Mon 9/30 - Rest - Begin short cut

Took an unplanned rest day. Still recovering from being sick this weekend. Knees were still real achy all day so a run was out. I considered going to they gym for a light WO, but the day got busy by the time I had to make the decision. Probably best just to take a day off anyway and hope to be able to hit it harder tomorrow.

Nutrition:
I weighed 171.8 this morning. That's light for a Monday. Started a cut today. It'll be a short, but aggressive one.  Pretty much on target today. Protein should've been higher. Carbs were just from broccoli, a little FF cottage cheese and FF yogurt.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	221	72	11	1,272
	Calories	885	286	102	1,273
	Percent	70%	22%	8%	`

Sun 9/29 - Push

Workout: (Golds)
(75#DBInc)3x7
(65#DBBench)3x8
(180#Crunch)3x10
(135#SmCGBP)3x12
(90#RDelt)15/+5,5,5
(70#SkullCrusher)2x10
(120#TriPushDn)12/+4,4,4
(90#CHestPress)2x10
40 + 7 w/u = 47mins

I was really sick Fri night and didn't feel well on Saturday. Felt a little better this morning, but didn't sleep well again last night. Decided to go ahead and get a WO in.

DB incline felt heavy and reps weren't as high as usual, but that wasn't unexpected. I've really been struggling getting my incline back to pre-cut weights/reps. Probably because I'm still trying to keep weight low while I figure out if I'm going to do another round of cutting or start gaining a little. So, the good news is I think I know why I'm struggling with this exercise, but it's still frustrating.(9mins). DB bench felt good and I combo'd it w/ weighted cable crunches.(10/19mins).

I did close grip bench in the smith machine and they were good. Bothered my R shoulder, but then most everything bothers my R shoulder.(7/26mins). I did a myo-rep set of rear delts for shoulder health (need this badly).(4/30mins). I wanted some more tri work and I love overhead tri extensions, but they tweak my shoulder and lower back, both of which were barking at me today, so I did straight bar skull crushers.(4/34mins). Did some more tri work with myo-rep tri pushdowns and then on a whim did 2 sets of chest press on a machine for a little more chest volume and to try out the machine. I liked it.(3/40mins).

Not a "great" WO, but considering I was sick the last couple of days, it was pretty good and glad I did it. I've got to remember that consistency is more important than anything and I don't have to kill myself every WO or set PR's every time either. Nor do I have to spend 1.5 hours in the gym to get a good WO.  A little perspective is good for me this morning.

Nutrition:
I weighed 174.6 this morning. Not sure how I "gained" 2.5#'s while being sick.

Sat 9/28 - Nada/Sick

Started feeling ill Friday late afternoon. It got progressively worse starting around 8pm. Chills, nausea, achy. Hardly slept a wink last night even though I was exhausted. Took today off and might have to take tomorrow off as well. Feeling a little better today, but everything still aches and stomach hasn't been right all day. Hope the worst is over.

Nutrition:
Didn't bother...

Fri 9/27 - Pull Day

Workout: (Golds)
(Pullups)2x10
(60#BBCurl)3x10
(135#BOR)3x10
(180#Crunch)3x10
(80#IsoRow)5x10
(40#HammerCurl)3x10
(50#BBCurl)2x15
(90#RearDelt)3x10
(KneeCrunch)3x35
49 mins + 8 w/u + 8 c/d = 65mins

Pullups weren't as easy as I feel they should've been today and I only did 2 sets because elbow tendinitis seems to be flairing up a little bit again. Barbell curls were good.(9mins). I did Bent Over Rows today instead of t-bar and liked them. Last couple times I've done them they were in the Smith Machine. Combo'd them w/ cable crunches.(11/20mins).

I did a lot of iso rows today. I mixed it up w/ some mostly single arm and with several different grips. These felt really good. I combo'd these w/ hammer curls for 1st 3 sets and then did lighter barbell curls. (19/39mins). Finished up w/ rear delts and knee crunches. Still loving the knee crunches, tho not sure about the results yet.  They sure "feel" like they're working.(10/49mins).

Pretty good pull WO w/ lots of rowing. I probably should've done some seated rows. I didn't get a lot of sleep last night and almost skipped this WO. Glad I went ahead and did it because I don't know what the weekend will bring with the kids.

Nutrition:
I weighed 172.0 this morning. Thought I'd be a little lighter, but don't necessarily want to lost much more weight right now. I don't want to lose any (more) muscle. A few lifts went down a little during the cut and it's been a struggle building back up.  Fighting the internal battle of eating and gaining vs staying lean or getting leaner.  Gotta make a decision one way or the other soon though.

Thu 9/26 - 6 Mile Run

Cardio:
- Ran 6 miles in 56:10 (9:47, 9:26, 9:11, 9:30, 9:23, 8:49). Avg 9:22 pace, c/d 14 mins. Total 70 mins. (850cals, weighed 169.4 after run).
- Left knee still troublesome and I don't suspect that's going to get better on its own. Think I'll try to see the PT at Sprint tomorrow or early next week.
- Dropped a 75# dumbbell on my right foot/big toe during yesterday's WO. It's really painful, but it numbed up after a couple miles into the run. I think it's going to be angry with me later today :)

Nutrition:
I weighed 172.0 this morning. I'm going to have to eat a lot today to put back the cals lost from the run.  Feeling good aside from lower aches and pains.  Grateful I'm able to run at all right now, but it would be so wonderful to run pain free. Met John for dinner at Melt and had an awesome tuna steak. He had a monster burger that looked awesome.  Although my tuna was great and I can't wait to go back, I should have indulged in a cheeseburger :)

		Prot	Carb	Fat	Cal
TOTALS:	Grams	220	325	42	2,562
	Calories	881	1300	375	2,557
	Percent	34%	51%	15%	`

Wed 9/25 - GBR Upper

Workout: Sprint Gym
(75#DBInc)7,7,8,8
(155#BOR)4x12
(95#OHP)2x9
(60#DBBench)10,8
(95#OHP)12,10,10
(60#BBCurl)2x10
(55#TriPushDn)2x12
(50#RearDelt)3x12
39 + 7 w/u + 5 c/d = 51mins.

All day meetings M-W, but was able to get away for a quick WO during a break today. Incline was good, but really should be hitting 4x8. Wouldn't have happened, but glad I got 8 on last 2 sets. BOR felt really good w/ this weight/reps.(16mins). Pullups tough after BOR, and bench felt heavy, especially 2nd set. Chest was done.(8/24mins).

OHP in smith machine felt good, but in smith machine these should've felt much lighter. BB curl was OK.(9/33mins). Tri pushdowns felt good even though they were light. I dropped the weight on rear delts each set. They felt better, and the lighter I went and form was much better. When heavy, I end up just cheating the weight up.(6/39mins).

Average WO. I thought after a couple days off I'd feel much better. Wasn't that into it and shoulders bothering me quite a bit.

Nutrition:
I weighed 172.6 this morning. Shouldn't have cut cals/carbs so hard yesterday. It impacted WO today. Good nutrition day today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	206	300	35	2,337
	Calories	826	1199	314	2,339
	Percent	35%	51%	13%	`

Tue 9/24 - Rest

Much needed rest day. Shoulders barking at me. So are knees :(

Nutrition:
I weighed 173.2 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	203	133	33	1,628
	Calories	813	533	293	1,639
	Percent	50%	33%	18%	`

Mon 9/24 - 4 Mile Run

Cardio:
- Ran 4 mils in 38:40 (10:05, 9:36, 9:44, 9:09). Avg. 9:39 page, c/d 10 mins. Total 49 mins.
- Left knee really sore this evening.

Nutrition:
I weighed 176.2 this morning after re-feed yesterday.  Good nutrition day today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	190	221	34	1,935
	Calories	758	883	302	1,943
	Percent	39%	45%	16%	`

Sun 9/22 - Push Day

Workout: (Golds)
(80#DBInc)7,7,6
(60#DBInc)10,9
(45#FDelt)2x8
(60#UprightRow)3x10
(80#OHTri)10,8
(65#OHTri)11,12
(180#Crunch)3x10
(135#SmCGBP)3x11
(75#Fly)15/+5,5,5
41 + 10 w/u = 51mins

Heavy incline was pretty good, but would have liked to get 3x7. Not close today.(9mins). Dropped to 60#'s for some volume and these felt really good. (5/14mins). Front delts bothered my R shoulder quite a bit, so I stopped at 2 sets. Upright rows seemed to be ok.(7/21mins).

Overhead tri's were good w/ 80's, but it seems to tweak my lower back a bit w/ the heavier DB's. Really like this movement, but might need to find an alternative. 2 heavy and 2 lighter sets here. Combined them w/ weighted crunches.(10/31mins). Next I did close grip bench on the smith machine. I like these, but this was rough on my R shoulder as well.(6/37mins). WO was done, but I decided to do a myo-rep set of chest fly's.(4/41mins).

Good WO, but I need a break. 4 WO's and 3 runs this week. Shoulders are barking at me, especially my R one, and my elbows are feeling tender. It took me months to get them back in shape and don't want to head down that path again.

Nutrition:
I weighed 174.4 this morning.

Sat 9/21 - Pull Day

Workout: (Golds)
(Pullulps)2x10
(60#BBCurl)3x12
(DeadLift)205x8,255x5,275x5,5
(90#T-bar)3x10
(180#Crunch)2x10
(70#IsoRow)3x12
(40#HCurl)2x10
(90#RDelt)4x10
(KneeCrunch)3x35
49mins + 7 w/u + 9 c/d = 65mins

PUllups and barbell curls were good. Elbows a little tender so only did 2 sets of pullups.(9mins). Decided to do deadlift today and I used the bumper plates so I wouldn't get yelled at for making too much noise. These felt good for not having done them in quite a while.(12/21mins).

T-bar was good, but 90#'s was plenty after dead lifts. Crunches were OK.(8/29mins). I did 2 of the 3 iso row sets one arm at a time and they were good. Kept it to 2 sets of hammer curls.(10/39mins).  Finished off w/ 4 sets of rear delts and knee crunches.  Abs are getting stronger and knee crunch reps
going way up and taking a lot of time.

Nutrition:
I weighed 171.6 this morning. Lowest of the year even after eating a ton yesterday.  Feeling lean. Sushi again today.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	215	419	70	3,157
	Calories	861	1674	626	3,162
	Percent	27%	53%	20%	`

Fri 9/20 - 4 Mile Run

Cardio:
- Ran 4 mils in 36:25 (10:11, 9:09, 9:08, 7:55). Avg 9:06 pace. c/d 18 mins. Total 55 mins.
- L knee didn't feel great at first but felt better as the run went on.  I stopped to adjust my knee wrap/brace a couple times early in the first mile as it seemed to be pinching behind my knee.  Decent last mile, but I really should just be taking these easy until I build up some decent aerobic capacity.
- That's my 3rd run this week - Happy to be running some again.

Nutrition:
I weighed 172.0 this morning. Staying lean while not "trying" very hard.  Great!

Thu 9/19 - GBR Upper + Pics

Workout: Sprint Gym
(75#DBInc)8,8,9 Great!
(185#BOR)3x6
(95#OHP)3x12
(Pullups)12,11 V. Good
(40#IncFly)2x10
(60#BBCurl)2x10
(75#OHTri)15,11 V. Good
(KneeCrunch)2x30 Loving these

Didn't have a lot of time today at work. I probably should've worked out in the AM here in Leesburg, but wanted to try to catch up on sleep, so I didn't set an alarm. Turns out this might've been a good thing because I didn't have a lot of time and it forced me to keep volume in check.

DB incline was really good and I was happy to get 9 reps on last set. BOR was heavy, but good. (11mins). Smith OHP was good and even though I only did 2 sets of pullups, they were really good.  They felt really easy up until rep 7/8.(10/21mins).

Incline fly's were good. Perhaps should have gone lighter and kept form tighter. Curls were OK.(8/29mins). Overhead tri extensions were really good. I think 15 is a rep PR. Would go heavier if Sprint gym had heavier DB's. Knee crunches were really good even though only 2 sets. Really liking these and feel them working well.(7/36mins).

Great WO with volume right about where it should be given frequency of upper WO's lately.

Nutrition:
I weighed 172.6 this morning. Feeling good. Feeling lean.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	223	305	36	2,433
	Calories	893	1219	321	2,433
	Percent	37%	50%	13%	`

Progress Pictures @ ~9% BF:

Wed 9/18 - 4Mile Run 172#'s - Arlington

Cardio:
- Ran 4 miles in 39:19 (10:39, 9:30, 9:40, 9:27). Avg 9:49 pace. c/d 10 mins. Total 50 mins.
- Sarah and I ran in the morning before heading down to Arlington National Cemetery for her grandmother's funeral.

Nutrition:
I weighed 172.0 this morning. This is a pound lighter than when I finished my cut a couple of weeks ago. I've been eating a fair amount, but probably a little below maintenance and have been working out and running instead of walking on non-WO days more frequently. Feeling good and lean, but am also starting to sense libido issues again. I've gotta increase my fat intake.

Tue 9/17 - Chest/Tri

Workout: (Sprint Gym)
(75#DBInc)3x8
(60#DBBench)10,9
(75#OHTri)4x10
(KneeCrunch)4x25
(Dips)2x15
(T-twist)2x20
(TriPushDn)2x15
(45#FDelt)2x10
40 + 7w/u + 10c/d = 57mins

Was planning on doing 4x8 incline, but was done after 3. Not fully recovered from last WO and still plan on hitting upper 2 more times this week.(9mins). Planned on 65# bench, but based on incline, I dropped that to 60# DB's and it was plenty heavy.(6/15mins). Overhead tri extensions were good and knee crunches were great again. I can REALLY feel these working, especially the last 2 sets.(14/29mins).

I was thinking about incline fly's, but hadn't done dips in a while and wanted to do a couple sets. These were good but bothered my R shoulder. Combo'd them w/ torture twists. Good ab work today.(7/36mins).  Finished up with tri pushdowns and a couple sets of front delts.(4/40mins).

Really good chest/tri WO. I'm liking these shorter WO's while keeping frequency high and adding in some runs. R shoulder is in rough shape, so really have to keep an eye on frequency/volume. If I'm going to be hitting the shoulder girdle 3-4 times a week, volume per WO has got to be kept in check (e.g. lowered).

Nutrition:
I weighed 173.6 this morning. Feeling real lean. This is barely higher than where I ended my cut when I was real depleted. Feeling very positive about this, but also hope I haven't lost a lot of LBM.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	223	259	47	2,353
	Calories	891	1035	425	2,351
	Percent	38%	44%	18%	`

Mon 9/16 - 4Mile Run

Cardio:
- Ran 4 miles in 36:39 (9:38, 9:11, 9:24, 8:20). Avg 9:09 pace. c/d 10 mins. Total 47 mins.
- Left knee bothered me a lot during this one. Maybe I should go see the PT at Sprint. I'm not running that much and knees still can't stand up to it.

Nutrition:
I weighed 175.0 this morning. Shocking after the weekend to be this low, plus Sarah and I went out for sushi last night and I had sweet frog and cookies for dessert.  Body is responding well to re-feeds and keeping lean. Awesome.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	208	238	34	2,078
	Calories	833	951	308	2,092
	Percent	40%	45%	15%	`

Sun 9/15 - GBR Upper

Workout: Fitness First
(65#DBInc)12,12,10 Good
(80#IsoRow-Wide)3x12
(70#IsoRow-Close)3x10
(40#IncFly)3x10
(80#OHTri)10,8,65#x12,9 V. Good
(90#RDelt)3x11
(KneeCrunch)4x25 V. Good
(TriPushDn)15,13,11
(45#FDelt)3x10

Was planning on just a quick pump WO today, and I did keep things at the high rep range, but damn if this wasn't a good WO. Some really good work. Not overkill, but really good.

Incline felt really good. First set was on the easy side and I was thinking I should have started heavier. 2nd set was really good, 3rd set got heavy the last couple of reps. Really good work here even though lighter.(8mins). I did wide grip rows one arm at a time and then close grip w/ both arms. Really good rowing.(16/24mins).

Incline fly's were good.(7/31mins). I bumped up overhead tri extensions and this is the heaviest I've ever gone. Got good reps, but wanted to keep rep range up there so I dropped weight last 2 sets. Great tri work.(8/39mins). Rear delt's were good. Knee crunches were great today. Really felt them working lower abs, which need more work than upper so I'm going to try to focus on them for a couple of weeks.(10/49mins). Finished up w/ tri pushdowns and front delt work.(7/56mins).

Really good WO. I'm feeling like higher rep chest work is working better. I know I need heavy stuff for strength, but I feel 8-10 reps working better than 6 rep range. I'll switch it up more frequently for a while I think.

Nutrition:
I weighed 179.2 this morning. At 4-5 bowls of cereal last night right before bed. Don't know why, other than it tasted good. Weight showed it this morning.

Sat 9/14 - Apple Picking and Harpers Ferry

Great day apple picking and then to Harpers Ferry with Gregg, Hayden, Elena and Sarah. We finished night w/ smores over the fire pit on the deck.  Great Day! Great weekend. Incredible weather.

Fri 9/13 - GBR Upper

Workout: (Sprint Gym)
(75#DBInc)4x8
(185#BOR)2x7,155#2x12
(60#DBBench)2x10
(Pullups)2x10
(45#FDelt)2x10
(60#UprightRow)2x12
(75#OHTri)13,11
(Curl)40x8,35x8,40#BBx15
40 + 6 w/u + 10 c/d = 56mins

Incline was awesome! This is 5#'s lighter than I normally do, but this felt great. That extra rep or 2 per set makes such a difference. Whether or not it equates to more growth/strength might be a different story though. I did bent over rows in the smith rack. Started w/ 185 and it was good, but on the heavy side and I wanted more volume for rows so I dropped the weight for the last 2 sets.  This was a GREAT first combo. I've got to start doing BOR more often. (17mins).  This was a long first "set" and toward the end I was already starting to feel it. I worked out fasted today at Noon and I'm not used to that anymore.

DB Bench and pullups were good. 60's on bench weren't "easy" after really working incline. Happy to get sets of 10 on pullups after some good row work. (8/25mins). Really starting to feel gassed at this point. I was going to skip delt work, but went ahead and did front raises and upright rows. They were good and although the 45# plate felt heavy at first on front raises, I got the reps and increased reps on upright rows.(7/32mins).

My tri's were sore since last WO w/ lots of tri volume, so I didn't think I'd get many reps w/ 75#'s on overhead extensions. To my surprise, I got more reps than normal. I didn't think they'd be recovered and I'd already done some hard pressing so they weren't "fresh". Curls were a struggle, but felt good and switching to a light barbell for the last sent and doing high reps felt really good.(8/40mins).

Awesome WO! Not long, which was great, and got some really good work in. This was the first time I've worked out at the Sprint gym in quite a while. Walked around outside the gym to cool down. So gorgeous out today it made it hard to go back to work.

Nutrition:
I weighed 174.6 this morning. Feeling nice and lean, but not sucked out. Sweet!

Thu 9/12 - 5M Run

Cardio:
Sarah and I were planning on running in the morning (her recovery 4miles), but it got way too late last night so we decided to "sleep in" the extra 45 minutes until 6am.  I ran before work and ended up doing 5 miles.

5 miles in 47:27 (10:18,9:41,9:35,9:27,8:22). Avg 9:22 pace. c/d 15 mins. Total 62mins.

Nutrition:
I weighed 175.4 this morning. Went to Wolf Trap w/ Sarah and a group of about 15 other people to see ZZ Top last night. Fun time.  Wanted to eat at or slightly above maintenance and think I did that.

Wed 9/11 - Chest/Tri (Push)

Workout: (Fitness First)
(80#DBInc)4x6
(60#DBInc)2x10 Awesome pressing
(45#FDelt)3x10
(60#UprightRow)3x10
(60#DBBench)12,8
(75#OHTri)9,8,7,60#x9,9 Great!
(180#Crunch)3x10
(100#TriPushDn)2x14
(35#CableFly)2x12
53mins + 8w/u + 12c/d = 73mins

DB incline felt fairly heavy and I definitely wasn't getting more than 6 reps on the last couple of sets, but happy that I got 4x6 after not even getting 3x6 last WO. Dropped the weight to 60#'s and did two sets for some volume and this combo of heavy>light was awesome.(12mins). I did front delt work next because I'm lagging there so don't want to wait until the end of the WO when they are already tired.(9/27mins).

First set of DB bench felt easy and I was going to bump the weight. After short rest, the 2nd set was really tough and I dropped from 12-8 reps.(5/32mins). Overhead tri extensions were awesome today. Not because it was a PR (it wasn't), but the volume felt great. Might have been overkill a little, but it just felt awesome doing a couple heavy sets and then dropping down and doing 2 more w/ short rest. Tri's were on fire, and bulging.(10/42mins).

Finished up with crunches and tri pushdowns(7/49mins), and then 2 quick sets of cable fly's(4/53mins).

Great WO! R shoulder still bothersome and still needs more rest. Not sure how I'm going to build that into the schedule though since I'm trying to run now and not doing lower body WO's much.

Nutrition:
I weighed 174.0 this morning. I'm shocked that my weight is this low. This is ONE pound heavier than where I ended my cut over two weeks ago, and after a week at the beach.  I ate out a lot and had a HUGE tub (16+ ounces) of frozen yogurt w/ granola and honey and caramel all over the top every single night, sometimes twice in a night. It really goes to show that a TON of calories are burned when just walking around and being active all day (plus working out of course) rather than sitting in the office all day.

Tue 9/10 - Pull Day

Workout: (Fitness First)
(Pullups)11,10,10
(60#BBCurl)4x10
(125#T-bar)2x7
(205#SLDL)3x8
(70#IsoRow)3x12
(40#HammerCurl)2x10
(50#LatPullDown)3x12
(KneeCrunch)25,20,20
(90#RearDelt)13/+4,4,4,4
46 mins + 8 w/u = 54mins

After 2 days off it was time to get back in the gym, but I wanted to try to give my shoulder some more rest so I did a pull day, rather than right back to my generic bulk upper routine. Pullups were good, but I was hoping to get 3x11. Supersetted w/ barbell curls and these were good.(13mins). I had light t-bar written in, but wanted one heavy back row, so I bumped the weight. I got the desired effect...meaning this was heavy. Only did 2 sets.(5/18mins).

I haven't done legs in a while because I've been trying to run but I've missed dead lifting so I did some sets of SLDL. I didn't go heavy, but glad I did these on this pull day. I probably should've warmed up w/ 205 and done 2-3 heavy sets of 3-5 reps. Maybe next time.(9/27mins).

Next I did Hammer iso rows for high reps supersetted w/ hammer curls. I only did 2 sets of curls because of BB curls and a lot of pulling already.(8/35mins). I wanted to do some more back volume and was considering seated rows, but instead tried a new exercise I'm calling "Lat Pull Downs". It's similar to a triceps pushdown, but you keep arms straight out in front and bring the bar/cable from just above shoulder height down to quads keeping arms straight (hard to explain). Supersetted these w/ knee crunches(8/43mins) and finished off the WO w/ a myo-rep set of rear delts.(3/46mins).

Very nice pull WO. I'm liking this "bro split", but it's going to kill my shoulders if I stick w/ it.

Nutrition:
I weighed 175.4 this morning. Surprised me I was that low, but shows me that I didn't go too crazy at the beach and all the WO's, runs and lots of walking on the boardwalk really helped.  I certainly ate a lot and wasn't eating "clean".  Planned to eat a bit more above maintenance, but good day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	217	288	54	2,459
	Calories	868	1153	483	2,504
	Percent	35%	46%	19%	`

Mon 9/9 - Rest

Traveled home from Ocean City on Sunday after a long walk on the boardwalk. I took today off to try to catch up on some sleep and needed a couple days off to recover after the last 2 weeks of WO's.  I did some great work w/ 8 WO's and 5 runs, but definitely need some rest.

NOTE: my right quad/inner thigh cramped up REALLY bad last night at 3:30am. I couldn't move it or put any weight on it. I was seriously considering going to the ER for a while. I've never had anything feel like that or hurt that much (from a cramping feeling).  I took a bunch of advil and drank a lot of water. I was able to get back to sleep and hope it was a one-time deal.

Nutrition:
I weighed 181.2 this morning. I ate a TON last night or this would have been a bit lower.  That's pretty good for the end of a 2-week diet break where I didn't track anything the last week at the beach.  Good nutrition day today. I'm not going on a full cut, but want to get back to around 176/177.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	197	153	33	1,696
	Calories	788	613	296	1,697
	Percent	46%	36%	17%	`

Sat 9/7 - Chest/Tri's

Workout: (Powerhouse Gym)
(80#DBInc)6,6,5 Heavy!
(135#Incline)12,10,9
(DBBench)65#x8,60x8
(75#OHTri)3x9
(35#IncFly)3x11 V. Good
(SmithCGBP)135#x15,145x9,9
(CableFly)3x12 V. Good
(TriPushDn)15,10,10
55mins + 8w/u + 5 c/d = 68mins

DB incline felt really heavy. I think I'm just feeling it from too many WO's this week. Right shoulder is really bothering me and needs a couple days completely off. That said, DB incline, BB incline and DB bench was some really good pressing volume.  Incline fly's were really good, a little lighter than usual. CGBP really bothered my R shoulder, but really worked my tri's well. Did these on the smith machine. Cable fly's were awesome. I did them from a low position and crossed them up high.

Good WO and great end to a week of WO's and runs.  4 WO's and 3 runs.  This caps off two weeks w/ 8 WO's and 5 runs.  Time for a few days off.

Fri 9/6 - Back/Bi/Shoulders

Workout: (Powerhouse Gym)
(Pullulps)3x10
(70#BBCurl)10,8,8,60x12 V. Good
(HammerRow)70#x10,10,55#x12,12 Great
(45#FDelt)3x10
(60#UprightRow)3x10
(90#T-bar)3x12
(35#HCurl)3x10
(95#OHP)3x10+60sec
(70#IsoRow)3x11
(90#RDelt)3x11
(90#Crunch)3x10
(KneeCrunch)20,15,15
66mins + 8 w/u + 7 c/d = 87mins

Pullups were good and supersetting them w/ barbell curls was tough. This is the first time I've done BB curls in a long time. In the past they've really bothered my elbow tendinitis, but felt OK today. Hammer rows were great. Just love this machine. The front delt/upright row combo was good again.

T-bar and hammer curl combo was good. Bi's fried after heavy curls and all the pulling already done. I wasn't planning on doing overhead press today, but decided to give them a go. They were good, but I didn't go as heavy as normal due to R shoulder.  Iso rows and rear delts were good. Finished up with some ab work.

This is the most rowing and back work I've ever done in a week. Felt really good, but tough split on the shoulders.

Sun 9/1 - Chest/Tri + 3M Run

Workout: Powerhouse Gym
(135#Bench)3x12
(60#DBInc)2x10
(35#IncFly)1x12
(60#OHTriExt)3x12
(TriPushDn)1x12
25mins

I found the Powerhouse Gym at the beach and went ahead and joined for the week. I wasn't planning on working out, but while I was there I did a light chest/tri WO. Felt great. Love the gym. GREAT equipment.

Cardio:
After the gym I ran Sarah's recovery run w/ her.
- Ran 3 miles in ~30mins
- Walked c/d for 20mins
- 50 mins total

Thu 9/5 - 4Mile Run

Cardio:
- Ran 4 miles with Sarah on the boardwalk in ~42mins
- Walked .9 miles in 18mins
- Total 60mins

Left knee troublesome and need a break from running, but it's been great running w/ Sarah in the mornings. Really enjoyed this time w/ her and getting out for some runs. It's just time for a break for a couple days I think.

Wed 9/4 - GBR Upper

Workout: Powerhouse Gym
(80#DBInc)3x6
(115#T-bar)3x10
(60#DBInc)3x10
(70#HammerRow)3x9
(45#FDelt)3x9
(60#UprightRow)3x10
(75#OHTri)3x10
(T-Twist)3x20
(90#Crunch)10,870#x12
(KneeCrunch)2x15
(60#TriPushDn)3x12
52 + 8 w/u + 8 c/d = 68mins

80# incline felt heavy, so I dropped to 60# DB's after 3 sets. Really good work here. T-bar was good and loved the low Hammer Row again.  The front delt/upright
row combo was really good again. Overhead triceps extensions were really good. Did a lot of core work today and it felt good. Finished WO w/ some good tri
pushdowns.  Good GBR upper.

Tue 9/3 - 4Mile Run

Cardio:
- Ran 4 miles with Sarah on the boardwalk in ~41mins
- c/d for 19mins
- 60 mins total

Felt good to get out for a run w/ Sarah again. Left knee a little troublesome, but enjoying the runs.

Mon 9/2 - Back/Bi/Shoulders

Workout: Powerhouse Gym
(Pullups)3x10
(Curl)40#x9,35x9,30x10
(HammerRow)90#x10,70x11,11,12
(90#T-bar)3x12
(40#HCurl)10,10,35#x10
(45#FDelt)3x10
(60#UprightRow)3x10
(90#RDelt)3x10
(17.5#LDelt)2x10
(90#Crunch)12,10,8,60#x40
57mins

Very good pullups today. Supersetting w/ curls was hard and I had to drop the weight each set. The low row Hammer Row machine was awesome. Loved it and wish we had one at Fitness First. I bumped up weight on front delts to 45#s because the gym doesn't have 35# plates. These were good and will keep using this weight. Upright rows felt good too. Finished off WO w/ some more delt work and crunches. Dropped last set of crunches for high reps and this burned.

Good pull workout. 3 days working out in a row. Time for a break.

Nutrition:
I don't have a scale this week, and don't want/need one. Going to enjoy vacation, but try not to get too out of control.

Sat 8/31 - GBR Upper

Workout: Fitness First
(80#DBInc)3x6 Heavy
(125#T-bar)3x8
(60#DBInc)3x10 v. Good reps
(90#T-bar)3x10
(70#LatDelt)10,8,60#x10
(95#RearDelt)3x10
(35#FrontDelt)3x10 Awesome delt work
(115#CGBP)3x12
(35#Curl)3x10
(180#Crunch)2x10
(KneeCrunch)2x20
(T-Twist)16/+6,6,6
(35#HCurl)2x12
(120#TriPushDn)15/+6,6,6
63 + 10w/u +7c/d = 80mins

Wanted to get a good WO in before getting on the road w/ Sarah for the beach later in the morning.  Incline felt really heavy, so I decided to drop the weigth after 3 sets and get some good reps/volume. Did the same w/ t-bar rows. WOW, loved this. Felt awesome with both movements starting heavy and then dropping for some back-off sets.(23mins).

Since I hammered chest/back with 6 sests in first cycle, I decided to hit delts next and I really liked having that 2nd in the rotation rather than 3rd. It allowed me some more focus on shoulders before pre-exhausting them w/ other pressing and pulling.(13/36mins).

The rest of the WO was a combination of bi/tri/core to round out a little over 60 mins of work.  Great WO.

Nutrition:
I weighed 174.4 this morning. Feeling really good and lean but not sucked out and depleted. Leaving for the beach this morning for a week in Ocean City. Should be a blast, but diet definitely won't be clean :)