Tue 1/8 - GBR Upper & Cardio

Workout: (Big Sprint gym)
(185#SmithIncline)6,6,6,5 really good. PR.
(140#Row)4x10 very good
(60#DBBench)3x10 great
(Pullups)3x6
(95#SmithOHP)12,10,10'
(35#IncFly)2x10
(70#OHTriExt)x10, 75#x10,10 Great! PR!
(25#Lat/RearDelt)8/10,8/10,0/10
(30#HCurl)13/+4,4,4,4 very good
47 mins

Wanted to go heavy on chest today, but also felt like a change up today from 75#DBIncline, so I did heavy smith incline.  This was really good and I was happy with the reps here.  Bumped up the weight on rows today and they were great.  Heavy incline and rows is a tough superset though.

Since I did barbell incline, I did DB flat bench.  I wasn't sure what weight to use so I started with 60's.  First set wasn't bad and I was going to bump up the weight.  Glad I didn't.  After heavy incline, these got tough quickly and really worked last 2 sets to get 10.  Pullups were OK.  I wasn't going to do them and do BOR, but lower back still a little tender from heavy dead lifts the other day.  Didn't go to failure on pullups and sets of 5 might have even been better to save the elbows more.

Smith OHP was good.  First set was easy.  Felt like I could have done 15 reps easy.  2nd set, 10 was tough.  3rd set, done by 8 reps and last 2 reps were partials.  Hit a wall.  Incline flye's were really good (and hard).  Just 2 sets was more than enough.  Chest was done!

I did Tri Ext and delts as a triple set.  First set of OH ext's felt easy so I bumped up to 75#'s.  This is the heaviest I've gone and still got 10 reps.  Very happy w/ this because this is another bump in a couple of weeks.  I thought these were going to suck today because of heavy pressing already. Rear delts felt really good.  I only did 2 sets of lateral raises because shoulders were done from OHP.  Finihsed up with myo-rep curls which were great.

Wasn't expecting much from this WO, but it turned out great!  I really liked the heavy BB incline followed by DB flat bench.  This really worked the chest well.  I'm nervous to go realy heavy on BB w/o a spotter, so this worked well.  A lot of work in 47 mins!

Cardio:
Walked for about an hour with Sarah again this evening.   

Nutrition:
I weighed 182.2 this morning.  Feeling pretty lean actually and surprised my wieght jumped up.  Good nutrition day, other than having casein shake so late (11:30PM).

		Prot	Carb	Fat	Cal
TOTALS:	Grams	213	133	26	1,598
	Calories	852	530	236	1,618
	Percent	53%	33%	15%	`

Mon 1/8 - Cardio x 2

Cardio:

• Walked for 50 minutes fasted at 1PM.  Ate first meal at 2:15PM.
• Walked for about 60 mins with Sarah after dinner.

Nutrition:
I weighed 181.4 this morning.  Decent nutrition day, but went out to dinner and had more carbs than planned for today (hummus and pita).  Didn't overdo it though.  Protein was 210g, fat about 35g and carbs probably about 100, so still a decent day.  Carbs should have been about 60 or less. 

Sun 1/6 - Lower

Workout: (Fitness First)
(RDL)225x8,275x6,6,6,8 (5) Great! PR
(LegPress)6plates 4x12
(185#SLDL)3x10
(75#Shrug)10/+5,5,5,5
(75#Crunch)25/+10,10,10
(BallPike)3x12 short rest
(Dips)3x12
53mins

RDL was really good today. I just felt stronger as the sets went on.  Great last set. I did leg press/SLDL superset which was good and I didn't have grip issues like I did last WO after heavy RDL followed by SDLDL.

Increased weight on shrugs (grip not an issue), mainly becuase I wanted to bump up the weight on crunches so I figured I might as well use the heavier weight for shrugs as well.  The crunch/ball pike combo was good. I stuck with straight sets of ball pikes, but kept the rest periods short.  Finished of with 3 sets of dips.  I also warmed up 10 mins and cooled down 12 mins on the treadmill (HR 145-155).

Good WO, with RDL being the best exercise today. Total WO 75 mins.

Nutrition:
I weighed 183.6 this morning. I didn't overdo it at all at the progressive dinner party last night, but wieght still jumped a little.  Big post WO meal today with almost 100g protein.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	210	207	36	1,993
	Calories	840	829	328	1,997
	Percent	42%	42%	16%	`

Sat 1/5 - Upper (Stuck!)

Workout: (Fitness First)
(145#Incline)10,9,8,7 Bump in weight-very good
(100#IsoLatRow)4x10 Bump in weight-very good
(145#Bench)12,11,8 Bump in weight-got stuck
(CloseGripPullups)3x6
(50#IsoLatShldr)3x10
(35#IncFly)3x10 good
(70#OHTriExt)2x10
(25#Lat/RearDelt)3x8/10
(120#TriPushdn)12/+5,5,5
(30#HammerCurl)15/+4,4,4,4 great
58 mins

Incline was really good with a bump of 10#'s & will be good to work to 4x10 again, then bump, repeat. Bump in Iso Lat Row weight felt good and I concentrated on the contraction and negative.  Bump in weight for bench too, and it was going along and I was feeling real good when toward the end of the 2nd set my right wrist just kind of colapsed backward. Really weird. Anyway, I was semi-stuck.  I got the right side up but couldn't get the left side on the rack, so I lowerd the left side to the floor, snuck out and got it on the rack.  Ughhh, pretty embarrassing, but it generally happens sooner or later. Thankfully the gym wasn't that crowded ;)

Pullups were pretty good. I did them with suspended handles in the squat rack. My elbows are pretty sore, so the pullup experiment is over again for a couple WO's. Freakin' elbows.

Iso Lateral Shoulders were good, and 50 is a good weight for now.  Flye's were really good again.  Hammer curls myo-rep style were great again.

Overall a  fantastic WO with a couple bumps in weight and good reps.  Oh, except for that one little getting stuck under the bar thing.

Warmed up on the treadmill for 10mins, c/d 15 mins for total of 25.  Total WO time 83mins.

Nutrition:
I got a new scale yesterday and it is consistently weighing me 1.4-1.6 pounds heavier than the old scale. The new scale "measures" body fat %, LBM, etc.  I don't think it's very accurate for those measurements.  I'll check them occassionally and as long as they are stable or going down, it's at least an indication of where I'm at.  So, I weighed 183.0 on the new scale (181.4 on old scale) so weight dropped from yesterday.

Fri 1/4 - Cardio

I walked for 42 minutes at 2PM.  I ate my first meal at 3PM.

Good nutrition day.  Calories were higher than Wed because I kept protein pretty high (1.3grams/lb body weight).

Fri	Time	Item	Size	Prot	Carb	Fat	Cal	Weight
1/4/2013	8AM	BCAA	10g					182.2
	3PM	Creatine	5g
	3PM	Whey Shake W1	1 scoop	30	4	1	140
	3PM	Canned Chicken	1 Can (7oz)	46	0	4	210
	3PM	Brussel Sprouts	5oz	4	10	0	50
	3PM	Jerky (Walmart)	1oz	14	3	1	80
	5PM	Chobani Yogurt	6oz	18	7	0	100
	5PM	Jerky	2oz	28	6	2	160
	7PM	Chicken	5oz	35	0	1	150
	7PM	Cottage Cheese	2.5servings	35	13	3	225
	7PM	Carrots	4oz	1	11	0	48
	10PM	Casein Protein (GNC)	1 scoop	25	11	2	160
	All Day	EFA's	10caps	0	0	10	90
	All Day	Almonds	1/2 oz	3	3	8	93
				Prot	Carb	Fat	Cal
		TOTALS:	Grams	238	67	30	1,506
			Calories	953	269	272	1,494
			Percent	64%	18%	18%	`

Thu 1/3 - Full Body SD Hypertrophy

Workout:
Group1
(75#DBIncline)4x7 very good
(130#Row)4x10 good
(190#LegPress)4x12
25mins

Group2
(Pullups)3x6
(Dips)15,15,10 hit wall
(65#DBSwings)4x10 holy shit - brutal
42mins

Add-ons:
(TortureTwist)30/+10,10,10,10
(70#OHTriExt)3x10
52mins total

I had a hard time deciding what to do today because I want to be able to work out Sat & Sun at Fitness First, so I decided on a SD Full Body Hypertrophy WO from the template I was using a couple months ago.  Love these WO's.  Workout out at the large Sprint gym.

DB incline was good and I tried for an 8th rep on the last set but couldn't quite get it up.  Rows were good, but not as good as the Iso Lateral Row machine.  Leg press was pretty good.

I did regular pullups and just did sets of 6, careful not to go close to failure because of stress on my elbows. I had 3x12 written down for dips, but they felt good so I pumped out 15 easy first set.  Felt it a bit on 2nd set and hit a freaking wall on the last set.  I gotta start doing some serious cardio because I was huffing and puffing.  I decided I shouldn't do dead lifts today if I want to do them hard in a day or two, so I did DB swings.  These were ball busters and I tried not to rest too long between sets.  Hard, but felt great.

I did one more mini-set on torture twists then normal and was done.  I was cooling down and decided I hadn't really hit tri's enough (probably a wrong conclusion, considering heavy incline and then dips), so I did OH tri extensions which were good.  I don't think I'd gotten 3x10 with 70#'s yet.

Great WO!

Nutrition:
I weighed 182.6 this morning.  Good nutrition day after a fairly strict day yesterday without a WO.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	217	172	37	1,869
	Calories	867	688	335	1,891
	Percent	46%	36%	18%	`

Wed Macro's were:

		Prot	Carb	Fat	Cal
TOTALS:	Grams	202	87	28	1,389
	Calories	810	349	248	1,407
	Percent	58%	25%	18%	`

Tue 1/1 - GBR Upper

Workout: (Fitness First)
(135#Incline)4x10 Good
(90#IsoLatRow)4x12 very good
(135#Bench)12,12,14 great
(CloseGripPullups)3x6
(50#IsoLatShldr)4x10
(35#IncFly)3x10 great
(70#OHTriExt)2x10
(25#Lat/RearDelt)2x10/12
(120#TriPushdn)12/+5,5,5
(30#HammerCurl)15/+5,5,5 great
57mins

Incline was solid and I don't think I could have gotten up another rep on the last set. Need to think about bumping up weight slightly here and work back to 4x10. Bumped up weight on Iso Lat Rows again and these were great.  Love this machine.  Bench was good and I got 14 reps the 3rd set. Definitely need to bump the weight here and work to 3x10-12.

I decided to "treat" myself to pullups today, being the new year and all. They hurt my elbows, but it gelt good doing them again.  Plus, my WO schedule the last couple of weeks with doing two types of rows on upper days and deadlifts on lower days has been too much strain on my lower back I think.

I bumped up the weight on iso lateral shoulder press and did 4 sets.  The last 2 reps of the 4th set were only partial reps, but I'm loving this machine as well.  I'm going to miss being able to use the iso lat row and shoulder machines now that I'll be back working out at the sprint gym again after Christmas break.  I also bumped up weight on incline flye's and did 3 sets.  The bump here was long overdue and these felt really good.

Tri's and shoulders were well worked from all the pressing and 4 sets of shoulder press, so I only did 2 sets of OH tri's and delts (in a triple set).  Shoulders are getting stonger now that I'm putting more work into them.  Since I only did 2 sets of OH tri's, I did a myo-rep set of tri pushdowns.  Finished off the WO with myo-rep set of curls.  These felt great! I'll have to remember to do myo-reps for these instead of straight sets.  I warmed up (5mins) and cooled down (15mins) on the treadmill for a total of 20 mins.

Overall a great WO!  Bumped up weight/reps on several lifts and what a way to start the new year!  Very happy and feel blessed to be where I'm at today in many aspects of my life.

Nutrition:
I weighed 185.4 this morning.  Time to reign it back in and get down to mid 170's.