Wed 8/7 - FB SD Hypertrophy

Workout: (Fitness First)
Group1:
(LegPress)4PLx15,6PLx12,8PLx8,8 V. Good
(80#DBInc)7,7,8 Good
(125#T-bar)3x8
23mins
Group2:
(DL)205x8,275x5,5 Good
(95#OHP)12,12,8+45sec WFT!?! Great!
(Pullups)2x10
20/43mins
Add-ons:
(70#DBBench)2x8
(40#Curl)2x10
(75#OHTriExt)2x10
(180#Crunch)2x10
(KneeCrunch)15,15
15/58mins
58 + 10 w/u + 10 c/d = 78mins total

Whoa, great WO! I did another Full Body WO today. Probably the best WO to do when cutting fairly aggressively. Cut volume even further than Sunday's WO.  Someone grabbed the incline bench that I had set up w/ DB's and my bag sitting in front of it while I finished my warm up, so I started with leg press...

Leg press was good and I bumped up to 8 plates. Felt good and I wanted to do another set or two.(11mins). Incline felt pretty heavy for all 3 sets, but I did get 8 reps on the 3rd set so I was quite pleased I didn't drop off there (yet). T-bar was good. Was considering bumping the weight but I'll save that for after the cut is over.(12/23mins)

Deadlift was good, but can be CNS draining so I kept it to a couple heavy sets. Again, wanted to do more, but will save volume for after the cut.(9/32mins).  I didn't know what the hell was going on with OHP. It felt so light and I got 12 reps where I'd been doing 8. I was so surprised I thought for sure the barbell I was using had to be really light, so I switched to a different bar after the 1st set and got 12 reps on the 2nd. Awesome! I did a 3rd set and it started to catch up to me and I got 8 plus a 45-count hold. The length of time I can hold the weight up after the final rep keeps increasing. Could this be helping a lot in strength here? I know it hammers my traps. Pullups were good, but I didn't press for a 3rd set of these.(11/43mins).

I started with 75#DB's for bench and barely got 8 reps. Dropped to 65#'s and was only able to get 8. Starting to hit the wall I guess. Curls were OK, though I did have to swing them a bit the last couple of reps.(8/51mins). Finished up with OHTri and ab work.(7/58mins).

Great WO. Lower volume required w/ no carbs and low cals, but still able to push some decent weight. OHP was just awesome and really happy to not lose reps on incline.

Nutrition:
I weighed 178.2 this morning. I thought I was going to be about a pound lighter. Getting lean enough where the weight just isn't going to drop in full pound increments I guess. Today was a little rough. Lots of protein, not much else.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	254	58	14	1,396
	Calories	1017	232	124	1,372
	Percent	74%	17%	9%	`

Tue 8/6 - Fasted walk

Cardio:
I walked for 45 minutes in the rain this morning fasted after taking a dose of yohimbe + ephedrine + caffeine.  Won't do this again. I forgot that yohimbe & ephedrine aren't supposed to be stacked.

Nutrition:
I weighed 178.6 this morning. Another tight nutrition day w/ low carbs. Body not adjusted to it yet so this afternoon was a little difficult, but it's working and weight is coming down. Tomorrow's morning WO could be interesting.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	244	83	26	1,552
	Calories	977	333	231	1,541
	Percent	63%	22%	15%	`

Mon 8/5 - Walk

Cardio:
I walked for 62 minutes at lunch. Absolutely gorgeous again today. Left knee bothered me throughout the walk. Not a good sign given some aspirations of running a couple times a week. Legs a little sore in general today from hitting legs (leg press & deadlift) yesterday for the first time in probably 6 weeks.

Nutrition:
I weighed 182.2 this morning. Not too bad after the weekend.Tight nutrition day today and hope to keep it that way this week. Goal is 176.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	240	79	27	1,529
	Calories	958	317	240	1,515
	Percent	63%	21%	16%	`

Sun 8/4 - FB SD Hypertrophy

Workout: (Fitness First)
Group1
(80#DBInc)4x7
(125#T-bar)4x8
(LegPress)4PLx15,6PLx12,12,12
28mins
Group2
(95#OHP)8,9,10+35sec hold
(Pullups)3x8
(DL)205x8,225x6,275x5,5,5 V. good
26/54mins
Add-ons
(Dips)20,14
(50#HCurl)2x10
(180#Crunch)10,8
(KneeCrunch)15,15
(40#IncFly)2x10
16/70mins
70 + 10 w/u + 0 c/d = 80mins total

Really wanted to get some leg work in but didn't want a full lower day after not doing legs in a while so I did a FB SD Hypertrophy WO today. Felt great and was very surprised by leg press and DL and haven't lost much after a layoff.

Incline was good, but not as easy as last WO. T-bar was good.(16mins). I was only planning on using 4-plates for leg press, but it was too light so I bumped to 6 plates. Almost went to 8.(12/28mins).

OHP was good and I added a rep each set. Pullups felt much better today than last WO.(11/39mins). I was planning on doing light/high-rep DL, but it was feeling good so I bumped the weight a couple times. 275 wasn't too heavy and was thinking about going 300. Very pleased.(15/54mins).

I ended up doing a lot of add-on work. Dips were good and I went heavy on hammer curls. Both good.(7/61mins). Crunches were good and I threw in some incline flys because I had a few mins before having to run over and meet Sarah at the club after her run.(9/70mins).

Nutrition:
I weighed 180.2 this morning. I was surprised I wasn't lower. Had sushi after WO, then went Kayaking w/ Sarha on the Potomac for 3 hours and had Pei Wei and Sweet Frog.

Sat 8/3 - Cardio

Cardio:
Ran a mile, walked 1 and ran another. Left knee and hamstring were troublesome. Hat to call this "running", but for now, it is what it is :)
Mile1:  10:47
Mile2:  16:55 walk
Mile3:  9:53
c/d:4:28
42mins

Nutrition:
I weighed 179.4 this morning. Weight fairly stable despite the cut. 
 

Fri 8/2 - GBR Upper

Workout: Fitness First
(80#DBInc)7,7,7,8 Awesome, especially on a cut!
(125#T-bar)4x8
(95#OHP)3x8
(80#SeatRow)3x8
(Dips)2x15
(Pullups)2x7 Hard
(75#OHTriExt)11,8
(40#Curl)2x10
(180#Crunch)10,8,6 Tough
(KneeCrunch)3x15
48 mins + 12 w/u + 10 c/d = 70 mins total

My last WO was on Tues and I've been cutting fairly aggressively all week; about 1,000 cal daily deficit. Wasn't sure what to expect, but I was hoping that a couple days between workouts to recover would help. Apparently, it did.

Incline was great, and this matched my best from 1.5 weeks ago when I wasn't cutting. I really had to work to get that 8th rep up, but it felt good to get it (Note: probably shouldn't be getting so grindy on reps like that on a cut). T-bar was great and got more reps than last good WO.(17mins)

OHP was fairly good. Held last rep at top for a 25-count. Seated rows were good.(11/28mins). I decided to do dips instead of lighter incline or fly's and they were good today. Worked hard last 3-4 reps. Pullups were hard. Probably combination of cut and good back work already done.(7/35mins).

First set of OH tri extensions were good and hit the wall on the 2nd set. Curls were good. What I've been doing is doing as many reps w/ both arms at once w/ DB's until I need to switch to single arms (e.g. cheat a little) until I hit desired # of reps. Completed first set and switched to singles on 2nd set after 7 reps.(6/41mins). Finished up with some core work. Crunches let me know I haven't been hitting abs enough recently. Reps fell off too badly, but still good work.(7/48mins).

Very pleased w/ this WO, especially top-end strength (and endurance, but to lesser extent) given cutting fairly aggressively this week.

Nutrition:
I weighed 179.6 this morning. I dropped some weight quickly early in the week, but it's been slow since then. I've had to eat out for work obligations a couple times, but have kept it fairly clean. Diet won't be as clean over the weekend and then back to hard cut next week hoping to get close to
176#'s by Friday morning.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	239	198	46	2,176
	Calories	958	792	413	2,162
	Percent	44%	37%	19%	`

Thu 8/1 - 2 runs in a row

Run: 25 mins, c/d 7 mins

I decided to run again this morning, probably against my better judgement.  Gotta remember that I haven't really been able to run in 6 months, so I've got to ease back into it.  Really love running though and hope I can start running with Sarah now and then.  Took it nice and slow again this morning except for a few minute section where I picked up the pace and stretched my legs a bit.

Nutrition:
I weighed 179.8 this morning. Couple of good nutrition days in a row this week even though I've had some work meal obligations.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	256	85	26	1,617
	Calories	1025	341	235	1,601
	Percent	64%	21%	15%	`