set. The first set of pullups felt super easy. Hit a wall here too and sets of 8 got hard.(12/49mins).
I finished up with some extra chest work with barbell bench for short rests. Maybe too short. Reps dropped dramatically and I was SO close to getting stuck on the last rep. I got JUST got the left side racked and then really struggled getting the right side up. Close call!(5/54mins).
Brutal WO today. Really drained. I need to eat more the day before these WO's.
Nutrition:
I weighed 178.2 this morning. Today will be at or above maintenance to recover from WO today. Good nutrition day. Cals should have probably been a couple hundred higher.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 231 | 313 | 46 | 2,579 |
| Calories | 923 | 1250 | 414 | 2,588 | |
| Percent | 36% | 48% | 16% | ` |
Tuesday, June 18, 2013
Tue 6/18 - Cardio
Cardio:
- Walked 47 mins before work
- Sarah and I walked 25 mins after work - not really cardio, but it was a nice walk :)
Nutrition:
I weighed 180.2 this morning. Down 1.4 from yesterday after eating a LOT (but clean) yesterday. Good nutrition day today.
- Walked 47 mins before work
- Sarah and I walked 25 mins after work - not really cardio, but it was a nice walk :)
Nutrition:
I weighed 180.2 this morning. Down 1.4 from yesterday after eating a LOT (but clean) yesterday. Good nutrition day today.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 242 | 127 | 35 | 1,799 |
| Calories | 970 | 509 | 313 | 1,791 | |
| Percent | 54% | 28% | 17% | ` |
Monday, June 17, 2013
Mon 6/17 - GBR Upper
Workout: Fitness First
(80#DBInc)4x6 Good
(90#SeatRow)4x8
(60#DBInc)3x10
(Pullups)3x7
(65#IsoShoulder)4x8
(90#T-bar)4x10 Great
(40#Dips)3x8 Great
(40#Curl)3x10
(90#RearDelt)12/+4,4,4
46 mins + 15 w/u + 10 c/d = 71 mins total
Incline was good, heavy, but not quite as heavy as Friday. Hard to believe I was doing more reps w/ 85# DB's a couple weeks ago. WTF? Seated rows were good.(14mins). Lighter incline was really good and pullups were OK.(11/25mins).
Iso shoulder was OK and t-bar was really good. I should start w/ heavy t-bar next upper WO and then do lighter seated rows.(13/28mins). I did weighted dips today and they were great. Used same weight for dips and curls.(8/46mins). Cooled down on the TM a bit and did a myo rep set of rear delts.
Nutrition:
I weighed 181.6 this morning. Not too bad after a 3-day weekend in PA w/ rehearsal dinner, wedding and lots of good food. Also had father's day sushi dinner w/ Sarah and her family on Sunday evening. Capped it off w/ a pint of icecream and 3 huge oatmeal raisin cookies. I thought I'd be heavier :)
Good post-WO nutrition today:
(80#DBInc)4x6 Good
(90#SeatRow)4x8
(60#DBInc)3x10
(Pullups)3x7
(65#IsoShoulder)4x8
(90#T-bar)4x10 Great
(40#Dips)3x8 Great
(40#Curl)3x10
(90#RearDelt)12/+4,4,4
46 mins + 15 w/u + 10 c/d = 71 mins total
Incline was good, heavy, but not quite as heavy as Friday. Hard to believe I was doing more reps w/ 85# DB's a couple weeks ago. WTF? Seated rows were good.(14mins). Lighter incline was really good and pullups were OK.(11/25mins).
Iso shoulder was OK and t-bar was really good. I should start w/ heavy t-bar next upper WO and then do lighter seated rows.(13/28mins). I did weighted dips today and they were great. Used same weight for dips and curls.(8/46mins). Cooled down on the TM a bit and did a myo rep set of rear delts.
Nutrition:
I weighed 181.6 this morning. Not too bad after a 3-day weekend in PA w/ rehearsal dinner, wedding and lots of good food. Also had father's day sushi dinner w/ Sarah and her family on Sunday evening. Capped it off w/ a pint of icecream and 3 huge oatmeal raisin cookies. I thought I'd be heavier :)
Good post-WO nutrition today:
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 229 | 324 | 52 | 2,694 |
| Calories | 916 | 1297 | 469 | 2,682 | |
| Percent | 34% | 48% | 17% | ` |
Fri 6/14 - GBR Upper
Workout: Fitness First
(80#DBInc)6,6,6,6
(100#SeatRow)4x8
(60#DBInc)3x10
(Pullups)3x8
(65#IsoShoulder)9,9,8
(90#T-bar)4x10 Great
(Dips)13,14,14 Great
(40#Curl)2x10
(30#HCurl)2x12
(165#CableCrunch)3x12
(KneeCrunch)3x12 Great abs
(90#RearDelt)15/+5,5,5
(90#ChestFly)25/+6,6,6
63 mins + 12 w/u + 0 c/d = 75 mins total
Wanted a good WO before getting on the road to PA w/ Sarah for Addie's wedding. Had a good one! Incline was heavy, but good. Seated rows felt heavy, then I realized there was an additional 10# plate on the stack!(15mins).
Light incline was good and pullups were OK.(10/25mins). Iso shoulder bothered my R shoulder a bit, so stopped at 3 sets. T-bar was really good.(11/36mins). Dips were great today and really pushed the last 2 sets. Curls were good as well.(11/47mins).
Core work was awesome today, and I'm loving the heavy crunch/knee crunch superset combo.(9/56mins). I was done w/ WO here, but decided to hit some rear delts and once I finished that, I did a myo rep set of chest fly.(7/63).
Nutrition:
I weighed 176.4 this morning. Going to be a lot of eating this weekend in PA.
(80#DBInc)6,6,6,6
(100#SeatRow)4x8
(60#DBInc)3x10
(Pullups)3x8
(65#IsoShoulder)9,9,8
(90#T-bar)4x10 Great
(Dips)13,14,14 Great
(40#Curl)2x10
(30#HCurl)2x12
(165#CableCrunch)3x12
(KneeCrunch)3x12 Great abs
(90#RearDelt)15/+5,5,5
(90#ChestFly)25/+6,6,6
63 mins + 12 w/u + 0 c/d = 75 mins total
Wanted a good WO before getting on the road to PA w/ Sarah for Addie's wedding. Had a good one! Incline was heavy, but good. Seated rows felt heavy, then I realized there was an additional 10# plate on the stack!(15mins).
Light incline was good and pullups were OK.(10/25mins). Iso shoulder bothered my R shoulder a bit, so stopped at 3 sets. T-bar was really good.(11/36mins). Dips were great today and really pushed the last 2 sets. Curls were good as well.(11/47mins).
Core work was awesome today, and I'm loving the heavy crunch/knee crunch superset combo.(9/56mins). I was done w/ WO here, but decided to hit some rear delts and once I finished that, I did a myo rep set of chest fly.(7/63).
Nutrition:
I weighed 176.4 this morning. Going to be a lot of eating this weekend in PA.
Wednesday, June 12, 2013
Wed 6/12 - FB SD Hyp
Workout: (Fitness First)
Group1
(HackSquat)6PLx10,8PLx10,10,10,10 Awesome!
(80#DBInc)6,6,5,6 Not good
(90#SeatRow)4x8 Great
26mins
Group2
(DeadLift)255x5,275x5,5,295x5,5 Great
(115#OHP)4x5 Good
(90#T-bar)4x10 V. good
23/49mins
Add-ons
(60#DBInc)12,10,10 V. good
(50#HammerCurl)2x8,30#x12
(T-Twist)30/+10,10,10 V. good
14/63mins
63mins + 15 w/u + 8 c/d = 86mins
My legs weren't feeling very good last night or this morning, so I wrote out 2 WO's this morning and figured I'd decide which one to do dependent on how I felt after warming up. My legs felt good on the TM and some light squats so I decided on the FB SD Hypertrophy WO.
Hack squats were great! Didn't go real heavy, but 8platesx10 reps was awesome work. I took fairly short rests between sets, but had to take a couple mins after these before moving on to Inc/Row's.(11mins). I warmed up on incline w/ 60's and they didn't feel as light as they normally do. 80# DB's felt really heavy today and I couldn't even get 6 reps on the 3rd set. I took some extra rest before the last set and got 6. Seated rows were great today and I got higher reps and really felt my back working. When Inc flet so heavy I thought maybe hack squats had just taken a lot out of me, but rows were really good, so don't think it was that.(15/26mins)
I started at 255#'s on deadlift and planned to do a couple sets there and move up. It felt really light, so I jumped up to 275#'s and then again to 295#'s. These were really good.(12/38mins). I hadn't done OHP in a while so figured I'd better work it back in. It was pretty good. T-bar for higher reps was great. (11/49mins).
I had dips written in, but since I was a little disappointed in incline, I went back to it for some extra chest work w/ 60#DB's. These were really good. I combo'd it with heavy hammer curls for 2 sets and 1 lighter set.(10/59mins). Finished off with some torture twist ab work that were great.(4/63mins).
Great FB WO, and I'm glad my legs turned around and I was able to get this in today. DB incline kinda sucked, but several other movements were really great. Weird. I won't be able to work out this weekend, so just another GBR Upper on Friday before getting on the road.
Nutrition:
I weighed 177.4 this morning. Today will be at or above maintenance to recover from WO today.
Now that's a good healthy amount of eating. I may have been a little better served by swapping some protein for more carbs, but very good day and about exactly where I wanted to be calorie-wise.
Group1
(HackSquat)6PLx10,8PLx10,10,10,10 Awesome!
(80#DBInc)6,6,5,6 Not good
(90#SeatRow)4x8 Great
26mins
Group2
(DeadLift)255x5,275x5,5,295x5,5 Great
(115#OHP)4x5 Good
(90#T-bar)4x10 V. good
23/49mins
Add-ons
(60#DBInc)12,10,10 V. good
(50#HammerCurl)2x8,30#x12
(T-Twist)30/+10,10,10 V. good
14/63mins
63mins + 15 w/u + 8 c/d = 86mins
My legs weren't feeling very good last night or this morning, so I wrote out 2 WO's this morning and figured I'd decide which one to do dependent on how I felt after warming up. My legs felt good on the TM and some light squats so I decided on the FB SD Hypertrophy WO.
Hack squats were great! Didn't go real heavy, but 8platesx10 reps was awesome work. I took fairly short rests between sets, but had to take a couple mins after these before moving on to Inc/Row's.(11mins). I warmed up on incline w/ 60's and they didn't feel as light as they normally do. 80# DB's felt really heavy today and I couldn't even get 6 reps on the 3rd set. I took some extra rest before the last set and got 6. Seated rows were great today and I got higher reps and really felt my back working. When Inc flet so heavy I thought maybe hack squats had just taken a lot out of me, but rows were really good, so don't think it was that.(15/26mins)
I started at 255#'s on deadlift and planned to do a couple sets there and move up. It felt really light, so I jumped up to 275#'s and then again to 295#'s. These were really good.(12/38mins). I hadn't done OHP in a while so figured I'd better work it back in. It was pretty good. T-bar for higher reps was great. (11/49mins).
I had dips written in, but since I was a little disappointed in incline, I went back to it for some extra chest work w/ 60#DB's. These were really good. I combo'd it with heavy hammer curls for 2 sets and 1 lighter set.(10/59mins). Finished off with some torture twist ab work that were great.(4/63mins).
Great FB WO, and I'm glad my legs turned around and I was able to get this in today. DB incline kinda sucked, but several other movements were really great. Weird. I won't be able to work out this weekend, so just another GBR Upper on Friday before getting on the road.
Nutrition:
I weighed 177.4 this morning. Today will be at or above maintenance to recover from WO today.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 259 | 313 | 48 | 2,705 |
| Calories | 1035 | 1253 | 431 | 2,718 | |
| Percent | 38% | 46% | 16% | ` |
Tuesday, June 11, 2013
Tue 6/11 - Cardio
Cardio:
- Walked for 63 mins fasted before work. Beautiful morning.
Nutrition:
I weighed 178.6 this morning. +.2 from yesterday. About exactly what I wanted (wanted to eat enough yesterday to recover from heavy WO). Today will be PSMF.
- Walked for 63 mins fasted before work. Beautiful morning.
Nutrition:
I weighed 178.6 this morning. +.2 from yesterday. About exactly what I wanted (wanted to eat enough yesterday to recover from heavy WO). Today will be PSMF.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 251 | 73 | 32 | 1,588 |
| Calories | 1005 | 291 | 284 | 1,579 | |
| Percent | 64% | 18% | 18% | ` |
Monday, June 10, 2013
Mon 6/10 - GBR Upper
Workout: Fitness First
(155#BBInc)6,6,6,9 Great
(90#SeatRow)7,7,7,10 V. good
(60#DBIncline)12,11,10 Good
(Pullups)3x9
(65#IsoShoulder)4x8
(90#IsoRow)4x10 Great
(Dips)3x13 Great
(45#Curl)2x8
(30#HCurl)2x12
51 mins + 15 w/u + 9 c/d = 75 mins total
I did barbell incline again today and it was good. I asked for a spot on the last set because I wanted to push the reps. Very good, but this means I need to go heavier for 4x6. Seated rows were good and I also pushed the reps on last set. Very good combo today.(14mins)
DB incline was really good. After 1st set I thought I might be able to get 3x12. Nope. Sets got really hard. Great work though. Pullups were good.(12/26mins)
Shoulder press was OK, but bothered the crick in my neck that's been lingering for almost 2 weeks now. Iso rows felt great. I could really feel it in my back today and the last couple of sets got tough even though not that heavy.(14/40mins)
I did dips again today and they were really good again. I'm also really liking pairing a couple of sets of heavy curls with a couple lighter ones. I can really feel my bi's working.(11/51)
Nutrition:
I weighed 178.4 this morning. Not bad for a weekend where I ate quite a bit. Long hike yesterday on an "off day" helped. Ate clean, but quite a bit today. I probably should've eaten more actually as I was shooting for a couple hundred cals above maintenance. But, I'm not going to just eat a bunch of carbs late night to hit a number.
(155#BBInc)6,6,6,9 Great
(90#SeatRow)7,7,7,10 V. good
(60#DBIncline)12,11,10 Good
(Pullups)3x9
(65#IsoShoulder)4x8
(90#IsoRow)4x10 Great
(Dips)3x13 Great
(45#Curl)2x8
(30#HCurl)2x12
51 mins + 15 w/u + 9 c/d = 75 mins total
I did barbell incline again today and it was good. I asked for a spot on the last set because I wanted to push the reps. Very good, but this means I need to go heavier for 4x6. Seated rows were good and I also pushed the reps on last set. Very good combo today.(14mins)
DB incline was really good. After 1st set I thought I might be able to get 3x12. Nope. Sets got really hard. Great work though. Pullups were good.(12/26mins)
Shoulder press was OK, but bothered the crick in my neck that's been lingering for almost 2 weeks now. Iso rows felt great. I could really feel it in my back today and the last couple of sets got tough even though not that heavy.(14/40mins)
I did dips again today and they were really good again. I'm also really liking pairing a couple of sets of heavy curls with a couple lighter ones. I can really feel my bi's working.(11/51)
Nutrition:
I weighed 178.4 this morning. Not bad for a weekend where I ate quite a bit. Long hike yesterday on an "off day" helped. Ate clean, but quite a bit today. I probably should've eaten more actually as I was shooting for a couple hundred cals above maintenance. But, I'm not going to just eat a bunch of carbs late night to hit a number.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 234 | 282 | 46 | 2,470 |
| Calories | 938 | 1126 | 416 | 2,479 | |
| Percent | 38% | 45% | 17% | ` |
Sun 6/9 - Billy Goat Trail
Sarah and I hiked the Billy Goat Trail at Great Falls, MD. The hike took about 3.5 hours. Then we grilled veggies and tuna steaks on the grill. Great day.
Nutrition:
I weighed 180.6. Surprised I wasn't higher after eating sweet frog and sushi twice yesterday.
Nutrition:
I weighed 180.6. Surprised I wasn't higher after eating sweet frog and sushi twice yesterday.
Saturday, June 8, 2013
Sat 6/8 - GBR Lower
Workout: (Fitness First)
(HackSquat)8PLx6,10PLx6,6,6,6,6 (6) V. Good
(255#SLDL)4x8
(LegPress)6PLx12,12,12,8PLx8 V. good combo
(75#LegCurl)3x12
(100#RearDelt)3x10
(165#CableCrunch)10,8,8
(KneeCrunch)12,10,10 Great abs
(135#BBBench)4x10 Great
45mins + 18 w/u + 17 c/d = 80mins total
After last lower WO w/ high reps, I went back to heavier loads today. Hack squat was really good. Hard work; fairly short rests!(11mins)
Bumped up weight a little on SLDL, but happy w/ 8 reps per set. Leg press was good and I got 12 reps per set so I bumped back up to 8 plates for the last set. Really hard combo, but really good work.(18/29mins)
I got more reps on leg curl today and I could really feel them working. Bumped weight up on rear delts and they felt good too. Sometimes these two exercises are just "there". Felt good today.(8/37mins)
Cable crunch/knee crunch combo is great. First set was easy as always and I thought today would be the day I get 3x10/12. Nope. This combo is a killer and gets really hard really fast. Great ab work though.(8/45mins)
Really good lower. I cooled down on the TM and decided to get a little chest work in so I did 135# barbell bench, 4x10. Felt great. Chest definitely fatigued from WO yesterday, but the extra work felt awesome. Real good form and controlled.
Nutrition:
I weighed 180.4 this morning. Much larger bump than I wanted. I got home last night after being out w/ Sarah and ate a bunch more than I should have. I should have just gone to bed. Stayed up until 2am eating.
(HackSquat)8PLx6,10PLx6,6,6,6,6 (6) V. Good
(255#SLDL)4x8
(LegPress)6PLx12,12,12,8PLx8 V. good combo
(75#LegCurl)3x12
(100#RearDelt)3x10
(165#CableCrunch)10,8,8
(KneeCrunch)12,10,10 Great abs
(135#BBBench)4x10 Great
45mins + 18 w/u + 17 c/d = 80mins total
After last lower WO w/ high reps, I went back to heavier loads today. Hack squat was really good. Hard work; fairly short rests!(11mins)
Bumped up weight a little on SLDL, but happy w/ 8 reps per set. Leg press was good and I got 12 reps per set so I bumped back up to 8 plates for the last set. Really hard combo, but really good work.(18/29mins)
I got more reps on leg curl today and I could really feel them working. Bumped weight up on rear delts and they felt good too. Sometimes these two exercises are just "there". Felt good today.(8/37mins)
Cable crunch/knee crunch combo is great. First set was easy as always and I thought today would be the day I get 3x10/12. Nope. This combo is a killer and gets really hard really fast. Great ab work though.(8/45mins)
Really good lower. I cooled down on the TM and decided to get a little chest work in so I did 135# barbell bench, 4x10. Felt great. Chest definitely fatigued from WO yesterday, but the extra work felt awesome. Real good form and controlled.
Nutrition:
I weighed 180.4 this morning. Much larger bump than I wanted. I got home last night after being out w/ Sarah and ate a bunch more than I should have. I should have just gone to bed. Stayed up until 2am eating.
Friday, June 7, 2013
Fri 6/7 - GBR Upper
Workout: Fitness First
(BBIncline)135#x10,155#4x6 Good
(90#SeatRow)4x7
(60#DBIncline)3x11 V. good
(Pullups)10,10,8 Good
(65#IsoShoulder)9,9,8,8
(T-bar)135#x6,6,90#x10,10
(Dips)13,12,11 Good
(45#Curl)2x8
(30#HCurl)2x10
48 mins + 12 w/u + 10 c/d = 70 mins total
Some guy was working out on the standalone incline bench and was taking 5 minute fucking breaks between sets and didn't want me working in so I did barbell incline today. Wasn't sure where I'd be at, so started at 135#. Too light. 155# was on the light side, but felt good and wasn't near failure and knew I'd still be doing some more good chest work so fine w/ this. Seated rows were good and controlled.(15mins)
DB incline was really good today and I got more reps than last WO (at least in part to not working very heavy first exercise). Pullups were really good. I was hoping to get 3x10, but not bad after already hitting heavy rows.(10/25mins)
Iso shoulder press was pretty good, but I should have gotten back to OHP today. T-bar felt really good w/ the mix of 2 heavy sets and 2 lighter sets.(12/37mins)
I was going to do CGBP, but dips felt good the other day so I did them again. Felt great again. Tri's were on fire. Curls were also good w/ 2 heavy sets and 2 lighter sets of hammer curls to finish them off.(11/48mins)
Overall a very good WO. I was a little pissed at the guy hogging the incline, but I've been meaning to get back to barbell work but elbows haven't been up to it. This forced me to do it today, and elbows were pretty good. Legs feeling surprisingly good again today. Maybe the advice I got about not hammering my legs every WO will prove to be much better in that I can hit them more frequently if they aren't so trashed after real heavy work all the time.
Nutrition:
I weighed 175.4 this morning. Going to eat above maintenance today, but try to keep it fairly clean w/ low fat. Just lots of boring food :)
(BBIncline)135#x10,155#4x6 Good
(90#SeatRow)4x7
(60#DBIncline)3x11 V. good
(Pullups)10,10,8 Good
(65#IsoShoulder)9,9,8,8
(T-bar)135#x6,6,90#x10,10
(Dips)13,12,11 Good
(45#Curl)2x8
(30#HCurl)2x10
48 mins + 12 w/u + 10 c/d = 70 mins total
Some guy was working out on the standalone incline bench and was taking 5 minute fucking breaks between sets and didn't want me working in so I did barbell incline today. Wasn't sure where I'd be at, so started at 135#. Too light. 155# was on the light side, but felt good and wasn't near failure and knew I'd still be doing some more good chest work so fine w/ this. Seated rows were good and controlled.(15mins)
DB incline was really good today and I got more reps than last WO (at least in part to not working very heavy first exercise). Pullups were really good. I was hoping to get 3x10, but not bad after already hitting heavy rows.(10/25mins)
Iso shoulder press was pretty good, but I should have gotten back to OHP today. T-bar felt really good w/ the mix of 2 heavy sets and 2 lighter sets.(12/37mins)
I was going to do CGBP, but dips felt good the other day so I did them again. Felt great again. Tri's were on fire. Curls were also good w/ 2 heavy sets and 2 lighter sets of hammer curls to finish them off.(11/48mins)
Overall a very good WO. I was a little pissed at the guy hogging the incline, but I've been meaning to get back to barbell work but elbows haven't been up to it. This forced me to do it today, and elbows were pretty good. Legs feeling surprisingly good again today. Maybe the advice I got about not hammering my legs every WO will prove to be much better in that I can hit them more frequently if they aren't so trashed after real heavy work all the time.
Nutrition:
I weighed 175.4 this morning. Going to eat above maintenance today, but try to keep it fairly clean w/ low fat. Just lots of boring food :)
Thursday, June 6, 2013
Thu 6/6 - Cardio/Rest
"Cardio": I walked for 53 minutes fasted before work. I was pleased that my legs didn't feel trashed after yesterday's lower workout. Hopefully this means I can hit them heavy on Saturday.
Nutrition:
I weighed 177.4 this morning. This was down a pound from yesterday. Fluctuations from day to day can be misleading, but I actually didn't want/mean to drop today. I wanted to eat closer to maintenance. I think my maintenance is higher than I think it is. Good nutrition day today for a rest day.
Nutrition:
I weighed 177.4 this morning. This was down a pound from yesterday. Fluctuations from day to day can be misleading, but I actually didn't want/mean to drop today. I wanted to eat closer to maintenance. I think my maintenance is higher than I think it is. Good nutrition day today for a rest day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 249 | 107 | 34 | 1,715 |
| Calories | 997 | 426 | 306 | 1,730 | |
| Percent | 58% | 25% | 18% | ` |
Wednesday, June 5, 2013
Wed 6/5 - GBR Lower
Workout: (Fitness First)
(HackSquat)6PL-5x10 V. good
(225#SLDL)4x10
(LegPress)6PL-4x10
(75#LegCurl)3x10
(90#RearDelt)3x10
(165#CableCrunch)10,10,8
(KneeCrunch)3x12
43mins + 15 w/u + 10 c/d = 68mins total
My legs were trashed for 4-5 days after my last heavy lower WO, so today I decided to keep things at higher reps. It was still a very difficult WO, but I'm hoping that my legs will not have taken quite as bad a beating so I can hit them again on Saturday.
Hack squat higher reps was good, but still a lot of work. I was going to bump to 8 plates, but decided to follow my plan and 5x10 with 6plates was plenty hard.(11mins)
I went a little lighter than normal, and more reps on SLDL and it felt good. Still hard, just in a different way than heavier lower reps. I kept leg press BAU. Good work on this combo.(17/28mins)
Leg curl/rear delt were both just there...making the donuts. Hopefully these aren't a complete waste of time.(8/36mins). Finished up with cable crunch/knee crunch combo. This combo is good. First set is always easy, but gets difficult fast and can really feel it working my abs.(7/43mins)
Nutrition:
I weighed 178.4 again this morning. Ate more again today. Feeling good eating a bit more on WO days. Diet will be a bit stricter tomorrow on rest day.
(HackSquat)6PL-5x10 V. good
(225#SLDL)4x10
(LegPress)6PL-4x10
(75#LegCurl)3x10
(90#RearDelt)3x10
(165#CableCrunch)10,10,8
(KneeCrunch)3x12
43mins + 15 w/u + 10 c/d = 68mins total
My legs were trashed for 4-5 days after my last heavy lower WO, so today I decided to keep things at higher reps. It was still a very difficult WO, but I'm hoping that my legs will not have taken quite as bad a beating so I can hit them again on Saturday.
Hack squat higher reps was good, but still a lot of work. I was going to bump to 8 plates, but decided to follow my plan and 5x10 with 6plates was plenty hard.(11mins)
I went a little lighter than normal, and more reps on SLDL and it felt good. Still hard, just in a different way than heavier lower reps. I kept leg press BAU. Good work on this combo.(17/28mins)
Leg curl/rear delt were both just there...making the donuts. Hopefully these aren't a complete waste of time.(8/36mins). Finished up with cable crunch/knee crunch combo. This combo is good. First set is always easy, but gets difficult fast and can really feel it working my abs.(7/43mins)
Nutrition:
I weighed 178.4 again this morning. Ate more again today. Feeling good eating a bit more on WO days. Diet will be a bit stricter tomorrow on rest day.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 257 | 296 | 44 | 2,591 |
| Calories | 1026 | 1184 | 398 | 2,609 | |
| Percent | 39% | 45% | 15% | ` |
Tuesday, June 4, 2013
Tue 6/4 - GBR Upper
Sun/Mon, 6/2&6/3 were both rest days.
Weight was high Sun morning (184.6) after eating a lot w/ the kids over the weekend and down a bit Mon (180.6). Needed some rest days. Monday would've normally been an upper WO, but shoulders and elbows needed another day off.
Tue 6/4:
Workout: (Fitness First)
(80#DBIncline)4x6
(90#SeatRow)4x7 Good
(60#DBIncline)10,10,8 V. Good
(90#IsoRow)3x10
(IsoShldr)70#x8,8,55#x10,9
(Pullups)4x6
(135#CGBP)3x8 Very good
(50#HammerCurl)3x9 Weight bump - good
(T-Twist)24/+10,10,10
46mins + 13 w/u + 10 c/d = 69 mins total
Stuck w/ incline today as main chest movement and did 4 heavy sets and 3 back off sets for volume. Heavy sets were "heavy" and I barely got last rep. Lighter sets felt really good, but got very hard quickly. Seated row was really good, as were iso rows.(23mins)
I went heavier than last WO on iso shoulders for first 2 sets, then backed off for some more volume. Felt good. Pullups were OK, but back already worked fairly well from two rowing exercises already.(11/34mins)
CGBP was good, but no progression. I asked for a spot just in case I failed (I didn't, but it gave me the ability to go for an extra rep or two on the last 2 sets w/o risk. I bumped up hammer curls to 50#'s. These were good, but I did have to do a little swinging toward the end. That's ok though with these.(9/43mins). Finished off w/ torture twists. Got higher reps than normal because hadn't already worked abs w/ heavy crunches or fatigue from squats.(3/46mins)
Nutrition:
I weighed 178.4 this morning. Still feeling fairly lean despite being close to 180. Good sign. I'm going to eat quite a bit today. I need a break from cutting all week for the last bunch of weeks. I also need to get weekends under control and quit bouncing up and down so dramatically in weight.
Weight was high Sun morning (184.6) after eating a lot w/ the kids over the weekend and down a bit Mon (180.6). Needed some rest days. Monday would've normally been an upper WO, but shoulders and elbows needed another day off.
Tue 6/4:
Workout: (Fitness First)
(80#DBIncline)4x6
(90#SeatRow)4x7 Good
(60#DBIncline)10,10,8 V. Good
(90#IsoRow)3x10
(IsoShldr)70#x8,8,55#x10,9
(Pullups)4x6
(135#CGBP)3x8 Very good
(50#HammerCurl)3x9 Weight bump - good
(T-Twist)24/+10,10,10
46mins + 13 w/u + 10 c/d = 69 mins total
Stuck w/ incline today as main chest movement and did 4 heavy sets and 3 back off sets for volume. Heavy sets were "heavy" and I barely got last rep. Lighter sets felt really good, but got very hard quickly. Seated row was really good, as were iso rows.(23mins)
I went heavier than last WO on iso shoulders for first 2 sets, then backed off for some more volume. Felt good. Pullups were OK, but back already worked fairly well from two rowing exercises already.(11/34mins)
CGBP was good, but no progression. I asked for a spot just in case I failed (I didn't, but it gave me the ability to go for an extra rep or two on the last 2 sets w/o risk. I bumped up hammer curls to 50#'s. These were good, but I did have to do a little swinging toward the end. That's ok though with these.(9/43mins). Finished off w/ torture twists. Got higher reps than normal because hadn't already worked abs w/ heavy crunches or fatigue from squats.(3/46mins)
Nutrition:
I weighed 178.4 this morning. Still feeling fairly lean despite being close to 180. Good sign. I'm going to eat quite a bit today. I need a break from cutting all week for the last bunch of weeks. I also need to get weekends under control and quit bouncing up and down so dramatically in weight.
| Prot | Carb | Fat | Cal | ||
| TOTALS: | Grams | 249 | 231 | 45 | 2,308 |
| Calories | 995 | 924 | 404 | 2,324 | |
| Percent | 43% | 40% | 17% | ` |
Sunday, June 2, 2013
Sat 6/1 - GBR upper
Workout: Fitness First
(80#DBIncline)4x6 Good
(135#BBBench)2x11 V. Good
(90#SeatRow)4x7 Great
(55#IsoShoulder)4x10
(Pullups)6,6,6,11 Great
(Dips)15,15,12 Good
(45#Curl)3x8
(165#CableCrunch)15,7,6
(TortureTwist)16/+6,6,6
45 mins + 17 w/u + 8 c/d = 70 mins total
I decided to do DB incline today and focus on that as my main chest movement for a while. It felt good, but I was using 85#DB's before. Right after incline was done I did 2 sets of BB bench and it felt AWESOME! Really felt it in the chest. Seated rows felt really good today and 90#s didn't feel as heavy as normal. I was able to control the weight better and got more reps.(17mins)
Today I did iso shoulder press for higher reps instead of OHP. Felt a little awkward on the shoulders. Pullups were really good. The sets of 6 were explosive on the way up and controlled on the way down. Last set I just did as many as I could. Really good.(11/28mins)
Since I did a couple of sets of BB bench already, I did dips for for tri's instead of CGBP. I haven't done dips in a couple months and they felt really good. Curls were good. I did 2 sets of curls and then 1 set of hammer curls w/ higher reps.(10/38mins)
Finished off with some ab work. I did 1 set of cable crunch, then a myo-rep set of torture twists and then back to crunches. Abs fried after torture twists and barely got 7,6 reps on last 2 crunch sets.
Very good upper WO. Side note: legs are still trashed from lower WO on Thursday. Haven't been this sore in a while.
Nutrition:
I weighed 178.6 this morning.
(80#DBIncline)4x6 Good
(135#BBBench)2x11 V. Good
(90#SeatRow)4x7 Great
(55#IsoShoulder)4x10
(Pullups)6,6,6,11 Great
(Dips)15,15,12 Good
(45#Curl)3x8
(165#CableCrunch)15,7,6
(TortureTwist)16/+6,6,6
45 mins + 17 w/u + 8 c/d = 70 mins total
I decided to do DB incline today and focus on that as my main chest movement for a while. It felt good, but I was using 85#DB's before. Right after incline was done I did 2 sets of BB bench and it felt AWESOME! Really felt it in the chest. Seated rows felt really good today and 90#s didn't feel as heavy as normal. I was able to control the weight better and got more reps.(17mins)
Today I did iso shoulder press for higher reps instead of OHP. Felt a little awkward on the shoulders. Pullups were really good. The sets of 6 were explosive on the way up and controlled on the way down. Last set I just did as many as I could. Really good.(11/28mins)
Since I did a couple of sets of BB bench already, I did dips for for tri's instead of CGBP. I haven't done dips in a couple months and they felt really good. Curls were good. I did 2 sets of curls and then 1 set of hammer curls w/ higher reps.(10/38mins)
Finished off with some ab work. I did 1 set of cable crunch, then a myo-rep set of torture twists and then back to crunches. Abs fried after torture twists and barely got 7,6 reps on last 2 crunch sets.
Very good upper WO. Side note: legs are still trashed from lower WO on Thursday. Haven't been this sore in a while.
Nutrition:
I weighed 178.6 this morning.
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