Mon 10/7 - GBR Upper - Deload & Reset

Workout: Golds
(65#DBInc)4x8
(60#SeatRow)4x10
(95#OHP)2x7+60sec
(Pullups)2x8
(60#Bench)3x10
(80#IsoRow)3x10
(65#OHTri)3x12
(65#BBCurl)3x12
(30#CableFly)3x10
(50#TriPushDn)15,13,13
46 mins + 10 w/u + 10 c/d = 66 mins total

After last WO and cut I took 20% off weight and am starting 2-week back cycle/deload and then will try to build up from here. In hindsight, I cut too hard, I worked out too frequently, and I was running on rest days.  This was an equation that wasn't going to work successfully from the start. Lesson learned.

Incline was good, but really it felt heavier than it should have. As good a place as any to start back I guess. Seated rows were good.(11mins). OHP was OK, but still down reps. Pullups were OK. Didn't push too hard here.(7/18mins).

I had 2 sets of bench and rows written in here, but did 3 of each. Both felt good.(12/30mins). 65# overhead tri's were good, but again, these felt fairly heavy. Curls were good. Haven't lost reps/weight here.(9/39mins). Cable fly's felt good, as did tri pushdowns.(7/46mins).

Well, there it is. The new baseline to work from. I'll probably keep these same weights again next WO, where "hopefully" it'll feel easier. Then start working toward adding weight/reps each week until I get back up at least to where I was. It could take a while though.

Nutrition:
I weighed 179.6 this morning. I gained 15 pounds in 3 days. Some of that water will surely drop off quickly over the next 2-3 days. Decent nutrition day. Gotta shed some of this water weight for a few days and see where I stand.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	180	280	49	2,261
	Calories	721	1118	438	2,278
	Percent	32%	49%	19%	`

Sun 10/6 - 4.25 Mile Run

Cardio:
Ran 4.25 miles in 41:30 (9:52, 9:48, 9:54, 9:30, 2:25). Avg 9:45 pace, c/d 30 mins with Mom. Total 72 mins (761 cals).

Nutrition:
I didn't weigh myself this morning. After yesterday's WO, it's time for a re-feed, then maintenance cals and then try to build back up from new (lower) baseline.

Sat 10/5 - GBR Upper + Picture

Workout: Ironbound
(80#DBInc)5,4,70#x7,7 Ouch! This sucked.
(135#BOR)3x10
(55#DBInc)2x10
(70#T-bar)2x12
(95#OHP)8,6+60sec
(Pullups)2x10
(65#OHTriExt)12,10
(65#BBCurl)2x10
(TriPushDn)2x12
(Crunch)12,10
(RDelt)2x10
(KneeCrunch)2x30
(ChestFly)15/+5,5,5
(T-Twist)16,12
53 mins + 10 w/u + 5 c/d = 68 mins total

Holy crap, 80# DB's felt like 100. Dropped reps on 1st set. Was hoping to get at least 3x5. Nope. Had to drop weight. 70#DB's felt heavy as hell and I had to work hard for 7 reps. This cut has gone wrong quickly. Strength has just dropped out the bottom. BOR was OK.(14mins). Dropped weight to 55#'s for "high rep" incline and I really had to work to get 2x10 w/ this weight. Ouch! T-bar was OK.(9/23mins).

OHP was more of the same...couldn't keep reps. Pullups were pretty good, but that's only because I'm pulling body weight which is a lot lighter.(7/30mins). Overhead tri's, dropped weight and lost reps. Curls I was able to keep.(6/36mins).

Finished the WO w/ a bunch of "stuff" (see list above) and called it a day.  It was a "good" WO in that I worked hard, but my strength plummeted from my last WO on Thursday to today (Saturday). Amazing how quickly things can go south. Time to reset the weights and try to build back up.

Nutrition:
I weighed about 164 this morning. I was on the scale in Williamsburg, so can't be sure, but I was down there, and lean. But, the juice wasn't worth the squeeze. At my age, it's too hard to build muscle just to lose it trying to get just a tad leaner. Lesson learned...the hard way.

Here's a few pictures at end of cut.

Fri 10/4 - 3 Mile Run

Cardio: 51 mins
- Ran 3 miles in 30:44 (11:18, 9:50, 9:33). Avg 10:14 pace, c/d 20 mins. Total 51 mins (438cals - run portion only).
- I think my Garmin hiccuped this morning. I run the same starting mile every day, and this time I ran way past that marker before the watch clocked a mile. Regardless, I took in nice and slow today. No carbs for a week and running don't mix well.
- Update on the Gramin. I looked at the map/route online. My time started when I left my house, but the distance didn't start tracking until a ways down the street. This explains the "long" first mile. That mile was more likely in the 10:30 range.

Nutrition:
I weighed 165.2 this morning. I was lean starting this cut so after the first day or two I really expected to stall.  I can't believe how low I've gotten. Down 9.5 pounds since Sunday and starting weight wasn't very bloated. Tight nutrition day today. Protein should've been a little higher though.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	242	41	14	1,246
	Calories	966	164	124	1,255
	Percent	77%	13%	10%	`

Thu 10/3 - GBR Upper

Workout: Golds
(80#DBInc)3x6 Good
(115#T-bar)3x8
(60#DBInc)2x10 Very good
(60#SeatRow)2x10
(95#OHP)10,9+60sec
(Pullups)2x12
(75#OHTriExt)10,7
(65#BBCurl)12,10
(Crunch)10,8
(KneeCrunch)2x20
(120#TriPushDn)2x12
44 mins + 10 w/u + 13 c/d = 67 mins total

Incline went well today and I all but had a 7th rep up on the last set. T-bar row felt really good today; hadn't done this in a while.(13mins). Lighter incline was REALLY good again. I considered doing flat bench as 2nd movement, but stuck w/ incline. I used less weight on seated rows today, but that's because the attachment I used was different with a wider grip. Liked this grip a lot more. Better range of motion.(8/21mins).

OHP was better than last WO and I did a 60 second hold at the end. Love how this works the traps. Pullups were great today. It helps that I'm lighter, but 2x12 after a fair amount of back work was really good.(9/30mins). I did overhead tri extensions today and love these, but they got heavy REAL quick on the 2nd set. Curls were good today and I used the olympic bar w/ 10's.  Good weight.(6/36mins). Finished up w/ cable and knee crunches. I supersetted with triceps pushdowns because I didn't feel I got enough volume w/ the OH extensions earlier in the WO. (8/44mins).

Another solid WO on a very strict cut. I was able to maintain everything and even increase a few things. Very pleased.

Nutrition:
I weighed 167.8 this morning. VERY nice! Quite pleased. Tight nutrition day. Right where I wanted to be.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	259	39	14	1,313
	Calories	1034	154	124	1,312
	Percent	79%	12%	9%	`

Wed 10/2 - 3 Mile Run - SUPER LEAN

Cardio:
- Ran 3 miles in 29:30 (10:20, 9:46, 9:22). Avg 9:50 pace, c/d 12 mins. Total 42 mins. (425cals)
- Knees not quite as achy today, but left one still troublesome throughout the run. Ran slow because of knee and also because in severe carb/cal deficit

Nutrition:
I weighed 168.4 this morning. WOW! Lowest in a LONG time. Looking at my log, I weighed 187 at the end of July. I was still "fairly" lean w/ full abs at that time(it was after a re-feed so that number is inflated, but still). I'm getting down there and definitely sub 10% body fat. Feeling REAL lean. Visible veins throughout abdomen, lats, back. Legs really getting noticeably lean/defined.
Good nutrition day for a cut. Lots of protein and kept carbs (broccoli only) as low as possible. Only fats were fish oil and small trace amounts in poached chicken.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	261	40	15	1,363
	Calories	1046	158	138	1,342
	Percent	78%	12%	10%	`

Tue 10/1 - GBR Upper

Workout: Golds
(80#DBInc)3x6 Heavy
(135#BOR)3x10
(60#DBInc)2x10 Really good
(70#SeatRow)2x10
(95#OHP)2x8 Ouch. Heavy
(Pullups)2x10
(TriPushDn)2x13
(60#BBCurl)2x11
(Crunch)2x10
(KneeCrunch)2x20
40 mins + 10 w/u + 12 c/d = 62 mins total

During w/u I felt pretty good so I went w/ 80# DB's for incline. I'd been using 75#'s the last couple of WO's at Sprint gym. They felt heavy and I wasn't getting any more than 3x6, but glad I went "heavy" today. I did try for a 7th rep on last set and it wasn't even close. I stopped right away when I knew it wasn't going to happen. supersetted w/ bent over rows and they were good. Tough combo.(13mins). Even though I started a short cut, I wanted some more volume for chest, so I dropped to 60# DB's and did 2 more sets of incline. These reps were great. Really like the combo of heavy then a few lighter sets focusing on form. S-setted these w/ seated rows, which I haven't done in forever. Felt good.(7/20mins).

Overhead press felt really heavy for 95#'s today. I was getting these reps w/ 115 earlier. I'd done a decent amount of pressing already, but still.. Pullups were good after some decent back work already.(8/28mins). I did 2 sets each of tri's/bi's, both of which were good.(5/33mins). That was the end of WO as written, but I threw in a couple of sets of abs at the end and called it a day. (7/40mins).

Solid WO. Hope I can maintain through this short cut.

Nutrition:
I weighed 170.2 this morning. Feeling real lean, but sense I've also lost some LBM, especially in legs since I haven't worked them in a while. Happy w/ where I'm at, but want to get a little leaner before getting back to trying to build back up.  Good nutrition day. Upped protein a bit.

		Prot	Carb	Fat	Cal
TOTALS:	Grams	264	62	16	1,438
	Calories	1056	247	141	1,445
	Percent	73%	17%	10%	`