Wed 8/26 - Push + Cardio

Morning Cardio:
3.1 mile walk in 31:19, 15:38 pace. Fasted with Y+C stack.

Workout: Work Gym
(75#Inc)3x8P
(80#Skulls)8,70x10,10
(LegRaise)3x15
(15#LDelt)2x15
(63#PushDn)2x10

27 + 8 w/u = 35 mins

Left shoulder in a sling and still kind of a mess, but since I'm dieting hard I wanted to get just a quick stimulation. Incline was OK. A little painful, but 3 decent sets of paused reps. Then I supersetted skull crushers with lying leg raises. Skull crushers felt heavy, but I also didn't rest long at all between incline and starting them, so triceps were fatigued. Finished up with some seated lateral raises and pushdowns. Quick WO, but that's exactly what I wanted (aside from the shoulder pain part).

Nutrition:
I weighed 168.4 this morning. Dropped over 9 pounds in 2 days. I'm slightler lighter than my lowest of this cut and lighter than before I left for vacation. But, I was eating carbs prior to vacation and I've restricted them the last 2 days, so as soon as I eat a few carbs, my weight will bump up a bit. I should be able to lost 1.5-2 pounds of fat this week though with the deficit I've created.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	247	72	18	1,424
	Calories	986	286	159	1,431
	Percent	69%	20%	11%	`

Tue 8/25 - Pull Day

Workout: Work Gym
(35#Pullups)2x10
(15#Crunch)2x10/10
(185#BOR)2x10
(175#VbarPull)8,163x8
(Plank)2x90
(75#DBRow)2x12
(35#IncCurl)10,30x10
(25#HCurl)2x10
(35#RDelt)2x12
(50#RDeltFly)10

38 + 7 w/u = 45 mins

Didn't have a lot of time for a WO and L shoulder still bad (have my arm in a sling to keep it imobile) so I did a quick pull WO. I just went heavy and did 2 sets of each. Started with weighted pullups and got two great sets of 10. Very please with these. Supersetted with crunches. THen I did 2 sets of bent over row. Next I did 2 sets of v-bar pulldowns supersetted with 90 second planks with feet up on a medidicine ball. Then I supersetted DB rows, incline curls and hammer curls. Finished up with some rear delt work. Awesome WO for in and out with warmup in 45 mintues.

Nutrition:
Monday was a rest day. I weighed 178#'s Monday morning. I started a mini-cut Monday morning and I weighed 171.8 this morning. 1,500 cal deficit yesterday and flushed a lot of water out of my system from all the carbs during vacation.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	252	54	15	1,355
	Calories	1008	216	139	1,363
	Percent	74%	16%	10%	`

Sun 8/23 - MyoRep Upper + Bike

Workout: IronBound Gym
(65#Inc)12/+4,3,60x3,3,3
(90#T-bar)12/+4,4,3,3,3
(25#LDelt)12/5x4
(180#VbarPull)3x8
(20#DecCrunchTwist)14,10,10
(70#Skulls)15/+4,4,4,3,3
(IncCurl)35x10,30x9,25x10
(35#RDelt)3x10

56 + 8 w/u = 64 mins

Wanted to get a quick WO Sunday morning before driving home. We didn't have much time, so did MyoReps for most exercises. Hadn't done MyoReps in a while, so I wasn't sure about weights for some exercises. Love this protocol. Good WO.

Bike:
Drove home and then Sarah and I went for a 20 mile bike ride on the W&OD trail out to Purcellville and back.

Nutrition:
I weighed 178.0 this morning. Start a mni-cut tomorrow before heading for vacation #2 soon.

Sat 8/22 - Bike - Merchant Square

Bike:
Sarah and I decided to go for another bike ride. We rode 8.5 miles to Colonial Williamsburg Merchant Square for the farmers market. Walked around for a while and then rode home. We took a longer route home that was 12.5 miles for a total of 21 miles.

Weighed 177.6 this morning.

Fri 8/21 - Bike

Bike: 
Sarah and I biked 20.5 miles in the morning in 1:41. Avg just over 12 MPH.  Beautiful morning for a ride.

Nutrition:
I weighed 176.8 this morning.

Thu 8/20 - Upper Day (IronBound Gym)

Workout: IronBound Gym
(80#Inc)8,8,7,70x8,50x8,35x10
(Pullups)12,12,10
(90#T-BarRow)3x8+45x12
(10#T-Twist)3x16
(25#LDelt)3x10
(170#VBarPull)3x8
(30#DecCrunch)3x12
(90#Skulls)10,6,80x10,50x10
(30#IncCurl)12,12,10
(35#RDelt)3x12
(65#Rope)3x12

100 + 10 w/u = 110 mins

Sarah came down to Williamsburg last night and we hit the gym this morning for a full upper body WO. I wasn't sure how my left shoulder was going to be. It's still been painful, but it's had 3-4 days rest. We started with incline and I got 3 really good sets with 80#DB's. The did a series of backoff/drop sets. Very good. We supersetted these with body weight pullups. Then we supersetted t-bar rows with torture twists. The rows felt really heavy for a fairly manageable weight.

Then we went to do shoulder press on a hammer strength machine we both love at Ironbound gym. I started a very light warmup set to see how the left shoulder would be. Not happening. Got 1/4 rep up and had to stop. Really painful. I did lateral delt raises while sarah did presses. Shoulder not good. Surprised how well I did with incline.  Next we did v-bar pulldowns with decline crunches.

Next we did skull crushers. Got a great first set with 90#'s, 2nd set dropped reps badly, so I dropped the weight for the 3rd set and did a drop set after the 3rd. Really good triceps work.  Then we supersetted incline curls with heavy rear delt raises/fly's. Finished up with some rope pushdowns.  Good WO.

Nutrition:
I weighed 175.0 this morning. Reigned it in yesterday a bit to keep things from getting completely out of control. Not tracking calories.

Mon 8/17 - Wed 8/19 - Rest/Run/Bike/Beach

Mon 8/17 - Rest day. Travelled to VA beach with Gregg and Hayden. Weighed 175.6.

Tue 8/18 - Watched sunrise on the beach with Gregg and Hayden. Then 3.7 miles in 50 minutes. Ran 2 miles, walked 1.7 on the boardwalk.  Weight NA

Wed 8/19 - Was planning on gym in the morning, but lack of sleep and overall just feeling beat up, so I skipped it.  Went on a 12 mile bike ride with Mom. 56 minutes.  Weighed 178.0.

Didn't track calories and ate liberally at the beach :)

Sun 8/16 - Push Day (Left shoulder a mess)

Workout: LA Fitness
(80#Inc)8,75x8,8,6
(20#LDelt)3x12
(RevCrunch)17,17,15
(80#Skulls)10,10,8,8+40x15
(65#Rope)12,10,10

59 + 11 w/u = 70 mins

Since had to switch push day yesterday because of my left shoulder, I was giving it another shot today. Did 1 set of heavier incline, then dropped tp 75#'s for 3 more sets. That was pretty much it for the pressing today. I tried warming up on shoulder press and couldn't even press warmup weights. So I did some lateral delts while Sarah did shoulder press. We supersetted these with reverse crunches (which were good). Then we did 4 sets of skull crushers, plus a drop set immediately after the 4th set. That was tough and felt great! Did some rope extensions to finish the WO.

So, not much too this workout because I couldn't do a lot with my shoulder. But, the truth is that I was able to get 4 good sets of incline and 4 good sets of triceps work. That's two really good movements and for how fouled up my shoulder is, I'll take the ability to do that much work any day.

Nutrition:
I weighed 172.4 this morning. Ended up working Sunday night into Monday morning until 4am. Had a bit of a carb meltdown at 3AM and ate nearly 2 boxes of cereal and half a gallon of milk.

Sat 8/15 - Pull Day + Bike

Workout: LA Fitness
(Pullups)17,12,11
(145#SeatRow)3x9+90x10
(15#CrunchTwist)4x15
(Plank)4x75
(190#VbarPull)3x8+160x10
(80#DBRow)2x10
(30#IncCurl)8
(35#RBulldozer)12,30x12,12
(50#FacePull)3x12
(58#HodgeRow)12,10

72 mins + 10 w/u = 82 mins

Today was supposed to be a push day, but my LEFT shoulder hasn't felt right since Thursday's WO. I started warmups on incline and it was painful and just didn't feel right. My normal inclination is to just push through it, but today I decided we should just stop. So, we switched it to a pull day.

Started with body weight pullups. Controlled reps. Felt good.  Then we moved to seated rows supersetted with ab work (Crunch-twists right to planks). Then we did v-bar pulldowns. 3 heavy sets and a back off set.  Next were DB rows supersetted with incline curls. DB rows were done with one arm supported on the DB rack, rather than how I normally do them (one knee and support arm on a bench). I liked these better. I went light on the curls because that's what aggravated my shoulder. Did 8 reps, felt pain and stopped.  Finished up with rear delt bulldozers and face pulls with a wide grip pulldown bar.  Good WO.

PM Cardio:
Rode 10-12 miles on the bike in the evening on the W&OD Trail.

Nutrition:
I weighed 169.0 this morning. Big calorie burn today. Tried to make up some of the calories, but did so late in the day with a ton of carbs (I'd alredy hit protein requirements). Going to be bloated in the morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	249	462	68	3,441
	Calories	995	1848	614	3,457
	Percent	29%	53%	18%	`

Fri 8/14 - AM & PM Cardio

Cardio:
AM:
3.5 miles in 55:00. Miles were 16:03, 15:35, 15:38, 7:42. Fitbit: 462. Runkeeper: 373.

PM:
8 mile bike ride.

Nutrition:
I weighed 169.4 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	247	150	52	2,064
	Calories	989	600	464	2,054
	Percent	48%	29%	23%	`

Thu 8/13 - Cardio + Pull Day

Morning Cardio:
3 mile walk in 45 mins. Miles were 15:00, 15:06, 14:44.Fitbit: 393 cals. Runkeeper: 322 cals.
Walked in new hiking boots again.

Workout: Work Gym
(185#BOR)3x10
(110#PowerClean)3x8
(175#VbarPull)3x8
(15#CrunchTwist)3x15
(Plank)3x1
(75#DBRow)2x10
(80#BBCurl)2x10
(35#RBulldozer)12,30x12,12
(50#FacePull)3x12

56 mins + 6 w/u = 62 mins

Started with bent over rows supersetted with power cleans. The barbells at the work gym only go up to 110#'s and I thought it was going to be too light to be effective. Boy, was I wrong. When supersetted with a heavy compound like BOR, these were brutal and getting 8 reps a set was hard work. Yikes. Next I did v-bar pulldowns supersetted with ab work. I kind of fell into the ab combo I did and really liked it. It was crunch twists about to failure, then roll right over into a plank. Abs were on fire. Very nice.

Then I supersetted DB rows with barbell curls. Curls bothered my left shoulder, which probalby means it was too heavy today and I should've stopped or switched to incline DB curls. Finished up with a rear delt superset of dynamic rear delt fly's (bulldozers), with face pulls. I did the face pulls using a wide grip pulldown bar. I tried them this way based on a tip I read. They felt good, especially supersetted with the heavy DB fly's.  Really good WO.

Nutrition:
I weighed 168.8 this morning. Lowest weight of the year! Feeling lean. Going to eat a little more today, but also did cardio this morning so I'm going to have a fairly large calorie burn today. Also hit a little tennis w/ Sarah this evening.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	247	166	49	2,090
	Calories	989	663	441	2,093
	Percent	47%	32%	21%	`

Wed 8/12 - Cardio

Cardio:
4 miles in 59 minutes. 14:43 pace. Fitbit: 530 cals, Runkeeper: 460 cals
Walked in new hiking boots to start breaking them in. I was surprised I kept sub 15:00 pace in boots.

Nutrition:
I weighed an even 171.0 this morning. Feeling lean. Going to have to build in more frequent refeeds I think to keep from losing strength and LBM. I'm leaning down quickly after eating around maintenance for a bit.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	233	142	40	1,842
	Calories	930	566	356	1,852
	Percent	50%	31%	19%	`

Tue 8/11 - Cardio + Push WO

Morning Cardio:
3 miles mixed run/walk. Ran .5, walked 1.5, ran .5, walked .5. Miles were 12:52, 12:39, 12:29.

Workout: Work Gym
(75#Inc)3x9P
(LegRaise)20,15,15
(55#DBShldr)3x8
(Plank)3x90
(80#Skulls)10,9
(35#IncFly)2x13
(35#Bulldozer)2x10
(63#Rope)12,10

53 + 9 w/u = 62 mins

Quick push WO at the work gym over lunch. Incline was GREAT! Not heavy, but 3x9 with long pauses on each rep was very good work. Supersetted incline with lying leg raises.  Next I did shoulder press supersetted with planks. I was only going to do 2 sets, but wanted 3 sets of planks so I added a set of shoulder press. I did 90 second planks today. The 2nd two got tough after already doing leg raises.

Then I did skull crushers. Planned on 3 sets, but 2 was enough. Then I supersetted incline fly's with bulldozer laterals. I was plannig on using 40#DB's, but they were taken, and 35's were probably plenty heavy today. Finished up with some quick rope pushdowns. Really nice WO. Very pleased with incline.

Nutrition:
I weighed 172.6 this morning. Down from 177.2 yesterday.  Not doing RFL right now, but keeping carbs fairly low and all complex carbs.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	248	152	49	2,032
	Calories	992	606	439	2,037
	Percent	49%	30%	22%	`

Mon 8/10 - Cardio

Cardio:
30 minutes cardio. Walked 1, jogged 1, + c/d. Miles: 15:53, 11:15, 2:20.

Nutrition:
I weighed 177.2 this morning. Ate a lot of carbs late last night again to try to make up for big calorie burn today. As a result, weight is up. Fairly strict nutrition today. Cutting carbs to about 150, and all complex carbs.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	239	136	49	1,931
	Calories	956	543	437	1,936
	Percent	49%	28%	23%	`

Sun 8/9 - Pull Day (Power Cleans!)

Workout: LA Fitness
(PowerClean)95x10,115x10,135x7
(135#IsoRow)3x10,90x15
(45#DecCrunch)10,10,8,BWx15
(190#VbarPull)3x8,165x10
(Plank)4x1
(85#DBRow)2x10
(80#BBCurl)2x11
(80#UprightRow)2x11
(30#RDeltBulldozer)3x12
(IncCurl)30x8,25x10,20x15
(45#SealRow)2x10
(58#Hodge)2x10

60 mins + 15 w/u = 75 mins

started today's Pull WO with some power cleans. I've never really done these, and figured they'd be a good way to get warmed up. I started light and worked up to a good working weight for first time doing these. Once I got some real weight on the bar, these were tough and took a lot of energy. Really worked upper back and I like them a lot. I'll have to watch some more video for technique tips because I definitely plan on doing these again. One of the hardest parts is getting the weight from up on shoulders down to starting position. In a gym where they have bumper plates, you can just kind of drop the weight to the ground. We don't have bumpers at LA Fitness, so I just have to control the weight down to starting position (which might be a good thing because I have to work during that part of the movement as well).

Anyway, on to the rest of the WO. Started with iso rows. 3 heavy sets and a back-off set. Supersetted with weighted decline crunches. 3 heavy sets and a back-off set here too. Then I did 3 heavy sets and a back-off set of vbar pulldowns supersetted with 1 minute planks. Next I did 2 sets of DB rows, on the heavy side, but still controlled. Next I supersetted barbell curls with upright rows. 2 sets each.

Next I did another new movement. I'm calling them rear delt bulldozers.  They are dynamic standing rear delt fly's with a much heavier weight than I can do with seated rear delt fly's. Loved them and will continue to mix them in. I supersetted them with incline curls. Finished up with seal rows (had to go pretty light) and hodge rows. Awesome WO. Great work on my standard moves and added in 2 new moves (power cleans, dynamic rear delt fly's) that I loved.

Nutrition:
I weighed 176.0 this morning. Ate a lot of carbs late last night, so I was a bit bloated this morning. I do this way too often. I was active all day and fitbit showed I burned a TON of calories today (5,000+). I think that's high, but I ate a ton in the evening because I didn't want to be in a massive caloric deficit (wanted to be in a slight surplus actually).

		Prot	Carb	Fat	Cal
TOTALS:	Grams	240	558	67	3,774
	Calories	958	2233	602	3,793
	Percent	25%	59%	16%	`

Sat 8/8 - Push Day

Workout: LA Fitness
(80#Inc)8,8,7,6,
(Inc)70x9,50x8,35x10,
(1-LegPress)2x10,4PLx35,
(10#CrunchTwist)3x13,
(50#DBShldr)8,7,45x9,9,
(RevCrunch)15,13
(Skulls)90x7,80x9,7,
(40#IncFly)2x10,
(58#Rope)2x12,
(40#Bulldozer)2x10,
(20#LDelt)10

61 + 9 w/u = 70 mins

Started with 4 good sets of heavy incline. Same reps as last heavy WO. Then raised incline and did a tripple set. Next was 2 sets single-leg leg press, plus one set double leg 35 reps (brutal). Supersetted with crunch twists. Then 4 sets of shoulder press combined with 2 sets reverse crunches.

Then we did 3 sets of skull crushers. 90# barbell was heavy, but good work. Then 2 sets with 80#'s. Then 2 sets of incline fly's.  Finished up with rope pushdowns, bulldozers (video) and a set of seated lateral delts.  Good WO.

Nutrition:
I weighed 173.2 this morning. Chipotle with Hayden and Elena after the WO. Not quite sushi, but a great post WO treat.

Fri 8/7 - Bike

Cardio:
Rode 10 miles in 42:00.  Avg 14.4 MPH. Wanted to go further, but didn't get as early a start this morning as I needed to be able to stay out longer.

Nutrition:
I weighed 173.2 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	225	303	52	2,574
	Calories	899	1210	471	2,580
	Percent	35%	47%	18%	`

Thu 8/6 - Upper + Cardio

Workout: Work Gym
(75#Inc)2x8P (long paused reps)
(165#VBarPull)2x8
(60#Inc)10P (long paused reps)
(75#DBRow)3x10
(45#DBShldr)2x10
(80#Skulls)10,9
(30#IncCurl)2x12
(Plank)4x1min
(50#RDeltFly)2x10
(38#FacePull)2x11

44 + 9 w/u = 53 mins

Not a lot of time for a WO, but wanted to get a good quick one in. Volume and effort was about exactly what I wanted. 2 sets of incline. Long pauses on every rep. Supersetted with vbar pulldowns, focusing on keeping shoulders retracted at bottom of the pull. Increased angle of incline and planned on 2 sets, but after 1 paused set, I felt like that was enough. I'm hoping to recover fully for heavy WO's this weekend. So I moved to shoulder press for 2 sets and combined those two movements with 3 sets of DB rows.

Then I did 2 sets of skull crushers and 2 sets of incline curls combined with 4 sets of 60 second planks.  Finished up with rear delt fly's and face pulls for some rear delt work. Nice WO in a fairly short amount of time.

Cardio:
Went for a 50 minute walk with Sarah in the evening. 

Nutrition:
I weighed 172.0 this morning. Feeling good. Trying to eat more whole foods, more fat, less cereal (and other refined carbs). My stomach is slow to adjust to it.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	229	315	62	2,712
	Calories	918	1259	560	2,737
	Percent	34%	46%	20%	`

Wed 8/5 - Cardio (Run)

Cardio:
Ran 3 miles in 29:51, cooled down 10 mins walking. 3.5 miles total.
Miles were 10:12, 10:00, 9:39.
This run was slower and felt much harder than the run this weekend that was a mile longer.

Nutrition:
I weighed 173.8 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	222	263	46	2,356
	Calories	887	1050	417	2,354
	Percent	38%	45%	18%	`

Tue 8/4 - Upper

Workout: Work Gym
(65#DBShldr)8,60x8,8
(188#VBarPull)3x8
(50#IncFly)10,10,8
(75#DBRow)3x10
(90#Skulls)7,80x10,8
(40#Crunch)3x13
(40#IncCurl)2x9
(20#L/RDelt)2x12/12

54 + 9 w/u = 63 mins

Coming to the realization that going heavy or to failure on incline press 3x/week isn't optimal. So today I started with shoulder press and heavy v-bar pulldowns. 3 sets each. Shoulder press was good. When this was a priority movement, I'd get 10 reps w/ 65#'s. Got 8 and dropped to 60's because I wanted to keep reps around 8. Pulldowns were heavy, but good. So for chest, I just did incline fly's. I did go heavy though. Normally I use 35#DB's as an accessory. The heavier weight felt good. Supersetted fly's with DB rows.

Then I did skull crushers and weighted crunches. I thought I'd get better reps with 90#'s on skull crushers since I hadn't done a lot of pressing. Had to drop weight after 1st set. Crunches were good. I bumped the weight on incline curls and got good reps. Supersetted with seated lateral/rear delt DB work. Very good WO today.

Nutrition:
I weighed 174.4 this morning. Trying to eat around maintenance on this "diet break". It's hard on days like yesterday where I biked 22 miles.

Mon 8/3 - Bike

Bike:
10 miles in the morning. 45 mins.
12 miles in the evening. 60 mins.
22 miles avg 13.5 mph

Nutrition:
I weighed 175.6 this morning after eating a shit ton of cereal late last night.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	237	404	76	3,222
	Calories	946	1615	681	3,242
	Percent	29%	50%	21%	`

Sun 8/2 - Upper

Workout: LA Fitness
(80#Inc)8,8,7,6,65x8,40x8
(145#SeatRow)4x10+90x10
(50#DBShldr)8,8,7
(165#V-barPull)3x8
(Dips)15,13
(35#IncFly)2x11
(LegRaise)4x15
(80#Skulls)10,8,6
(35#Inc/HCurl)2x10/10
(20#L/RDelt)2x10/10

88 + 12 w/u = 100 mins

Warmups for incline felt crappy. Even 45#DB's felt like a bit of work. I didn't even know if I'd make it up to 80# DB's today. Then, once I got there, things just felt good. I think my triceps are getting stronger from the skull crusher work I've been doing. Reps that I used to not get are not not sticking and I'm able to push through. Good work on incline today on every heavy set. Then we increased the angle of incline for 2 drop sets. We supersetted incline with seated rows. 4 heavy sets and a drop set. THen we supersetted shoulder press with v-bar pulldowns. These 4 movements are the meat of the WO, and we both felt like we'd already had a good upper body WO at this point.

We decided to do 2 sets of dips. I had them written for later in the WO, but they're tough on my shoulders, so I didn't want to do them after fly's. Then we supersetted incline fly's and lying leg raises. Next we did skull crushers. 3 good sets even though reps dropped by 2 each set. Then we did the incline/hammer curl combo. Finished up the WO with seated lateral/rear delt combo.  Great WO. Much better than I expected based on how warmups felt.

Nutrition:
I weighed 172.4 this morning. Pretty light for a Sunday and being away this weekend. Really ate pretty strict while away. Going to eat over maintenance today for a mini-refeed and to capitalize on that good WO this morning. Wheels kinda came off late night.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	280	620	92	4,410
	Calories	1120	2480	828	4,428
	Percent	25%	56%	19%	`

Sat 8/1 - Cardio (4 mile run)

Cardio:
Sarah and I found a nice park in Harrisburg called Wildwood Park. It had a nice path around a lake/marsh and boardwalks that jutted out toward the water. We were just going to go for a fast walk, started running and just ended up running 4 miles. Loved the run with Sarah.  Miles were:
15:01 (some walking to start)
10:36
9:17
9:17

There was some interesting natural artwork along the trail.  Here's a couple pictures:

Nutrition:
Didn't weigh myself and not sure about calories.