Fri 2/8 - Rest

Much needed rest day before (hopefully) 2 "heavy" WO's Saturday and Sunday. Some good WO's so far this week.

Nutrition:
I weighed 177.8 this morning.  Decent nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	237	113	43	1,779
	Calories	947	453	389	1,789
	Percent	53%	25%	22%	`

Thu 2/7 - FB Circuit

Workout: Full Body Circuit (Small Sprint Gym)
(225#LegPress)4x20
(120#Bench)2x25, 135#x2x20 (4)
(120#RevGripPulldown)4x20
(45#DBSwing)4x20
(75#ShoulderPress)4x20
(TortureTwis)4x1min
33mins
+10 w/u + 16 c/d = 59mins

This was another great circuit workout! It always amazes me how trying something a little new/different once in a while can be such a breath of fresh air and help keep workouts exciting. I still love the heavy work, but these are a nice metabolic change of pace, and they are just brutal from a cardio and pure muscle fatigue standpoint.

Leg press was a good weight. I increased the weight for bench from last WO, but it still wasn't heavy enough so after 2 sets, I increased the weight and it was better (but tough!). Now I know why the last circuit WO I put DB swings last.  They are freaking brutal and it was hard to catch my breath and jump right into shoulder press.  I don't really like the shoulder press machine at the small sprint gym, so I might swap in something else next time, or simply leave shoulders out.  Torture twists were really hard after the first 2 rounds.  Barely was able to do 60 seconds.

I thought I'd do 5 circuits like the last WO, but I only got through 4.  This one was harder and each circuit was taking me a little longer to complete, which cut down on rest to keep them at 8 minutes per circuit. That caught up with me.  Regardless, 4 circuits was still one hell of a workout in a short amount of time.

Treadmill w/u 10 mins + 4 circuits in 33 mins (8min,8min,9min,8min=33total) + 16 c/d = total 59mins.

Nutrition:
I weighed 178.4 this morning. Nice. Cramping in my calves has started again.  Gotta be due to the cut and low carbs because this happened last time I cut too.  Another good nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	240	74	28	1,519
	Calories	960	297	252	1,510
	Percent	64%	20%	17%	`

Wed 2/6 - GBR Upper - 80#DB's

Workout: (Fitness First)
(80#DBIncline)4x6 Awesome! Weight bump
(115#IsoLatRow)4x8
(55#IsoIncline)3x12 Good - New exercise
(90#T-Bar)4x10 Very Good
(70#IsoLatShldr)4x8
(90#RearDelt)3x10 Real good today
(45#InclineFly)2x10 Very good - weight bump
(40#HammerCurl)8,8 Hard
(130#TriPushdn)16/+5,5,5,4
(75#Crunch)15/+5,5,5,5
(BallPike)3x12
58mins
+12w/u + 15c/d = 85mins total

I decided to bump up the weight to 80lb DB's today on incline and hoped to get 4x6. Got it! Last rep was tough, but these were awesome today. Getting up there in the big boy range (or so I like to think anyway). I'm glad I got the reps I thought I could get and didn't have to drop the weight back down. Progress! Rows were good. Instead of doing high-rep bench, I decided to do some high rep incline on the iso rep incline machine. These were good, but could have used more weight to keep reps in the 10 range. I did 4 sets of T-bar and I really tried to squeeze at contraction. Really good today.

Shoulder press was really good even after iso incline which is a similar motion. I thought my tri's were going to be fried, so I was happy I still got 4x8. For whatever reason, rear delts were really good today. Just had a better mind-muscle connection or something.  I bumped up the weight on incline fly's and these were really good and I was happy to be able to get sets of 10 even though I'd already hammered heavy and high-rep incline.

Curls were hard today and felt heavy from the get-go. I think because I did more rowing than normal. Tri pushdowns were OK and I finally got back to some ab work that I'd been neglecting. Gotta remember how good the heavy crunches followed by ball pikes feel. Did my normal w/u + c/d routine and called it a day.  Great WO today! Very pleased.

Nutrition:
I weighed 180.8 this morning. Good nutrition day today. High protein (1.4g/#body weight) mainly because I forgot I ate a chicken breast at 8PM so I had a larger than normal protein shake this evening.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	255	86	29	1,648
	Calories	1021	344	261	1,625
	Percent	63%	21%	16%	`

Tue 2/5 - Cardio

• 32 mins on the treadmill

I was really pressed for time and each "window" I had during work to get to the gym kept closing with items and meetings popping up.  I got down to the gym at 2PM and did 32 mins on the treadmill fasted, running about 1 mile and walking the rest on a steep incline. I didn't have time to shower and just threw my work clothes right back on, though I wasn't too sweaty.  I didn't get to eat anything until 3PM (whey shake) and then a salad and chicken at 4PM.

Nutrition:
I weighed 181.2 this morning.  Good drop from yesterday.  Good cutting nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	230	53	28	1,394
	Calories	920	213	252	1,385
	Percent	66%	15%	18%	`

Mon 2/4 - Full Body Complexes - AWESOME!

Workout: Full Body Complexes (Small Sprint Gym)
(25#SquatPress)5x25
(120#RevGripPulldown)5x20
(105#Bench)5x25
(90#SeatedRow)5x20
(45#DBSwing)5x20
8 mins/circuit (6mins working + 2 min rest) 5 times
40mins + 5min TM c/d = 45 mins

This was an awesome freaking WO! I wasn't sure what to do today because my legs, surprisingly, are still really sore from my last lower WO. Also, next time I do lower, I want to do it at FF or the large Sprint gym and I didn't have time for that today.  So, pressed for time, but really wanting to work out, I decided to do a series of complexes.

I wanted to try to get a series that had a horizontal push/pull, vertical push/pull, quad dominant and glute dominant exercise. I think I accomplished this fairly well (pulling this routine out of my ass, BTW).

I came up with the circuit above and only really had to adjust the weight on seated rows (dropped weight from 105 to 90 lbs).  Bench could have been a little heavier and kept to 20 reps instead of 25.  I could only get 15-20 shoulder presses on the squat press and finished the remainder of squats just holding the DB's at shoulder level.  The circuit took 6 minutes to go through moving from one exercise to the next w/ only a few seconds to catch my breath, and then I rested for 2 minutes (8mins total). I completed 5 circuits in exactly 40 minutes,plus 5 mins c/d on the treadmill for 45 mins total. Absolutely loved this workout.  It was pretty brutal, but will do it again.  Great WO plus shower in exactly 1 hour.  Perfect.

Nutrition:
I weighed 185.2 this morning. I actually dropped weight from yesterday even after pigging out at Sarah's house for the super bowl.  Weight is still WAY too high though. Really took a couple steps back this weekend.  Got back to the cut today and had a good nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	228	79	27	1,492
	Calories	910	318	246	1,474
	Percent	62%	22%	17%	`

Sun 2/3 - GBR Upper

Workout: (Fitness First)
(155#Incline)4x7 Good
(90#T-Bar)4x10 Good
(155#Bench)11,10,10 Good
(CGPullups)3x7  Good/easy
(70#IsoLatShldr)4x8
(90#RearDelt)3x10
(40#InclineFly)3x10 Very good
(TriPushdn)12,12,10 Hard
(40#HammerCurl)9,8
53mins
+10w/u = 63mins total

Incline was real good today without a spot. Didn't get 8 reps again, but still good and got 7's w/o a spot. I did bounce a little on the last rep to make sure I was in no trouble. Should've asked for a spot and controlled the weight better. T-bar was good, but elbows are barking at me. They need some love.  Bench was pretty good. I think I could've gotten 11's, but didn't want to risk it. Close grip pullups were good and felt pretty easy despite being pretty heavy today. I liked the T-bar/pullup combo, but really love the iso-lat row more.

Iso shoulders were good with 70#'s again and I didn't quite get #8 last 2 sets. Rear delts were "there". Need to figure something out for these. Incline fly's were really good w/ 3 sets. Tri's were decent and curls were better than last WO.

Good WO today. I wanted to get 8's on incline after a re-feed weekend, but it just wasn't happening w/o a spotter. Left shoulder is acting up a little and elbows are pretty bad. I think this past week was too much volume with 4 upper WO's.

Nutrition:
I weighed 185.6 this morning. Bad. Way overdid it on the re-feed, and did it poorly. I should have stacked my cals/carbs around WO's. Instead, most of them were on Saturday when I took a rest day.  Oh well. It's more difficult when I have the kids. Back at it hard tomorrow.

Fri 2/1 - GBR upper

Workout: (Fitness First)
(75#DBIncline)9,8,7,7' Very good - PR
(115#IsoRow)4x8 + drop set
(155#Bench)10,9,9 tough
(90#T-BarRow)3x10
(70#IsoShldr)4x8 weight bump - great!
(95#RearDelt)3x8 weight bump - decent
(40#IncFly)2x10 real good
(40#HammerCurl)8,6 dead
(130#TriPushDn)16/+5,4,4,4
52mins
+10w/u + 14c/d=76mins

I decided to do DB Incline today for a change (and because I pussed out and didn't want to lose reps again). These were really good though, and I've never gotten 9 reps with this weight before. I probably should have stopped at 8 and tried to get 4x8, but wanted to get as many as I could on the first set. I failed on the last rep of last set. Almost had it up, but couldn't quite lock out. Rows were good and I did a drop set to 70#'s after the 4th set and really squeezed at contraction.

Bench felt heavy and I didn't risk getting stuck today. Chest was worked hard from incline and the cut is starting to show in weight on the bar. T-bar was good.  I remembered to bump up the weight on shoulders and these were really good. Only got partial reps on last 2 of last set, but very good work here. I bumped up the weight on rear delts and these were OK. I think I do better with higher reps here.  Incline fly's were really good and I was a little surprised I got 10 reps on both sets. Glad I used 40's for curls, but was done. Wonder if I should be doing higher reps. Tri pushdowns were good, but I lost reps here and I was done.

Overall a really good WO! The cut, in combination with my 3rd upper WO of the week took a bit of a toll today. Time for a mini diet break this weekend and back at it next week. Did my usual w/u + c/d routine on the TM.

Nutrition:
I weighed 176.6 this morning. Feeling good.