Tue 4/9 - Shoulders

Workout: (Small Sprint Gym)
(50#DBShoulderPress)5x8
(40#Curl)4x8
(100#RearDelt)3x12
(20#LatDelt)3x8
(HangLegRaise)3x12
(50#OHTriExt)20,18,18
(LyingLegRaise)3x15
32mins (no time for w/u or c/d)

Work meeting from 10AM-4PM and hard-stop hour for lunch, so if I was going to do a WO, it had to be a quick one. I decided to do shoulders, but this might end up being problematic from a WO programming perspective the rest of the week. My left knee is hurting a lot, so I might not be able to do a lower WO tomorrow, which means I'd have to do upper again.

Anyway, DB shoulder press was good, but felt a little heavier than I thought. I could definitely still feel yesterday's WO. Curls were good.(14mins)

Rear/lateral delt and hanging leg raise was good. Lateral raises were really tough with very little rest and 5 sets of shoulder press already. Leg raises were good, but hanging like that really bothers my elbows.(10/24mins)

I had tri pushdowns written in, but decided to do overhead tri extensions. I haven't done them in a couple months.  High reps here were pretty painful. Lying leg reaise w/ hip thrust were good.(8/32mins)

Decent little WO. Not a lot of rest and some decent work crammed in there.

Nutrition:
I weighed 184.4 this morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	226	107	41	1,689
	Calories	903	430	371	1,704
	Percent	53%	25%	22%	`

Mon 4/8 - GBR Upper (Bench!)

Sun 4/7:
Walked for 60 mins in the morning. Weight really high (188.2).

Mon 4/8:
Workout: (Fitness First)
(185#Bench)5,5,5,5,10 Great last set!
(Pullups)6,6,6,6,8
(70#DBIncline)4x8 V. Good
(125#T-Bar)4x8 "Light"
(65#IsoIncline)3x10 Weight bump
(100#IsoRow)3x10 Weight bump
(145#CGBP)7,6,7
(45#HammerCurl)3x8
(50#SkullCrusher)12,10 Good
(165#CableCrunch)10,10
(HangingLegRaise)3x10
60mins
+10 w/u = 70mins total

After my last upper WO I decided I needed to start adding some focus on good old bench press. I wasn't sure where to start, so just warmed up a couple sets working my way up and settled on 185# 5x5. Turns out this was too light. I asked for a spot the last set because I wanted to get 6-7 reps. I got 10 w/o any help and it felt awesome (was working hard though!). I guess I'll be feeling my way through this weight until I get it dialed in. Was just clueless today where to start. 185# wasn't "easy" for sets, but clearly I had too much left in the tank for the last set. Really good work regardless and I was very pleased with this after being pretty pissed at my poor bench performance last WO.  Very good starting point.  Pullups were tough, partially because I was pretty heavy this morning.(16mins)

I still love DB incline and did 70#s here. These were real good working sets. T-bar row was good, but kinda light and I need to bump the weight.(14/30mins)

Bumped the weight on iso incline and these were good. Might have been able to do this because bench wasn't as heavy as it needed to be though. Bumped weight on iso row and they were good.(10/40)

Close grip bench was good, especially the last set. Combo'd it with some bi work.(9/49mins)

Skull crushers were good, but a little tough on the elbows. I like them, but have to be careful w/ elbows. Combo'd with couple sets of cable crunch and then "remembered" I need extra work on lower abs so finished up with 3 sets of hanging leg raises.(11/60mins)

Very happy with this WO, especially bench. 185#'s was easier than I thought and will start working up from there.  Better to start light and move up than the other way around.

Nutrition:
I weighed 186.6 this morning. Gotta get serious about a cut date/decision. I can tell I'm getting a little nervous about this upcoming cut. I'm used to eating a lot and I'm still making good progress on upper and lower lifts. I'm a little hesitant to start cutting and stop that progress, but I also want to be good and lean as it warms up.  Coming to decision time very soon though.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	236	251	54	2,424
	Calories	943	1004	487	2,434
	Percent	39%	41%	20%	`

Sat 4/6 - GBR Lower (Front Squat PR)

Workout: (Fitness First)
(FrontSquat)95x10,135x8,175x5,185x5,5,5,5 Very good - Weight bump!
(LegPress)8platesx10,10,10,10
(245#SLDL)4x8
(LegPress)4platesx20,25 Great - brutal
(90#LegExtension)3x12
(75#LegCurl)3x12
(150#CableCrunch)15/+5,5,5,5,5 Great
53mins + 12 w/u + 10 c/d = 77mins total

My left knee has been bothering me so wasn't sure what to expect today. Warmed up, felt OK, and got at it. Bumped up the weight on FS again after the first working set felt pretty good. 185#'s was pretty tough the last 2 sets and might need to stay at this weight for a little bit. Very pleased.(19mins)

Leg press/SLDL combo was really good again. I need to bump the weight up on SLDL. After this combo for 4 sets was done, I dropped the weight on leg press and did sets of 20 & 25. Brutally good.(22/41mins)

Leg ext/curl was OK. Nothing of note.(9/50mins). Abs still sore from the ab WO the other day, but myo-rep cable crunches felt great. Really stretched at the top and really felt them working.(3/53mins)

Another really good lower WO despite left knee being a little wonky lately. Very pleased.

Nutrition:
I weighed 183.6 this morning.

Fri 4/5 - GBR Upper

Workout: (Fitness First)
(85#DBIncline)6,6,6,6,5 Great - Rep PR!
(CGPullups)6,6,8,10,8 Good
(155#Bench)4x8 WTF! Sucked
(125#T-bar)4x8
(55#IsoIncline)3x10
(90#IsoRow)3x10
(145#CGBP)7,6,6
(150#TriPushDn)10/+3,3,3,3
51mins +10 w/u + 14 c/d = 75mins total

DB incline was really good and I got the 6th rep on 4th set that I didn't quite get on my previous best. I didn't even attempt a 6th rep on 5th set. It wouldn't have been close. I wasn't really feeling "up" for this WO either and really was just considering doing 5x5, but glad I pushed it a bit. Close grip pullups were good, but I got a little overzealous on the 4th set. I should have just done 5x7/8.(20mins)

I've been stuck on chest press and have been wanting to get back to flat bench, so I decided to do it today. I was expecting 5x10 fairly easy at this weight. Boy was I wrong. 4x8 was tough. It was after heavy incline, but still. This isn't much better than my close grip bench work for tri's, later in the WO! REALLY gotta work on this! T-bar was good.  I ate low carbs yesterday, and I could tell energy was falling off here.(14/34mins)

Iso incline was good and I bumped up the weight during 1st set. Still love iso rows, but gotta do some seated rows soon.(9/43mins)

Close grip bench was pretty good, but tri's dying by this point. Notice how this is only 10#'s lighter than bench, and done later in the WO. (5/48mins).  Finished off with myo-rep set of tri pushdowns that felt good, but heavy. I was going to do skull crushers again, but someone was using the EZ bar.(3/51mins)

Overall very pleased with this WO. Great incline, and identified something I really need to start working on - flat BB bench. I might have to start using that as my first focused movement, but it's going to be tough making a ton of progress on a cut.

Nutrition:
I weighed 181.6 this morning. Thought I'd be lower with significantly reduced carbs yesterday. Normally when I cut carbs, I drop 3-4 lbs (water) quickly.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	276	273	56	2,651
	Calories	1104	1093	504	2,701
	Percent	41%	40%	19%	`

Thu 4/4 - Abs. Just abs.

Workout: (Small Sprint Gym)
(CaptChairLegRaise)4x12
(TortureTwist)4x12
(BallPike)4x12
(LyingLegRaise)4x12
(60#CableCrunch)4x12
(25#RussianTwist)4x1
(1minPlank)4x1min
4 circuits x 8mins each
32mins work + 15w/u + 16c/d = 63 total.

I was itching to do something workout-wise today, but I'm feeling pretty beat up, especially legs, so a full body circuit was out. I decided to just do an abs circuit. Just kind of threw together a lot of the exercises I've done in the past, and am still doing currently into a routine. Some of these got very difficult to get 12 reps on the 3rd and 4th go-around.

To be honest, I think focusing on a couple heavy sets of a couple movements is just as effective, but this got me moving for 32 mins of work. Each circuit took about 6.5-7mins of basically continual work and then I rested until 8 mins hit and started the next cycle. I warmed up on the TM for 15 mins and cooled down for 16. There were a couple of exercises that I did 15+ reps on during various sets, but basically all 4x12.

Nutrition:
I weighed 182.0 this morning. Higher than I wanted, but what I expected when weight was high last night. Good clean nutrition day. Low carbs (veggies only).

		Prot	Carb	Fat	Cal
TOTALS:	Grams	236	88	44	1,671
	Calories	946	351	392	1,689
	Percent	56%	21%	23%	`

Wed 4/3 - GBR Lower + shoulders

Workout: (Fitness First)
(FrontSquat)95x10,135x6,165x5,175x5,5,5,5 - Weight bump - Good
(LegPress)8plates 4x10, 4plates 1x20 V. Good
(245#SLDL)4x8
(105#OHP)7,7,6,6
(45#HammerCurl)4x7 Weight bump
(75#LegCurl)3x10
(90#RearDelt)3x10
58mins
+10 w/u + 6 c/d = 74mins total

Knees weren't feeling great this morning, but decided I'd better try to stick to the plan.  Left knee bothered me a bit throughout squats, but not enough to stop, and I went ahead and bumped up the weight. Very good work. Tough.(20mins)

I was thinking about wussing out and doing 2 heavy sets of leg press and then two lighter, higher rep sets. Glad I didn't give in. I did all the heavy one's and they were good. The extra set of 20 was brutal and legs were burning.  SLDL was good, but grip became an issue at the end of the last set.(21/41mins)

I decided to add shoulders to lower day because I just don't have time on upper days...a programming issue I'm going to have to find a better solution for.  OHP was good, but I stopped at 4 sets instead of the planned 5. Combo'd them with curls, up a weight.(11/52mins)

I wanted to do some hamstring work because quads get hid much harder in squats, and especially leg press so I don't want to create a huge leg imbalance. Combo's them with rear delts for shoulder health.(6/58mins)

Great WO, but an odd combo of movements.  Hope my knees aren't going to start acting up again. I'll probably give them an extra day rest after today.

Nutrition:
I weighed 180.2 this morning. Good nutrition day, but weight is relatively high this evening.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	258	207	43	2,245
	Calories	1032	828	384	2,243
	Percent	46%	37%	17%	`

Tue 4/2 - GBR Upper

Mon 4/1 - Rest
Nutrition:
I weighed 184.0 this morning. Good nutrition day. Starting a moderate cut.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	241	147	43	1,940
	Calories	965	587	385	1,937
	Percent	50%	30%	20%	`

Tue 4/2 - GBR Upepr
Workout: (Fitness First)
(85#DBIncline)6,6,5,5,5
(Pullups)6,6,6,6,9
(50#IsoIncline)4x11
(125#T-Bar)4x8
(95#ChestPress)3x6
(90#IsoRow)3x10 V. good
(145#CGBP)3x7 V. good
(40#Curl)3x9
(50#SkullCrusher)10,8 Good
(165#CableCrunch)15/+5,5,5,5
54mins
+5 w/u + 18 c/d = 77mins total

DB incline was good, but I lost 2 reps from last WO. Same with pullups, but still good work on both.(18mins)

Decided to do higher rep iso incline and these felt good. 4 sets was probably overkill, but I wanted to do 4 sets of t-bar, so figured I'd keep it balanced.(12/30mins)

Chest press was hard. Tri's feeling it after all the pressing already done. Iso rows were good. Need to do some seated cable rows soon.(10/40mins)

Close grip bench was good, even though I lost reps. I think due to all the pressing already done. Combo'd this with curls.(10/50mins)

Finished off with 2 sets of skull crushers. Tri's were done, but liking this exercise. A little tough on elbows.(4/54mins). I cooled down on the TM and then did a myo-rep set of cable crunches at the lat pulldown.

Good WO. Nothing really noteworthy, but good work.

Nutrition:
I weighed 182.4 this morning. Had Chipotle and some Sweet Frog, but still good nutrition day.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	240	217	51	2,290
	Calories	961	866	455	2,282
	Percent	42%	38%	20%	`